Sugar the elephant in the room and exercise one
One of the things that people when they make a decision to address a concern to change a habit to change a direction is they tend to address the things that are easy the things that they feel are doable so many of us ignore the elephant in the room the thing that is uncomfortable the thing that we really don't want to give up in my situation sugar sugar is my elephant in the room all things considered when I look at my calorie consumption my energy output if my weight stays the same if my blood pressure stays high I noticed that my sugar intake remains consistent. But every time I have reduced my sugar intake which includes simple carbohydrates and immediate change occurs in both my blood pressure and my energy output so for those of you who want to know what your elephant in the room is I suggest to you a two week experiment that thing which you believe may be affecting your blood pressure or maybe affecting your ability to lose weight stop doing that thing for example you can maintain your eating habits and your exercise but eliminate the food that you believe is causing you to be stuck added weight point for me it'll be sugar but keep in mind that you must maintain the amount of exercise output and you must not increase your food intake just eliminate sugar track your progress you wait beginning and you'll wait at the end of two weeks document what happens let me hear from you.
To my friend who wanted to begin a weight training program along with the diet with the diet here's some suggestions that helped me
For the next two weeks
Daily cardiovascular minimum 15 minutes
Weight bearing exercises minimum of three times a week
Caloric intake between 1000 and 1500 calories a day
Cardio: 15 minutes of bicycling ohh walking 5 minute warm up and then one minute alternating high intensity movement so if you're walking walk for 5 minutes and then you speed walk for one minute rest for one minute speed walk for one minute rest for one minute until you get to 15 minutes
Squats: if your knees are aching or you're not strong enough you can do chair squats if you can do full squats do so three sets of 12
calf Raises: two sets of 25
Alternating snap kick and knee raises put your hands behind your head interlock your fingers bring your right knee up we're bringing your left elbow down when he comes down kick out bring your foot back to the starting position then go to the other side left knee up right elbow down bring it down to the ground snap kick go back to starting position two sets of 15
Alternating toe touches: arms outstretched bend down touch your right arm onto your left foot stand back up touch your left arm to your right two sets of 15
Side bends Two sets of 15
Push-ups: we'll start this exercise with pushups off the wall and push-ups off of a dresser or lower horizontal plane then we'll progress to pushups off your knees and finally push regular push-ups
One set warm up then three sets of 15 if you cannot do a complete set of 15 be sure that you do each set to failure until you can get to 15 once you get to 350 sets of 15 move on to the next push up position
Sit-ups: three sets of 15 to failure one set of five to warm up
Leg lifts three sets of 15 with three sets of two failure