Part-5 Fitness coaches/trainers help people achieve or attain fitness and wellness goals, identify lifestyle and health obstacles, and execute responsible fitness solutions. Our personal trainers utilize information related to health, physical limitation, and physical ability. To empower people to take personal responsibility for lifestyle decisions which focus on positive behavior and resulting to better physical health, fitness, strength, energy and balance.

Another easy way to get some good exercise is walking around the neighborhood. f you have a pet, take them with you. Walking increase the body’s metabolism, which continues for nearly 2-4 hours after you have ceased walking. This continued fast rate of metabolism in the body burns up fat quickly. Walking is one of the easiest exercise you can do it anywhere and does not require any special equipment. Walking is almost the same as jogging since it can burn your fat. Walk regularly and constantly and before you even know it, you have throw some extra body fat contain in your body.

Walking, swimming and dancing are examples of aerobic exercise in which the goal is to increase the heart rate and breathing rate regularly. Walking lunges can be performed to increase intensity of this exercise. Make sure to maintain proper posture.

Strength training according to the experts say is essential, Squats, which work the quadriceps, hamstrings, and gluteals, (the fleshy part of the buttocks) are an excellent example. Strength Training is a kind of activity that gently stretches your whole body . It includes every thing that gets you moving and maintain your physical fitness and overall health benefit. Weight lifting and using a stretchy band are examples of strength training exercises.

Cardiovascular exercises involve the basic functioning of important organs like the lungs, heart and the cardiovascular system. They should be performed only under the guidance of experts so that target heart rate zone is monitored during exercise to keep within accurate and safe limits. Cardiovascular (or cardio) exercise has numerous health benefits, include, burning calories and lowering your body fat, it will strengthen the heart and lungs. Cardio exercise is an activity that you will do at a moderate pace for a minimum of 20 minutes, building up to around 45 minutes or at times even higher. You should always begin at a slow pace for about 5 or 10 minutes because this allows your body to warm up and decreases the risk of any injury.

Low GI foods are better for your health. As a general rule you want longer lasting energy, and less spikes in your blood sugar. Low GI foods are slowly digested and absorbed and provide a flatter, sustained release of glucose into the blood stream. Low GI foods are digested and absorbed slowly and therefore have a small effect on the blood glucose levels. The pancreas does not overproduce insulin and your body?s sugar levels don?t fluctuate wildly ? keeping illnesses like diabetes and hypoglycemia under control

Low GI foods are better before and in during exercise periods. Low GI foods are foods that are broken down slowly, leading to a sustained slow release into the blood and leaving a person feeling fuller for longer. Low GI foods are usually whole foods that have a score of 55 or less, and include wholegrain bread, basmati rice, oats, and legumes. Low GI foods are digested at a slower rate so that they supply a steadier supply of energy that alleviate or relieves hunger, leading to a more controlled appetite. Low G.I. foods are associated with lower insulin levels, which makes fat easier to burn and less likely to be stored.

4. Part -3 Get moving – Exercise regularly everyday in your life. Study shows that the people who lose weight and keep it off have become aerobically active and exercise regularly .Overweight people should make a commitment and stick to the weight loss plan they plan to follow. Select an exercise pattern to suit your life style. Follow an exercise routine that is suitable for you and make sure to stick to it and do it regularly.

You can combine regular exercise and well balanced diet, frequent or often small meals everyday to help you loss weight. Walking is one of the simplest activity for many people, find the right time and place go walking briskly continuously, none stop for 40 minutes. Walk for four days a week, strength training with weights for 3 days. Ask a friend or a family member to join same weight loss program as you to get motivated. You can support and motivate each other .Some people lose weight successfully, but then fall back into their old eating habits. It is important to stick to your new healthy eating and exercise program if you are determine to be successful in getting your new body shape soon.

5. Learn to love yourself and your body, regardless of your weight. The most important factors in long-term weight control is a strong sense of self-esteem. When you accept that you are fine just the way you are, you don?t have to lose weight to be lovable that you finally be free to make the lifestyle changes that lead to good health. Concentrate on boosting or increasing your self-esteem. You are a handsome/beautiful/gorgeous sensible human being. Believe it! Accept it! Because you are! ALL THE BEST!

Diet -Always eat small meals everyday in order to ensure that you keep your metabolic rate increase, burning those calories. Select small nutritious meals every 2 to 4 hours and avoid greasy fries and take away. Make sure to eat your breakfast and do not skip it! Commenced or start the day with porridge and berries made with water or skim milk. Porridge is low on the glycaemic index, it releases energy slowly over a sustained period. Eat five portions of different variety of fruit at least and vegetables daily, and avoid eating fruit in the evening because the fructose will be stored as fat.

It is recommended by health authorities not to eat more than two portions of red meat per week,as the risk of higher cholesterol levels and an increased risk of certain types of cancer and cardiovascular disease. Select or choose low fat meats like chicken and turkey.If you must eat red meat every week buy the lean cut .Eat two portions of oily fish per week, Avoid fatty foods such as cheeses. deep fried, take away, the high fat content is not going to assist you in losing weight.

EXERCISE-Increasing your physical activity level to between 60 and 90 minutes of moderate physical activity, for five days every week. This could be anything from a brisk walk to running or swimming.jogging, getting out for a run every morning before having breakfast is a must, your glycogen levels are low so you will burn into fat quicker.It might not be possible to all people,however excellent method of getting the weight off.

Do not expect to lose too much weight in few weeks. Losing between 1 and 2 pounds a week is better, because this is likely to lead to a sustainable weight loss. Once you have increased your level of physical activity, you will be toning up muscle which lead to a slight increase of weight on the scales as muscle tissue is thicker than fat tissue so therefore it weighs more on the scales. Measure around your waist as this may show a more impressive improvement than the scales given what we have said about the density of muscle fiber.

Part-4 When you decide that it is time to start working out, start slowly and do not get discouraged if you do not achieve your fitness goals immediately or after the first week. A lot of people make this mistake. They feel that if they push their bodies harder they can lose more weight in a couple of work outs. This is a very serious thing and this must be avoided at all times. If you try to push your body too much in the first few goes, you end up with sprained joints, a sore or bad back and even torn ligaments. The golden rule to be followed here is slow and steady and achieve your goal sooner and it will be permanent.

Aerobics are useful if you are willing to lose the extra unwanted pounds from your body muscles. It is a kind of rhythmic exercise that empowers you to move your body following the rhythm of the background music. It helps improve your muscular activities and physical or physiological capacities.

Aerobic exercise can be cardiovascular exercise that is sustained or maintained for a long time. This could be 25- 30 minutes walk running, in-line skating, even time on the rowing machine. Aerobic exercise refers or relates to training sessions that require oxygen to be delivered to the muscles (via the lungs and blood supply) over a lengthen period of time. Aerobic training is often called “cardio” exercise because it strengthens the cardiovascular (heart) and respiratory (lungs) systems

Swimming is very popular with people who are carrying excessive weight, pregnant, or suffering from any kind of injury. Swimming is regarded as one of the best exercises to lose weight and to build and tone the muscles. All your major muscles are called into action when you swim.

Walking helps cultivate relationships, makes one forget worries, and eases the mind. It helps in digestion .Walking is always a good one to start with. We use many muscles while walking, walking stimulates the brain, and helps the blood flow evenly throughout the body

Walking at a moderate pace yields longer workouts with less soreness – leading to more miles and more fat worked off on a regular basis. High intensity walks (extreme degree of strength, force or energy) on alternate days help condition one’s system

Another good weight loss exercise is stationary cycling, it functions in a similar way as walking, while effecting the body metabolism rate and fat burning at a faster rate.

If you have this equipment stored in your living room you can enjoy it while watching movie or listening to music. You can do it in your free time, while burning some extra calories from your body.