The Richmond Register

Lifestyles & Community

June 21, 2013

The busy person’s six-week guide to losing fat

RICHMOND — “There’s just no time to get in shape.”

If you’ve uttered these words more than once, chances are you’re feeling trapped and feeling the effects of a physically inactive lifestyle and no time to do anything about it.

You’ve packed on the pounds, your cholesterol and blood pressure have sky-rocketed, and you’re feeling lethargic.

Yet, despite your desire to get back in shape, with a wife and kids, a growing business, and aging parents to care for, where are you going to find the time to exercise?

All is not lost, however.

What you need is a simple, progressive plan to lose body fat. Not the kind that requires an hour or more a day, but one that is convenient, easy to do with a minimum of space and equipment and effective.

There are two considerations that must be addressed before you begin. The first is something you don’t need. And the second is something you do.

What you don’t need is the attitude that to get back in shape, you have to go at it hard and long.

Many mid-lifers have the idea that to get fit, they need to do what they did in high school. Long hours in the weight room, exhausting intervals on the track and the like. Forget that approach. It will result in injury or drop out, or both.

What you do need is a commitment to yourself to make your health and fitness a priority.

Busy guys everywhere are managing hectic lives while also managing their fitness.

It can be done. Here’s how.

Follow this six week plan and you’ll find yourself impressed with the results and wanting more.

Week One:

• 2 x 30 minute walks – outdoors with the family

• 2 x 30 minute resistance workouts – at home using body weight. Push-ups, crunches, pull-ups, lunges, planks, etc.

• 2 x 15 minute brisk walks outside or on a treadmill

• Adopt one new nutritional habit. For example, substitute fish for red meat, twice a week.

So instead of six to seven hours of exercise a week, plus travel time to the gym, we’ve started with two and a half hours, all of which can be done at home, if you want.

Text Only
Lifestyles & Community
  • Brandon-Sears-c.jpg Beef Cattle Association field day is Thursday

    Make plans to attend the Madison County Beef Cattle Association field day on Thursday from 5 to 7:30 p.m. The event will take place at the farm of Dr. Eugene Bowling, 1437 Barnes Mill Road in Richmond. Signs will be posted.
    This meeting qualifies as a CAIP educational component.

    April 22, 2014 1 Photo

  • 04.23 JessaTurner1.jpg Eat local and eat with the seasons

    This week marks the 44th anniversary of Earth Day, and what could be more important to our survival than clean air, clean water and clean food?

    April 22, 2014 1 Photo

  • Amanda-Sears-c.jpg Proper care enables planting of Easter lilies

    Did you receive or purchase an Easter lily? If so, be sure to treat it right and you will be able to plant it outside this spring.

    April 22, 2014 1 Photo

  • Lisa Adams.jpg 4-H Camping Season Nears

    Hopefully, we have seen the last of the snow for the year, so now is the time for young people and their parents to begin making plans for an annual summer ritual, 4-H Camp.

    April 22, 2014 1 Photo

  • Dick-Ham.jpg These things cause me concern for the future

    I was just thinking the other day about things that are happening in this country that do not bode well for the future.

    April 22, 2014 1 Photo

  • WP_20140419_001.jpg Cruisin’ with the Oldies

    With the sound of classic songs wafting through the air Saturday, hundreds of people took advantage of the summer-like temperatures and turned out for the Kirksville Community Center car show.

    April 21, 2014 9 Photos

  • 04.18 Food .jpg It’s egg party time

    I love this time of the year because eggs really do go down in price during the Easter season. I have some new recipes on how to fix eggs besides the coloring part.

    April 18, 2014 2 Photos

  • 04.18 Steaks.jpg Where’s the beef?

    Today, the American consumer has more money to spend on the widest variety of foods than at any other time in our history.

    April 18, 2014 2 Photos

  • 4.15 Eggstravaganza 1.jpg Easter bunny's ‛eggbeater’ will fly eggs to Richmond

    Who knew the Easter bunny could fly?

    Skeptics can come to the Easter Eggstravaganza in Richmond’s Irvine-McDowell Park on Saturday to see for themselves. However, the bunny still doesn’t fly in bad weather. But on Monday, temperatures in the 60s with partly cloudy skies were predicted for Saturday.

    April 14, 2014 1 Photo

  • Dick-Ham.jpg We old folks have unique experiences

    A friend sent this to me by e-mail, and I thought my readers would enjoy it.

    April 14, 2014 1 Photo

AP Video
U.S. Paratroopers in Poland, Amid Ukraine Crisis US Reviews Clemency for Certain Inmates Raw: Violence Erupts in Rio Near Olympic Venue Raw: Deadly Bombing in Egypt Raw: What's Inside a Commercial Jet Wheel Well Raw: Obama Arrives in Japan for State Visit Raw: Anti-Obama Activists Fight Manila Police Motels Near Disney Fighting Homeless Problem Michigan Man Sees Thanks to 'bionic Eye' Obama to Oso: We'll Be Here As Long As It Takes Bon Jovi Helps Open Low-income Housing in Philly S.C. Man Apologizes for Naked Walk in Wal-Mart New Country Music Hall of Fame Inductees Named 'Piles' of Bodies in South Sudan Slaughter SCOTUS Hears Tv-over-Internet Case Chief Mate: Crew Told to Escape After Passengers
Hyperlocal Search
Premier Guide
Find a business

Walking Fingers
Maps, Menus, Store hours, Coupons, and more...
Premier Guide

Should Richmond rezone the southwest corner of Main Street and Tates Creek Avenue to B-1 (Neighborhood Business) with restrictions to allow construction of a financial services office?

     View Results