When I look for topics to blog about, I first review things that happened in my life that week and try to make a connection to something useful I can discuss.
It’s not always easy.
Here’s why: My life would hardly qualify for America’s Funniest Home Videos, The Amazing Race, The Real Housewives of Whatever, or any other action-packed lifestyle.
It’s more like the excitement level of the science channel, with bow-tie wearing researchers talking about little known, detergent-eating microbes lurking inside your dishwasher.
In reality most of my days consist of going to the gym, working in my home office, then around 3:00 I go to the grocery store, drugstore, pet shop, a combination of the aforementioned — or a hair appointment.
Asleep yet? I nearly nodded off just writing that sentence.
Here’s what I had to choose from this week to kick off this post:
–A baby salamander made its way into our guest bathroom (it’s not the first time, either). We managed to scoop him up and release him back into the wild unharmed. Then he tried to re-enter the house through my office window, which got a little creepy.
–I had a conversation with a woman at my gym who complained she had to stop running because she “lost too much weight.”
–I’m preparing for two webinars today at 12:00 pm EST and at 7:00 pm EST (by the time you read this), a process I am never quite mentally prepared to tackle, even though I think I am.
By the way, there’s still time to sign up and attend my webinar, 7 Proven Ways to Lose Belly Fat After 50!
While none of these topics scream, “This would make a great subject!,” I had to make a choice.
I’m went with the second option/
Yes, some people lose weight this easily and it’s enough to make the rest of us run outside, shake a fist at the sky and shout, “If I can’t win Lotto at least make me able to lose weight at the drop of a dime!”
This never accomplishes anything except motivate your neighbors to call the police.
So we move on.
Or, in my case, nod politely as if I had any idea what she was talking about.
Because really, I don’t.
Sure, back when I was in my early teens I could lose weight by merely walking by an aerobics class.
Such is not the case any longer.
Menopause and all the wonderful accoutrements that go along with this event put the kibosh on that situation.
Now, it takes work, focus, consistency, and, sometimes, screaming into pillows before you see the fruits of your labor.
Regardless of what you eat or do for exercise or an activity, here’s the bottom line:
You must take in fewer calories than you’re expending. Period.
Cutting calories is the easiest way. Exercise helps, and it ensures you keep your muscle and lose mostly fat, but the combination is key.
Losing weight by cutting calories on its own can leave you “skinny fat,” a.k.a. thinner but flabby due to muscle loss.
Muscle gives you shape and it burns a lot more calories at rest than fat. In other words, more muscle increases your metabolism.
But choosing an activity that burns the most calories helps speed things along, most certainly.
So here are a few guidelines when deciding on a calorie-burning exercise:
1.Choose one that uses both arms and legs, such as an elliptical with arms. The more muscles you use, the more calories you’ll burn.
- Practice intervals once or twice a week alongside longer, endurance type workouts. Intervals consist of going “all out” alternating with “rest” periods of average intensity. This increases the calories you burn AFTER you’re done with your workout through a process called EPOC (excess post-exercise oxygen consumption).
- Work hard. You can take an aggressive cycling class and barely break a sweat if you keep the gears low and check your phone the whole time. No cheating!
As for the highest burn rates of exercises, whatever you do most consistently will work best for you, but here are the highest… calories based on a 150 lb. woman for 30 minutes (according to the American College of Sports Medicine).
|Rowing, moderate effort||251|
|Yard work (digging, spading, composting)||179|
|Running 5 mph (12 min/mile)||286|
|Machine circuit training||215|
|Walking briskly (4 mph)||170|
|Walking on a treadmill at 3% incline||205|
From walking to gardening to swimming laps, it all adds up fast to burn off last night’s dinner!
NOW YOU… What’s YOUR favorite calorie-burning activity? Let me know in the comments section below! And please share and forward this post to all your gorgeous ageless friends! They will love you for it… and so will I ♥.
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