No matter how busy you are, you can make time for exercise.
Now that your refrigerator is filled with healthy food, like low-fat yogurt, skim milk, light cheeses, veggies and eggs, it's time to start exercising.
Dr. Jana Klauer, author of How the Rich Get Thin, suggests aerobic exercise every morning for one hour, six days a week. Even if it's taking a walk during your lunch break, exercise is essential to losing weight on the Social-Lite Diet.
Most importantly, no complaining allowed.
"It is amusing to me to hear my patients say they don't have the time to exercise 45 minutes for six days per week," Klauer says. "The president of the United States finds time to exercise, and somehow I think that his schedule might be pretty full."
Below are some key rules to get started:
Get in step. Start with a daily walk of 30 minutes. Gradually increase this to one hour of aerobic exercise, whether it's running on the treadmill, using a stationary bicycle or taking an aerobics class.
Klauer recommends the Brazilian Butt Lift at Equinox Gyms.
Be a morning person. "People who work out in the morning are 40 percent more likely to maintain this than those who postpone their workout until later in the day," Klauer says.
Hire a trainer. Trainers are expensive, but they are worth every penny if you are out of shape and haven't exercised in a while. He or she will push you harder than you will push yourself. Optimally, you should work out with a trainer three times a week.
Invest in gadgets. If numbers are what motivate you, as they do most rich folks, get a Polar heart rate monitor (polarusa.com) and calculate how many calories you burn during a workout. Or try the power belt (1-800-PWRBELT), a belt that sits around your waist with resistance cords.
Work out on your own. Can't afford a trainer? Try Klauer's half-hour strengthening program. Start with five-pound weights and do two sets of 12 repetitions each.
For upper body
For lower body
- Bicep curls: Keep your shoulders back and down. Lift both weights, while keeping your elbows pressed into your waist. Do 12 reps.
- Tricep extensions: With both hands, take one weight and hold it between your knees. Lift it up high above your head, keep your elbows at your ears, back straight, and abdominals tight. Do 12 reps.
- Squats: With your feet hip-width apart, bend your knees and reach your bottom backward until you are in a squatting position. Your knees should be over your toes. Keep your back straight. Do 12 reps.
- Side-lying leg raises: Lie on your right side and bend your right knee; raise your left leg as high as possible and then lower it. Keep your body straight and do not allow your hip to roll inward. Hip and shoulders should be in a straight line. Do 12 reps on each side.