PRLog - Dec. 2, 2012 - DENVILLE, N.J. -- According to a study just published in Journal of the American Medical Association, middle-aged American women need to exercise in a moderate intensity an hour a day, every single day, just to avoid weight gain.
The study followed 34,079 women over 13 years. In that time, they gained an average of about 6 pounds each. Don't let the word “average” fool you into thinking that a handful of really heavy women skewed the average. Some 87 percent of the women gained weight.
An hour a day, every single day?! Is this even a possible goal to set and reach?
"The answer is Yes," says Carey Yang, owner and master trainer of Denville, NJ-based Beyond Fitness Solutions, LLC. "But take one baby step at a time before you get frustrated, burnt out and quit."
Yang shares his strategies with middle-aged women how to avoid weight gain. It goes beyond just an hour of moderate exercise a day.
1.Know where you are. You got to know your numbers - weigh, body mass index (BMI), body fat, and waist measurement. User-friendly calculators can be found www.cdc.gov/
2.Exercise right and amp up intensity. The study refers to an hour of moderate exercise. It doesn't mean you have to gym every day or run on treadmill or bike. Other activites such as walking, hiking, golfing all help 300 to 400 calories. If you increase the activity level and intensity, you can even burn more calories by running, aerobics or swimming.
3.Watch your calories. The truth is that you can't outtrain a bad diet. You can train all day, every day, but eat all night and more than you can burn off, you will gain weight.
4.Portion control. Most people are overweight for one simple reason: They eat too much. You have to learn what a serving size is. It varies depending on the type of food, form and measuring unit. You'll find calorie counting isn't that hard. It may be tough at first, but in time you'll find that you don't have to be stuffed to be satisfied.
Learn how to use your bodyweight to exercise more, lose more fat in less time.
About C. Carey Yang and Beyond Fitness Solutions, LLC
C. Carey Yang, Your Dream Body WorkoutXpert, is a certified personal trainer and fitness boot camp instructor based in Denville, New Jersey. Yang is the founder and master trainer of Beyond Fitness Solutions, LLC providing in-home personal fitness training, backyard boot camp, wellness and lifestyle coaching, and fitness and weight-management seminar.
Yang specializes in helping busy, working professionals who want safe, effective workouts with maximum results in minimum time. Yang is the creator of the 6-Step Dream Body Blueprint Body Transformation System.
To learn more about lifestyle and wellness coaching, personal fitness training and nutritional counseling and to sign up for a free monthly e-zine, receive free fitness and fat loss e-books, and schedule a complimentary consultation, visit http://www.BeyondFitnessSolutions.com.
He is also available for media interviews, providing a list of tips and articles, and presenting wellness and fitness seminar. Call 973-303-2424 or email Carey@BeyondFitnessSolutions.com.