Breaking Down the Fitness Fads of 2014
The 1970s were a time when many Americans began to lose interest in exercising regularly. Many people felt they had enough energy and no longer needed to work out. For some, it was due to their age or health problems, but others just stopped going because they didn’t feel like working out anymore.
This trend continued into the 1980s and then finally ended with the 1990s.
In the early 2000s, many people started to get back into exercise again. They wanted to improve their physical condition and look better than ever before. Some even went so far as to start exercising regularly again.
However, there were still those who didn’t want to do any kind of exercise at all. These people often complained about how hard it was and how they couldn’t see any point in doing it. They would say things such as “I don’t have time” or “It’s not worth it.”
Some people thought that these people were crazy. After all, exercise isn’t really difficult and most of them could probably manage to go to the gym every day if they wanted to. But nobody likes being told what to do, especially when that advice contradicts your own beliefs.
So what did these people do?
They ignored the advice of everyone else and kept doing nothing!
In addition to regular exercisers, people also became more aware of the dangers of being overweight. They were constantly bombarded by news reports and TV shows about the risks of an unhealthy lifestyle. Some people were so concerned they immediately went on a diet and started exercising more.
Others began taking steps in that direction by eating less and moving around a little more each day. There were also those who didn’t like where they were at, but felt that something was holding them back. They didn’t want to go on a restrictive diet or start exercising every day, but they still wanted to make a change in their life.
These people were probably the most interesting. They saw that everyone around them was getting into shape and losing weight. They didn’t want to be left behind and felt like their life would have more meaning if they reached their goals as well.
So what did they do?
They found loopholes! Whether it was eating one cookie less each day or taking a stroll after dinner, these people found ways to trim down their calories without sacrificing too much of their lifestyle. They didn’t need to give up everything after all; they just had to be more conscious of their choices.
In the modern day, people are still concerned with health and fitness in their later years of life. Today, we have more knowledge than ever before on how to achieve our goals and stay fit. But instead of using this information to make our lives better, we ignore it because it’s too much work or we don’t have time.
The best thing you can do is find a way to make your goal fit into your lifestyle.
Losing weight is all about calories in versus calories out. If you eat less than you burn, you’ll lose weight. If you eat more than you burn, you’ll gain weight.
Easiest diet ever!
Or is it?
Most people have trouble with this because most of their life is built around eating. And while it may be easy to just not eat as much, it isn’t always that simple.
So what can you do about it?
There are a few ways, but again, they all involve you adjusting your life to make things fit your goals. Let’s start by taking a look at how many calories you need each day.
The first thing you should do is find out how many calories you need to maintain your weight. This is the number of calories that you burn each day by doing everything you normally do (including regular exercise). To find this out, take your body mass index and multiply it by 30.
For example, if you have a BMI of 21, 21×30=630. This means that if you maintain your weight each day by burning 630 calories.
Now it’s time to find out how many calories you burn through exercise. Take the amount you burned yesterday (just take the number of miles you ran or walked if that’s what you did) and multiply it by 4. Why 4? Because in most cases, people only over-report low activity and under-report high activity.
This tends to average out.
So let’s say you went for a 3 mile walk (9 miles in total) and a 2 mile run (4 miles in total). That’s 13 miles in total. 13×4=52.
You burned a total of 52 calories through exercise. To find out how many you need to maintain your weight each day, take 30 times the number of calories you burned through exercise (so 30×52=1,520). This means that you need to keep your calorie intake at 1,520 calories each day. If you want to lose weight, consume less than this amount (but no less than 1,200). If you want to maintain your weight, consume this amount. If you want to gain weight, consume more than this amount.
This seems really complicated but it’s really not. Let’s find out some ways that you can adjust your diet without sacrificing your lifestyle.
The first thing you should do is keep a food diary for at least one week. Write down everything you eat and drink, how many calories it has, and the time at which you ate it. This will help you find points in your diet that you can change.
If, for example, you eat fast food three times a day and don’t have enough time in your day to burn off all the calories, you’ll just gain weight.
It’s important to adjust what and how much you eat during the week depending on what you do during the weekend. If, for example, you go out and party on the weekend (eating bad foods like pizza, drinking alcohol, etc. and not much else) but eat healthily during the week, your body will actually gain weight.
Because your body is in a “starvation” mode. It’s used to not having food around, so it’ll store more of it as fat and burn less of it as energy (because it thinks you’re not going to feed it again anytime soon).
There are two ways you can fix this. The first is to adjust your diet so that you’re always consuming the same amount of calories. This means that any weight gain from the weekend will be canceled out by the weight loss during the week.
The second is to adjust your exercise so you burn off the extra calories you consume during the weekend.
Which one should you choose?
It really depends on the lifestyle you want and are able to keep up. If you can’t make the adjustment (and keep to it) in your diet, then don’t bother with changing your exercise. And if you can’t find time to exercise three or four times a week, don’t bother with changing what you eat.
But let’s say both are viable options for you.
Which one is better?
This is a common question with no easy answer since it depends on the person. Changing your diet is generally easier since it requires less commitment (going for a run in the middle of a snowstorm can be pretty hard for some people). But whether diet or exercise is more efficient at lowering your weight is still up for debate, so you might want to try them both and see which one you feel more comfortable with.
If you’re really serious about changing your weight, I suggest that you do both. It’ll be a big change for you, but it’s not as hard as you think. If you really don’t want to do either, then I suggest that you really analyze why you have this weight issue.
Is it a medical condition? Are there pills you can take for it (in which case, please consult a doctor before changing your diet or exercise)? Are you just lazy? Or do you really want to change, but feel that it’s just too much of an effort?
In any case, good luck.
Here are some specific tips that may help you in your quest:
If you can’t afford to change your diet, don’t. Just exercise more. (But try to limit yourself to once or twice a week.
More than that may actually damage your body).
If you can afford to change your diet and want to, but don’t know where to start, try reading nutrition labels on the foods that you buy. Try to stay away from foods that have a lot of calories but don’t really fill you up (i.e.
candy and sweets). Certain food actually takes longer for the body to digest, so try to eat more of those (i.e. vegetables).
If you want to lose weight quickly, try to eat only half of what’s on your plate and then do something physical right after, like going for a walk.
If you want to lose weight more slowly, eat everything on your plate, but try to eat less than you normally do.
Whatever you do, don’t skip breakfast. It’s the most important meal of the day.
As for exercise, start small. If you’re someone who doesn’t exercise regularly, try walking for twenty minutes a day. Once that’s easy, build up from there (add more time or speed walking).
If you have a stationary bike or treadmill, use that instead.
As for working out to lose weight, it’s actually better to work out more but less often, than doing a little every day. If you really want to work out every day, limit yourself to three days a week (any more and you’ll be actually gaining weight from muscle breakdown).
If you really don’t want to change your diet or exercise habits, you could always try supplements. They’re not as good as the real thing, but much better than nothing. You could try:
Green Tea Extract (helpful for weight loss).
Glucomannan (a fiber that makes you feel full)
Chromium (helps regulate blood sugar and lipids)
All of the above are available at any health food store.
Whatever you do, please remember that changes in your life are always hard at first, but soon become habits and after a while become a part of who you are. Don’t give up, no matter how tough it gets.
Sources & references used in this article:
Linked-how Everything is Connected to Everything Else and what it Means F by AL Barabasi – 2014 – mycourses.aalto.fi
Bioremediation of petroleum hydrocarbons: catabolic genes, microbial communities, and applications by S Fuentes, V Méndez, P Aguila, M Seeger – Applied microbiology and …, 2014 – Springer
Disciplinary evolution and the rise of the transdiscipline by EB Cohen, SJ Lloyd – 2014 – digitalcommons.uri.edu
The Winning Edge™: Harnessing The Power Of Physical Activity To Reduce Stress by S Foy – 2014 – institute.welcoa.org