How to go about starting an exercise programme

Over the last few weeks I have discussed, nutrition and exercise and ways to change your lifestyle habits. No quick fixes or magic pills! The bottom line is that fat loss (remember it is always fat loss and not weight loss) is HARD, that fact is never going to change and you have to want it badly enough to succeed at it. There is no point making careful choices throughout the week and exercising four times if you are going to blow it all at the weekend!

Don't forget I am doing a half day Nutrition Workshop on 19th September 2009 starting at 2pm. I will be covering the basics of nutrition, what actually happens in the body, looking at strategies to help you reach your goal and answering as many questions as I can fit in! There will also be prize draw where one lucky person will win a makeover there and then by make up artist, Helen Spenser. Look great from the inside out. Invitations will go out late July but you are welcome to book your place now, the workshop is £10 per person and booking is essential as spaces are limited.

Okay, you have made your decision to change and have made moderate changes to your food intake. Next you need to look at exercise but how do you go about deciding what to do. How do you know what is right for you? Remember that what works for one may not necessarily work for another. We are all individual.

Consistency is key to fat burning. Choose activities that you enjoy, if you don't it wont last. If you join a gym make sure it is close to home or work - you will not want to travel too far and it will be far too easy to think ' I can't be bothered, I'll go tomorrow' and then tomorrow will never come.

You need to look at exercise from three standpoints.
Cardiovascular, to begin with start with walking, cycling and swimming. Once you are a little fitter you could progress on to exercise class, running, tennis, circuit training.
Strength exercise, start with swimming front crawl, hill walking and beginner Pilates classes. Once you are fitter and stronger progress onto weight training, resistance band exercises, body pump style and conditioning classes.
Flexibility, start with stretch and relax classes or beginner yoga, then move onto more intermediate yoga classes, tai chi and intermediate Pilates.
The above are only suggestions and there are a whole host of other exercises that you could be doing. Do what works for you and always ensure that you work at the intensity that is right for you.
Once you have been exercising consistently for three months you should notice a real difference in how you feel and look. Now is the ideal time to try higher intensity exercise and interval training.

Early morning exercise is the best time to exercise is fat loss is your goal. Insulin is at it's lowest and glycogen is at it's highest (read previous blogs for more information on this). This encourages more fat to leave your fat cells and travel to your muscles where the fat is burned. It is important to note that you may not necessarily burn more calories but more of the calories that you do burn will come from fat. Over time this may lead to speedier fat loss.

So, how do you know if you are working at the right intensity? There are several things you can do to help you with this.
Talk test - if you can hold a leisurely conversation as you exercise then you are probably not working hard enough! If you can barely speak then slow down!
RPE Scale - this is the rate of perceived exertion and one I use a lot with clients. It ranges from 1 where you feel you could keep going forever, to 10 where you can do no more. I would say to aim around 7 unless you really want to push yourself. This works very well when working with a heart rate monitor.

CHARITY ZUMBATHON
5th September 2009
1400 - 1600
This is going to be one HUGE party - don't miss it. If you need a sponsorship form let me know and I will email it to you. Minimum donation to take part will be £4 but why not get friends and family to sponsor you so we can really get the ball rolling. Donations will be equally split between Wessex Cancer Trust and Naomi House. We will all be meeting up later, after a much needed shower I would imagine, to chill out and relax with a glass or two! Please email me if you wish to take part as I need to know numbers in advance. I will then email you all the relevant details.

Last but not least my skydive is scheduled for TUESDAY 30th JUNE 2009. Having checked the weather it should be okay but please all keep your fingers crossed as I would hate for it to be postponed again! You can donate by following this link http://www.justgiving.com/coriwithell/
If you have completed a sponsorship form please can you let me have the money as soon as possible or donate online and then I will mark it off the sheet. Many thanks for all your support.