Weight Loss: Customize, Personalize, Spice Up!

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Please consider this free-reprint article written by:

Charlene J. Nuble

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Article Title: Weight Loss: Customize, Personalize, Spice Up!

Author: Charlene J. Nuble

Word Count: 917

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You know you have weighted, err, waited more than enough. So

you decide to get yourself started on some weight loss programs

and regimens. In all likelihood you would draft yourself with

the ones that promise you sure-hit quick weight loss tips.

So you sweat and strain with your chosen weight loss program,

perhaps ecstatically so at the start. Sure your body gets all

aching with all your joints and knuckles cracking in epic

proportions like ungreased door hinges of horror movies.

Looking at yourself in the mirror, you cringe at the sight of

this blob staring back miserably at you still with the extra

flabs flapping around somewhere there. You sigh in

exasperation. Whatever happened to the weight loss program that

promised to sculpt your body to whistle-bait shape? You scream

in desperation. You know you have just been weigh-layed, err

again, way-laid by some pseudo weight loss masters.

Truth is, we tend to pattern our weight loss mindset after the

mentality of that of some backyard gym instructors. We torture

ourselves with the age-old dictum “No pain, no gain.” Let’s

face it, while it did miracles for Rocky, it sure did get him

crippled (or, killed) in the final picture.

We are no Rocky. We are ordinary human beings with

not-so-ordinary day-to-day affairs. Some are multi-tasked like

the housewife who has to master doing diapers in one hand,

pitching copies in the other, while applying tantric massage on

her hubby with her feet. All throughout she is troubled between

going for weight loss surgery and taking weight loss pills.

“No pain, no gain” is foolishly macho and downright false. Of

course, there’s bound to be some discomfort when you’re just

getting started with your own weight loss program, and later

when you start to reach out for new weight loss goals.

But there’s an important difference between discomfort and

pain. Learn it. Listen to your body say, “Moderation in all

things.” Pain means injury. Pain makes you quit the weight loss

program.

If you don’t like your chosen program of weight loss exercises,

you won’t stick with it. It will become a chore, you’ll slack

off and finally give up the entire weight loss program. Tailor

your weight loss exercise to yourself, not to what others do or

to some false image generated from within or without. Of course

when you’re just getting started, weight loss may seem like a

chore. But appearances are not always reality. Realize that

your body and mind would always prefer being a couch potato,

and will rebel at the thought of exertion in the weight loss

program, so you’ve got to give any form of exercise a chance to

grow on you before you start analyzing whether it’s for you or

not! The key is to turn weight loss exercise into play, then

you’ll succeed and persist. Lack of joy makes you quit.

So spice up your own program of weight loss exercises by

customizing it according to your our own weight loss needs.

Variety is still the spice of weight loss. You should’nt be

satisfied just with pounding the pavement or sweating in a gym.

Variety makes you learn how much you’re capable of. Play around,

pick and choose, experiment with your own customized personal

weight loss program.

Whatever weight loss exercises you choose from the following,

try to get your heart rate up to about 70 percent of your safe

maximum. You can do that by using this formula: 220 minus your

age equals your Maximum Safe Heart Rate. Keep it at this rate

for a solid half-hour. Don’t go over the 85 percent rate for

more than a couple of minutes at a time. Of course, heart rate

doesn’t figure into strength builders such as weigh lifting.

Note : The calories-burned figures that follow are for a

110-pounder. A 154-pounder should add on another 28 percent to

that number, while a 198-pounder should add 55 percent.

Walking : Calories burned at 2 mph is 145 per hour; 3 mph is

235 per hour; at 5 mph is 435 per hour.

Jogging : Calories burned at 5mph is 530 per hour which is

roughly about a 12-minute mile.

Jumping Rope : Calories burned is 600 calories per hour.

Swimming : At 30 yards per minute (about one lap of an

Olympic-size pool), calories burned is 330 per hour.

Water-walking : Calories burned is 360 per hour in a fast game.

Bicycling : Calories burned at 10 mph is 390 per hour.

Aerobic Dancing : For low impact, calories burned is 240 per

hour and for moderate impact, 350 per hour.

Square Dancing : Calories burned is 350 and up – way up! – per

hour.

Table Tennis : Calories burned is 450 hour.

Rowing : Calories burned is 600 per hour.

Cross-country skiing : Calories burned at 10 mph is 600 per

hour.

Weight Lifting : Calories burned is 250 per hour.

Martial Arts : Calories burned is 620 per hour.

You really won’t know what you like unless you try it. And if

you haven’t tried it don’t knock it. Try mixing gardening with

walking, housework with rowing, bicycling with weight lifting,

dancing with martial arts, table-tennis with cross-country

skiing, outdoors with indoors, team sports with solitary

sports. Without variety, humans get bored and stale. They stop

reaching. Boredom makes human beings quit.

About The Author: Charlene J. Nuble 2005. For updated links and

information about weight loss, please go to:

http://weight-loss.besthealthlink.net/ or for updated links and

information on all health related topics, go to:

http://www.besthealthlink.net/

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