By Sharon Jane Akinyemi
2015 I strongly believe will be a better year ! And I also see a change coming. Now it has nothing to do with who wins and who loses the election, I personally will start to change some things around me , that I have begun in earnest. A healthier lifestyle, better relationships, more prudent, more discipline and so on……
Now, if you’re anything like me you’ve probably been indulging a bit too frequently throughout December, and especially this last week. I know, you wouldn’t think a “fitness expert ” like me has her weaknesses, but alas, I’m human just like you.
And to be totally honest, I’ve actually gained 3kg this month…not good! But instead of throwing in the towel and gaining a lot more blubber, I’m fighting back by doing these 5 tricks to crush 1000 calories every day this week:
1. I threw out ALL of the junk food from my house. It’s true; if it’s out of sight it will be out of mind, too. (Calories saved = 1500 per day… maybe more.)
2. I’m increasing my fiber intake to 40 grams per day. (Most Nigerians only get 15grams or less.) This will help clean out dozens of “toxic junk” from my digestive system right away AND help me feel full longer. High-fiber foods include: vegetables, fruits, beans, cereals like oat . I also take green tea without sugar and milk. (Calories saved… 400 a day.)
3. I’m dropping my total sugar intake to 30 grams or less per day. Sugar causes belly (and body) blubber, it lowers your immune system, and it is highly addictive, as I soon rediscovered after my holiday. Lose it and you’ll lose those pesky cravings, too. (Calories saved… 300 a day.)
4. I’m drinking enough water a day to help flush my system and to improve my natural calorie-burning metabolism. If you aren’t properly hydrated you won’t burn the flab as fast as you could. It’s true.
5. I’m exercising intensely twice a day for 30 to 45 minutes a session. This morning I did more of aerobic dance exercise with weights and tonight I will certainly do more dancing and some skipping using a jump rope for 30 minute . Remember… body blubber is just stored fuel. To burn it, you gotta move! (Calories burned = 600 a day.)
So these are 5 easy tips that can help you keep over 1000 calories off your body this week.
Dancing for fitness
With a variety of exercise styles and classes out there, it is important to select a form of exercise that is in line with your goals, personal preferences and current fitness level. Before beginning an class (especially one which includes high impact movements), it is important to focus on improving balance and flexibility, two important factors which will enable you to accelerate, decelerate, and stabilize your body quickly and efficiently while exercising. Starting with a beginner level class and progressing in time to a more advanced class will help to minimize the risk of injury and also provide you with a more enjoyable and successful experience. The benefits of physical exercise are undeniable. And when it comes to caloric burn, the numbers speak for themselves. For rhythmic exercises like dances, a 85-kg person will burn an estimated 130 calories in 30 minutes. For more intense styles of dance such as the salsa, the number of calories burned doubles to approximately 250 calories in 30 minutes, which is comparable to performing a light jog for the same duration. May be we should consider more of dancing this year as a form of physical activity. Come to think of it,. dance has always been a part of human culture, rituals and celebrations.
Dancing to me is an excellent way of burning calories and keeping fit. You can dance in a group, with a partner, or on your own. There are lots of different places where you can enjoy dancing, for example, at dance schools, social venues, community halls and in your own home. Dancing has become such a popular way to be active and keep fit, that most fitness clubs now offer dance classes in their group exercise programs.
Dancing can be done both competitively and socially. It can be a great recreational and sporting choice, because anyone of any age can take part. It doesn’t matter whether it is cold or raining, as dancing is usually done indoors.
The gear you need for dancing will depend on the style of dancing you choose. For example, tap dancing will involve buying tap shoes, whereas ballet will need ballet slippers and ballet clothing. To get started, simply choose a style you enjoy, or would like to try, look online for dance schools in your local area and join a class
Health benefits of dancing
Dancing can be a way to stay fit for people of all ages, shapes and sizes. It has a wide range of physical and mental benefits including:
- improved condition of your heart and lungs
- increased muscular strength, endurance and motor fitness
- increased aerobic fitness
- improved muscle tone and strength
- weight management
- stronger bones and reduced risk of osteoporosis
- better coordination, agility and flexibility
- improved balance and spatial awareness
- increased physical confidence
- improved mental functioning
- improved general and psychological wellbeing
- greater self-confidence and self-esteem
- better social skills.
For questions, connect with me @ www.facebook.com/BodyConfidenceFitnessClub
