Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal! My BMI has dropped from 36.9 to 33.1 and my goal is 24.9.
Natural Weight Loss
Anti-Inflammation Exercise Plan
By now, you should be convinced there’s more to exercise than simply fat loss, and you need to exercise on a lifetime basis.
You have to treat exercise like a drug to be taken at the right dose and at the right time.
Here’s your Anti-Inflammation Zone exercise prescription:
*Exercise aerobically 6 days a week.
*Do strength training 3 days a week.
*On the 3 days you don’t do strength training, do stretching.
Although stretching won’t help you lose fat, build muscle, or decrease silent inflammation, it’ll prevent any nagging injuries keeping you from exercising.
As you age, your tendons and ligaments become shorter, limiting your range of motion, especially as you strength train.
Consider stretching to be a cheap insurance policy against exercise-induced inflammation.
Now you probably want to know how to do it with the least amount of time and effort.
If you feel you don’t have the time to exercise, we’ll tell you – it’s going to be a lot easier than you think.
That’s because your exercise partner in this plan will be your favorite TV program.
Step One: Get Your Equipment Ready
The most important piece of equipment for your Anti-Inflammation Zone exercise program is a TV, which you’re going to use for timing.
Other essential pieces of equipment are a towel (for stretching) and some full unopened soup cans or empty milk jugs (for strength training).
So far, your expenses are pretty minimal.
Although eventually you may want to purchase a set of light weights, you can start out using 1-pound cans of fruits or vegetables and empty plastic milk jugs that can be partially filled with water.
We recommend starting with very light amounts of weight if you’re just beginning a strength-training program.
You can always increase the weight if the exercises get too easy.
It’s better to start with too little weight than too much, because overexertion will increase inflammation.
If you do invest in a set of dumbbells, we recommend getting 3 pairs of different weights.
If you’re a female beginning with weights, you might want to start with pairs of 1-pound, 2-pound, and 5-pound dumbbells.
If you’re a male, you might want to start with 5-pound, 7.5 pound, and 10-pound dumbbells.
Before you buy any dumbbells, you should go to a fitness store and see how much you can easily lift.
Pick up a dumbbell and do a bicep curl slowly.
Repetitions should be slow.
For each one, do a slow count to 6 on the way up, hold for 2 seconds, and then do a slow release for a count of 6 while squeezing or flexing your muscle.
If you can do fewer than 8 repetitions of curls, that would be a good intermediate weight.
You may be surprised at how little weight you can lift doing these slow repetitions.
Once you find your intermediate weight, get another set of dumbbells about 2 pounds lighter and a third set 2 pounds heavier than the intermediate weight.
You should be able to get a set of 3 pairs of dumbbells for $30-$60.
Also, you’ll be doing most of the weight-bearing exercises in front of your TV, so you should consider purchasing dumbbells with a plastic or rubberized neoprene coating so it won’t ruin your floor.
These are also easier to roll off to the side or under the couch for storage.
Come join us on our natural weight loss journey! We’d love to have you along!
Have an awesome day!
(Based on Dr. Barry Sears’ “The Anti-Inflammation Zone”)
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Dick and Lenay
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