In order to reduce your body fat, increase the amount of exercise you get before decreasing your food intake. Recently a national study was conducted using two groups of sedentary males. The first group was in their 20’s while the second was over age 65. The result of the study was a significant relationship between lack of physical activity and body fat. Not surprisingly, the most sedentary men had the most body fat.
Also, the study indicated that the governments current recommended daily allowance for calories does not reflect the body’s actual energy needs. As an example, although 2400 calories has been calculated for older men, they in fact burn on average 2800 calories daily.
Most leading experts now advise people who want to lose body fat to begin increasing their physical activity. In general, simply increasing the daily activity level will more effectively burn calories and reduce body fat. Some examples are sitting up instead of lying down, climbing stairs rather than taking the elevator, or even showing some excitement and enthusiasm instead of boredom. Many people do not realize the value of being active. Consider this, a half-hour aerobic workout accounts for far less energy expenditure than our minute-to-minute movement at home or in the office.
Millions of Americans are trying to lose body fat, spending approximately $30 billion a year on diet programs and products. Often they do lose some body fat, however, if you check with the same people five years later, you’ll find nearly all of them have regained whatever body fat they had lost. Recently, a national panel sought data to determine if any commercial diet program could prove long-term success and not a single program could do so. Being seriously overweight and in particular, obesity, predisposes the individual to a number of diseases and serious health problems.
People who diet without exercising often get fatter with time. Their weight can initially drop while dieting, however, such weight loss consists mostly of water and muscle. When the weight returns, it comes back as body fat. Increasing ones metabolism by exercising regularly will avoid getting fatter over time.
The best exercises for strengthening bones, controlling the body fat percentage, toning the leg muscles, maintaining good posture and improving positive self-concept is walking. To lose body fat, it’s more important to walk for time than speed. Walking at a moderate pace yields longer workouts with less soreness – leading to more miles and more body fat worked off on a regular basis. High intensity walks on alternate days help condition one’s system. But in a walking, weight-loss program, you are not required to walk an hour every day as some people would have you believe.
When it comes to good health and weight loss, exercise and diet are inter-related. Exercising without maintaining a balanced diet is no more beneficial than dieting while remaining inactive. For additional exercise program ideas, check out the 7 Minute Workout program.