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| Namaste, Welcome to Body/Spirit Fitness. This is a site of information and ideas to support your physical health and inner journey. |
Body Spirit Fitness
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Day 4 – Exercise Overview
One of the most important keys to losing weight is to build muscle. Muscle tissue is
metabolically active and burns a lot of calories even while you are resting or asleep.
If you lose weight without exercising, you might lose about 2 lbs. of muscle for every 5
lbs. that you lose. That is why, when people constantly gain and lose weight, they end
up fatter than before they went on the diet. They might lose 10 lbs., with 4 lbs. of that
weight being muscle. When they gain it back, it is all fat.
This slows their metabolism down until it becomes harder and harder to lose any weight
at all.
The process of getting older increases the middle age spread also. Inactive adults
lose about a half a pound a year, and, since they eat as before, the extra calories get
stored as fat.
So what is the key to losing fat and keeping it off? You have to increase your resting
metabolic rate (RMR), which is the rate your body burns calories while at rest. Your
MR. depends on the amount of muscle you have. Adding muscle will raise your MR.
and will greatly increase the chance that your weight loss (more accurately fat loss) will
be maintained.
The second key to exercise for weight loss is aerobic exercise. Most experts agree
that you need, at least a moderate aerobic exercise to bring about significant weight
loss. This will burn fat as well as achieving improved cardiovascular fitness.
To get the most health and weight loss benefits from aerobic activity, you should
exercise at a level strenuous enough to raise your heart rate to your target zone. Your
target heart rate zone is 50 to 75 percent of your maximum heart rate (the fastest your
heart can beat). To find your target zone, look for the category closest to your age in
the chart below and read across the line. For example, if you are 35 years old, your
target heart rate zone is 93-138 beats per minute.
Age Target Heart Rate Zone
50-75% Average Maximum Heart Rate 100%
20-30 years 98-146 beats per min. 195
31-40 years 93-138 beats per min. 185
41-50 years 88-131 beats per min. 175
51-60 years 83-123 beats per min. 165
61+ years 78-116 beats per min. 155
Table 1. Aerobic Exercise Heart Rate Zone For Optimum Weight Loss
To see if you are exercising within your target heart rate zone, count the number of
pulse beats at your wrist or neck for 15 seconds; then multiply by four to get the beats
per minute. Your heart should be beating within your target heart rate zone. If your
heart is beating faster than your target heart rate, you are exercising too hard and
should slow down. If your heart is beating slower than your target, you should increase
your activity level.
Below are some good examples of aerobic exercise. The easiest and most convenient
is walking or jogging, or a combination of the two.
• Brisk walking
• Jogging
• Bicycling
• Swimming
• Aerobic dancing
• Racket sports
• Rowing
• Ice or roller skating
• Cross-country or downhill skiing
• Using aerobic equipment (i.e., treadmill, stationary bike)
To summarize this lesson:
You need to work out both aerobically and with resistance for weight loss.
For Worksheet Click Here
This is a sample of what your food for the day might look like. (Changes Daily)
Vegetarians will substitute beans, soy products, tofu, temper, seta, or other
vegetable proteins for any meat used in the sample diet.
Breakfast: whole-wheat waffle topped with fresh fruit, Fat-free milk,
Coffee/tea with fat-free milk/creamer = 1 carbs, 1 dairy, 1 fruit
Snack: mango with yogurt = 1 fruit, 1 dairy
Lunch: Boca burger (vegetarian meat) on a whole grain bun, salad = 1
protein, 1 veg., 2 carb
Snack: vegetable smoothie = 2 veg.
Dinner: shrimp salad, vegetarian chili, corn tortillas, and orange slices
= 2 protein, 1 veg., 1 fruit, 1 carb
Total = 3 proteins, 4 carbs (starchy), 4 veg., 3 fruits, 2 dairy
This is meant as a sample. We will change this daily.
For Your Spirit:
Every time you don't follow your inner guidance, you feel a loss of energy, loss of
power, a sense of spiritual deadness.
~ Shakti Gawain
One of the most important keys to losing weight is to build muscle. Muscle tissue is
metabolically active and burns a lot of calories even while you are resting or asleep.
If you lose weight without exercising, you might lose about 2 lbs. of muscle for every 5
lbs. that you lose. That is why, when people constantly gain and lose weight, they end
up fatter than before they went on the diet. They might lose 10 lbs., with 4 lbs. of that
weight being muscle. When they gain it back, it is all fat.
This slows their metabolism down until it becomes harder and harder to lose any weight
at all.
The process of getting older increases the middle age spread also. Inactive adults
lose about a half a pound a year, and, since they eat as before, the extra calories get
stored as fat.
So what is the key to losing fat and keeping it off? You have to increase your resting
metabolic rate (RMR), which is the rate your body burns calories while at rest. Your
MR. depends on the amount of muscle you have. Adding muscle will raise your MR.
and will greatly increase the chance that your weight loss (more accurately fat loss) will
be maintained.
The second key to exercise for weight loss is aerobic exercise. Most experts agree
that you need, at least a moderate aerobic exercise to bring about significant weight
loss. This will burn fat as well as achieving improved cardiovascular fitness.
To get the most health and weight loss benefits from aerobic activity, you should
exercise at a level strenuous enough to raise your heart rate to your target zone. Your
target heart rate zone is 50 to 75 percent of your maximum heart rate (the fastest your
heart can beat). To find your target zone, look for the category closest to your age in
the chart below and read across the line. For example, if you are 35 years old, your
target heart rate zone is 93-138 beats per minute.
Age Target Heart Rate Zone
50-75% Average Maximum Heart Rate 100%
20-30 years 98-146 beats per min. 195
31-40 years 93-138 beats per min. 185
41-50 years 88-131 beats per min. 175
51-60 years 83-123 beats per min. 165
61+ years 78-116 beats per min. 155
Table 1. Aerobic Exercise Heart Rate Zone For Optimum Weight Loss
To see if you are exercising within your target heart rate zone, count the number of
pulse beats at your wrist or neck for 15 seconds; then multiply by four to get the beats
per minute. Your heart should be beating within your target heart rate zone. If your
heart is beating faster than your target heart rate, you are exercising too hard and
should slow down. If your heart is beating slower than your target, you should increase
your activity level.
Below are some good examples of aerobic exercise. The easiest and most convenient
is walking or jogging, or a combination of the two.
• Brisk walking
• Jogging
• Bicycling
• Swimming
• Aerobic dancing
• Racket sports
• Rowing
• Ice or roller skating
• Cross-country or downhill skiing
• Using aerobic equipment (i.e., treadmill, stationary bike)
To summarize this lesson:
You need to work out both aerobically and with resistance for weight loss.
For Worksheet Click Here
This is a sample of what your food for the day might look like. (Changes Daily)
Vegetarians will substitute beans, soy products, tofu, temper, seta, or other
vegetable proteins for any meat used in the sample diet.
Breakfast: whole-wheat waffle topped with fresh fruit, Fat-free milk,
Coffee/tea with fat-free milk/creamer = 1 carbs, 1 dairy, 1 fruit
Snack: mango with yogurt = 1 fruit, 1 dairy
Lunch: Boca burger (vegetarian meat) on a whole grain bun, salad = 1
protein, 1 veg., 2 carb
Snack: vegetable smoothie = 2 veg.
Dinner: shrimp salad, vegetarian chili, corn tortillas, and orange slices
= 2 protein, 1 veg., 1 fruit, 1 carb
Total = 3 proteins, 4 carbs (starchy), 4 veg., 3 fruits, 2 dairy
This is meant as a sample. We will change this daily.
For Your Spirit:
Every time you don't follow your inner guidance, you feel a loss of energy, loss of
power, a sense of spiritual deadness.
~ Shakti Gawain
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