Mirabai Holland M.F.A. is one of the leading authorities in the Health & Fitness industry, and public health activist who specializing in preventive and rehabilitative exercise for women. Her Moving Free™ approach to exercise is designed to provide a movement experience so pleasant it doesn’t feel like work.
Whenever the weather gets warmer, the idea of putting on summer clothes generates a ton of panicky emails asking about quick weight loss. Here are a couple of familiar ones.
Q: I need to lose 20 pounds. I am doing aerobics three times a week and watching my calories but I am losing so slowly, I was wondering if there is any other type of exercise that could help me lose weight faster? I am really getting frustrated and I am almost ready to just give up.
Frustrated
A. Try adding 2-3 days of weight training to the mix.
Studies show the winning formula is a combination of aerobic and weight training exercise. Moderate aerobic exercise burns calories while you are doing it and for a short time afterwards. Weight training burns calories too but it also increases your lean muscle mass. So as you add more muscle, you’ll burn more calories all day long. Research from Tufts University found that after 12 weeks of weight training, total calorie burning increased by about 15 percent which for an average adult, could amount to an extra 240 to 400 calories a day.
Q: I’m carrying about 10 extra pounds around my middle. I’ve got 12 weeks to get into my dress for my daughter’s wedding. I would hate to have to go out and buy a bigger size. Is there anything I can do to get rid of this belly by then?
A: As we get older, particularly after menopause, women tend to carry extra weight around the middle. This change in body shape puts you at higher risk for heart disease and cancer. So, it’s even more crucial to do something about it.
Fortunately, it’s not as difficult as you think.
If you lose a pound a week, you’ll still have 2 weeks to spare, just in case you get a little hungry.
So, here’s a formula for losing the weight and toning up at the same time.
One pound = 3500 calories. So to lose one pound a week eliminate 500 calories each day (500 X 7 days = 3500 calories)
Eat 300 calories less, and do one half hour to one hour of aerobic exercise, like brisk walking, to burn the other 200. You might want to write down everything you eat for the next 3 days or so to help you figure out what you can do without. Or, simply cut your portions in half.As for aerobic exercise, you don’t have to do the whole workout at once. Three 10-minute walks are just as effective as one half hour walk. You should also do some abdominal exercises about 20 a day to help tone up that belly as you lose weight. And, exercise actually picks up your metabolic rate so you burn more calories even after you’ve finished exercising.
Now, just try not to trip on your way up the aisle.
Mirabai can be reached at www.movingfree.com
Dance Yourself Fit with Mirabai's latest DVD specially designed for Beginners, Boomers and Seniors – Cardio Dance level 1
Whether you're an active Beginner of any age, a Baby Boomer, or a Senior, if you can take a half hour brisk walk, you'll enjoy the experience of The Moving Free® Longevity Solution series, Cardio Dance Level 1 DVD. www.easyexercisevideos.com/Cardio-Dance-Level-1.html.
