Tune up Your Body for Rapid Weight Loss

More often than not, people treat their cars better than they treat their body. They make sure it’s clean, topped up with the right fuel and fluids, and if they hear a questionable rattle or groan, they take it to a professional to have it inspected. “I like to compare our bodies to our cars,” explains Mary Owen, Massage therapist. “Without proper attention, they break down. Before preparing for a road trip, you take your car in to balance and check the tires, tune it up, and see if it’s safe for the road. You should apply the same precautions to your body.” [1] As cliché as the analogy may be, keeping the following tips and techniques in mind will not ensure that you stay in tip-top shape and eliminate obstacles inhibiting your weight loss results.

Run the Ignition

Cold temperatures, stormy weather, injury, and illness may keep you indoors and on the couch for weeks at a time.  The longer you go without starting your engine, the harder it is to start back up again. No matter how regular an exerciser you were before you hiatus, getting back into the groove takes some time and patience. Rather than launching your body into overdrive the second you get into the gym, give yourself some time to warm up and get moving again. “The physiological reason to warm up is to assist your circulatory system in pumping oxygen-rich blood to your working muscles,” explain experts at SparkPeople.com. “The idea is to increase circulation throughout the body in a gradual manner. A proper warm up safely prepares the body for the increased demands of exercise. Cold muscles do not absorb shock or impact as well, and are more susceptible to injury.” [2] Studies show dynamic stretching improves power, strength, and performance during an exercise stretching. [3]

Dynamic Stretches

• Leg lifts
• Butt-kicks
• Pike stretch
• Walking lunges
• Straight leg kicks

Test the Suspension

In the same way your bones act as a frame for your body, your joints and tendons act as suspension. They absorb the shock of physical movement.  Weak joints make it difficult to make it through your full range of motion and enjoy the benefits of a full workout. Mayo clinic experts recommend moderate exercise to ease joint pain and ward off arthritis: [4]

Range-of-Motion Exercises

These exercises relieve stiffness and optimize joint mobility by moving your joints through their full range of movement. Such activities include raising your arms over your head, rolling your shoulders forward and backward, and slowly bending the knees and hips toward the chest.

Strengthening Exercises

In the same way joints support strong muscles, strong muscles support and protect the joints. Weight training and other strengthening exercises maintains and increases muscle strength. However, you should take a day off or two if joints become painful or swollen.

Aerobic Exercise

Excess weight can put strain on already weak joints. Participating in aerobic exercise promotes rapid weight loss, improves cardiovascular health, and increases stamina. If your joints are bothering you, choose low-impact aerobic exercises to keep you moving but without putting your joints on the line. Walking, swimming, and biking a just a few examples. If needed, split your aerobic exercises into small 10 minute sessions that are easier for your joints to handle.

Top Up on Fuel

Putting diesel fuel into a small car is a surefire way to keep your engine from starting properly.  Diesel fuel is oilier than regular fuel and can gunk up your system. Similarly, consuming foods high in fats and oils can clog your arteries and make it difficult for blood to flow.  Whether you’re looking to lose weight quickly or simply looking to improve your overall health, it’s important to choose a diet rich in fruits, vegetables, and lean protein to keep your body running strong. “Eating healthier doesn’t have to be overwhelming,” explains Leanne Beattie, Health and Fitness Writer. “Start by finding a few different ones that you can painlessly work into your diet. Make sure you select a variety of colors (dark green, red, orange, etc.) to get the most nutrients per bite. Add some shredded carrots to your muffin batter or top your pizza with fresh tomatoes, for example.” [5]

Small Repairs for Success

Many cars simply need a few small repairs to continue running safely and effectively. You don’t need to overhaul your engine if all you need is an oil change (though if you postpone getting an oil change for too long more serious measures may be required). Similarly, many dieters are encouraged to make a few small changes to their dieting and exercise program to get the most benefits. According to Lesley Lutes, PhD., “When you focus on just a couple of small changes at a time, you begin to ingrain some healthy habits that last for a lifetime, rather than trying an all-or-nothing approach that more often than not fails because it’s too hard to follow.” [6] If you struggle with eating too much with meals, try using a smaller plate to encourage smaller portions. On the other hand, if you don’t have time to devote to the gym, start by squeezing in 10 minutes of exercise in between business meetings or during commercials of your favorite show.

Questions to Ask Yourself

Sometimes you have a checklist of questions you should ask about your car – if it rattles, if it bumps, if it whirls or whines. These questions help you to pinpoint if something is not quite up to par. Similarly, you should ask yourself the following questions to determine if your body is up to par:

• Do you know when you do certain exercises that you will pay for it later?
• Are your blood pressure levels in a healthy range?
• Do you have strategies to help you cope with stress?
• Are you satisfied with how you look and feel?
• Do you wake up with pain?
• Are there obstacles inhibiting you from losing weight?
• Do you get enough sleep?
• What are your health strengths and weaknesses?
• Do you have to ice your wrists, knees, or joints when you overdo it?
• How many sick days do you really have?

If you don’t feel up to exercising or if you’re struggling with frequent pain or other problems, it’s best to take your concerns to a professional. Undiagnosed health issues will not only inhibit your weight loss results, but put your body at risk for a lifetime of pain and injury. By following the above tips and tricks, you can keep your fat-burning engine revved and ready to go at a moment’s notice. The more you listen to your body and what it needs, the easier it will be to take care of yourself and lose weight quickly. 

Author Bio:

Jake Gates is a freelance writer in the field of health and fitness for Appetitesuppressants.com. He specializes in healthy living and nutrition. Jake is passionate about contributing to his community and coaches a local high school lacrosse team. Jake currently resides in Salt Lake City.

 

References:

 [1] Eisler, Melissa. “Tune up your body with sports massage therapy.” Active. Available from: http://www.active.com/mindandbody/articles/Tune_Up_Your_Body_With_Sports_Massage_Therapy  [2] “Ask the Experts: why is it important to warm up before exercise?” SparkPeople.com. Available from: http://www.sparkpeople.com/community/ask_the_experts.asp?q=10  [3] Herda, Trent J; Cramer, Joel T; Ryan, Eric D; McHugh, Malachy P; Stout, Jeffrey R. “Acute Effects of Static versus Dynamic Stretching on Isometric Peak Torque, Electromyography, and Mechanomyography of the Biceps Femoris Muscle.”  Journal of Strength & Conditioning Research: May 2008 - Volume 22 - Issue 3 - pp 809-817. doi: 10.1519/JSC.0b013e31816a82ec. Available from: http://journals.lww.com/nsca-jscr/Abstract/2008/05000/Acute_Effects_of_Static_versus_Dynamic_Stretching.23.aspx  [4] Mayo Clinic Staff.  “Exercise helps ease arthritis pain and stiffness.” Mayo Clinic. Available from: http://www.mayoclinic.com/health/arthritis/AR00009  [5] “Beattie, Leanne. “How to Start Eating Healthier.” SparkPeople.com. Available from: http://www.sparkpeople.com/resource/nutrition_articles.asp?id=1011  [6] “Shaffer, Alyssa.” Small changes that take off big pounds.” Prevention. Available from: http://www.prevention.com/weight-loss/weight-loss-tips/small-changes-take-big-pounds