For many of us, pushups haven’t happened since high school gym class, yet they’re an easy and fundamental fitness means for toning up arms and developing core balance.
If you are not up to par with your arm strength, you can ease into developing arm strength with some simple incremental steps.
Keep things easy for yourself as getting hurt is never the goal. Find the method that works best for you here and follow it for several weeks until it is no longer a challenge. Of course you can mix things up if want to make your own routine.
Zero to hero
Wall pushup Start off standing facing a wall with your palms flat against it. Keeping your body in a straight line, perform a pushup against the wall as if it were the floor! Easy enough right? Try for 50! When you can go three sets of 50 easily you can push into the next tier:
Incline pushup Moving from vertical to an angle gives you more weight resistance for your arms. Leaning against a sturdy handrail, go for 40 incline pushups against the bar. When 3 sets of 40 are mastered, move on:
Kneeling pushup You may already be familiar with these; Like a regular floor pushup, simplified to use your knees not feet as the endpoint. This reduces the load on your arms and core, and a solid next step to success. Go for mastery of two sets of 25
One and Done
There is no need to rush through this or any progression. If you are comfortable just staying in the zone, by all means keep to it. This is just a fantastic way to develop full strength for pushups without hurting yourself or getting frustrated with no result.
Nope? Can’t do any of these? Start by lying on your back and pushing up against the air.
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Firstly no beating yourself up. It’s human nature to defy all the best logic and intentions and keep the status quo. So acknowledging that lack of inertia is a good place to start. You don’t have to want to start exercising to actually start! In fact ask anyone who does work out regularly, it’s a big part of it to just get yourself to get going each day to keep the habit going too.
Once you start, you will see you will still have good days and bad days, and that is ok. You just need to accept your mood doesn’t have to be the reason you don’t get moving.
For many, the fun of fitness includes friends. If you have a workout buddy that does give a lot to help, though be sure you both focus on the fitness part and not fall into just socializing. Lunchtime powerwalks can be an easy place to start. Or morning dog walks (dogs are people too, right?).
Finding and setting up the routine is key here. Do you have a regular place to practice, whether a walking path, or yoga mat, or room in your home to exercise without distraction?
Youtube or even old school DVDs can make for easy access to fun workouts daily. You can keep the same channels and workouts or mix things up when want to break into a new skill or new drill. So even a tv, phone or tablet can be your workout partner and trainer.
Ready or not?
Overcoming any mental or physical constraints of course is essential to moving ahead into new fitness zones. Be mindful of your limitations and start simple, don’t get ahead of yourself, even once begun, keep the bar low to develop the habit not any desired result. Most important is to have compelling cause for wanting to workout. That will drive you ahead when feeling doubt, as much as enjoyment of the activities of choice.
So, finding a time and place, person to workout with, a clear mind and body, and good cause…
Keep it simple
Accept the bare minimum initially — getting suited up and psyched for some activity is first, so once there, just do what you can not what you think you should do. Maybe 15 minutes or walk one mile, or one block — do what you can to feel safely within your limits and return to repeat tomorrow!
You can mix it up too, especially with seasonal and other concerns. Indoor bike or floor stretches on Sunday, Yoga on Monday and Friday, Tuesday and Thursday strength exercises, and Wedneday walk, for example.
For some, variety breaks out of the perception of drudgery and also your body can experience the excitement of something different each workout. For others, the daily drill works best — taking that daily walk can become mentally as well as physically therapeutic. It may seem unlikely now, yet truly once you own your fitness experience it will carry you into higher levels of wellness you cannot walk away from!
Move on up
There is no goal or expectation for when you can exercise for 30 minutes every day. Avoid any talk that makes you feel discouraged or punitive. Compare yourself only to yourself. Hey I am not at my desk or couch. I am outside walking and that is 15 minutes of huge benefit for myself, both by working out, but also by not NOT working out!
Your momentum can carry you over those days when you feel discouraged. Know that the doing is more important than the feeling, and also once you get started your mood will change. Don’t be surprised if that 5, 10 or 15 minute workout turns into 20-30-40... good for you! Yet keep it simple and safe. Getting injured will set you back far more than any extra gains you are striving to achieve today. Remind yourself you are on the lifetime fitness plan!
Recognize your interests and attempts,
Decide what your lowest bar is for the particular workout routine you’re wanting to establish (50 steps, 5 minutes of pedaling or jogging, one round of sun salutations) and use this tiny benchmark whenever you catch yourself dreading exercise to at least maintain the framework of the routine.
Focus on the behavior, not the ideal duration or outcome
and find the zones that inspire you most.
You don’t have to keep a fitness log, but may want to mark off what days you worked out and for how long, to give yourself a sense of history and purpose. There are even apps that help track streaks — how long you can maintain a good habit over time.
Shake off the Shoulds
Now you’re getting in stride. It’s called your workout because it is yours. So keep to yourself about your gains and just get into the enjoyment of the game. Healthy habits are priceless, in comparison to doing nothing!
Setup the structure to win, and then get into it!
One pitfall though is to reward yourself for fitness, with something bad! Ouch. Don’t do it. Make fitness the reward! This cannot be understated. Make physical activity the fun highlight for each day.
You have a grocery list, make a fitness list! What are some activities you’ve often aspired to do. Make a list of them, skiing? bike riding? even horseback riding! Reaching those milestones are far more life altering than any food or counterproductive “reward”
Mix it up more now
Fill in fitness to everything you do! Do some easy yoga while the coffee brews. Some leg stretches while you brush your teeth. Take the farther (less crowded!) parking spot and walk those extra blocks. Oh yeah. It’s really that simple. You do not need a gym membership! You just need to use your time the right way.
Make extra trips when setting/clearing the table. Carry LESS than you can to make you make more steps — that adds up to a lot over the course of a day, week, year
Put down your phone in another room so you have to get up to get to it. Especially if that keeps you from just sitting down and doom scrolling! Don’t carry the phone around, make yourself have to get up to answer it.
Now you’ve got it. There’s no reason to NOT exercise. Just move your body more, stay away from sedentary habits. The more you move, the more you get results. Give yourself a big hug and get walking!
Dr. Oksana Aron is medical weight loss physician: A medical expert trained in treatment of overweight and obese persons who may have struggled to lose weight other methods and seeking results where others have failed. Visit weightlossnyc.com for more information about the doctor and her weight loss programs.
Start losing weight today, with Dr. Aron and her team at WeightLossNYC.com
We’re all familiar with the popular adage 10,000 steps a day, yet recent research has tested this assertion for validity, with helpful results. The origins of this value were the the invention of a pedometer marketing campaign and seemed to have stuck with us ever since. Now we know more:
[The] word mile was derived from the Latin phrase mila passum, which means 1,000 paces — about 2,000 steps. [The] average person walks about 100 steps per minute — which would mean it would take a little under 30 minutes for the average person to walk a mile.
Walk on by
With so many health guidelines encouraging fitness in varying degrees, this recent study from Harvard Medical School found 4,400 steps to initiate benefits, with increases up to 7,500 steps a day, as a metric centered on women and mortality risk. Note this also addressed the urgent need to reduce sedentary lifestyle habit, as these values are in comparision to 2,700 daily steps.¹
Fat metabolism is also a component of fitness. Studies have shown walking fewer than 4-5,000 steps per day can affect your fat metabolism the next day.² Many health benefits are associated with low impact fitness, so you can simply try and step up your game to adding more steps each week to maintain a stable plateau of activity.
If you want to increase how many steps you get daily or want to move more, one easy way to do that is to increase your current step count by about 2,000 steps a day. … And given that even small amounts of physical activity positively impact your health, taking regular breaks to move around if you’re working at a desk all day will easily get more physical activity.
If you are looking to improve your health and fitness outcomes in a weight loss context, visit WeightLossNYC.com for more actionable advice and information on how to lose weight.
¹,² Sources: gratisography, inverse, cited research studies: Walking and Measurement, Daily Step Count and Fat Metabolism, Effects of Moderate/Intermittent Low-Intensity Exercise on Lipidemia
Often the greatest challenges, and victories, come from within. What hurdles must you overcome — consciously and unconsciously?
Work with Dr Aron and team of WeightLossNYC.com to break through to reaching your goal weight and a healthier you. Read this patient review:
I have had more success than I have ever seen…
“After trying numerous programs and diets and seeing little success, I was ready to try something that really worked. I began to do some research on weight loss centers and came across Dr. Aron. Though I normally don’t believe what I read, her reviews and her website really caught my eye so I decided to give it a shot and I’m glad I did. With Dr. Aron’s help, I have had more success than I have ever seen, the results have been great thus far and I feel like a new person. Not only is the weight coming off but her program has made me become more aware of what I should and shouldn’t be eating, and what to look for not look for when purchasing food; I’ve become more health-conscious and am passing it along to others in the process. Her practice is great, both her and her staff are a pleasure and are genuinely interested in helping you reach your goals and deal with whatever struggles you may be encountering on your weight loss journey.”
— Dana, Brooklyn, New York : ★★★★★ 5/5 stars
Call Dr Aron Medical Weight Loss Center at 718-491-5525 or visit WeightLossNYC.com to start losing weight.
Several striking news reports reflect that in the US, more adults who are obese outnumber those who are just overweight. The LA Times reported notes from published in JAMA Internal Medicine quoting “adults who are obese now outnumber those who are merely overweight.”
[Researchers] estimated that 67.6 million Americans over the age of 25 were obese as of 2012, and an additional 65.2 million were overweight.
Washington Post remarks “"[this is] a startling shift from 20 years ago when 63 percent of men and 55 percent of women were overweight or obese and a depressing sign that campaigns to get Americans to eat healthier and exercise more may be failing.”
CBS News (website) notes the ”analyzed data from the National Health and Nutrition Examination Survey from 2007 to 2012 to estimate the prevalence of overweight and obesity.” including details on “15,208 men and women age 25 or older.”
TIME magazine iterated “40% of men were overweight and 35% of men were obese” — “30% of women were overweight and 37% were obese.” Numbers “are similar to those estimated by the US Centers for Disease Control and Prevention (CDC), which suggest that one third of American adults are obese.”
and MedPage Today remarked “33% of Americans ages 25 to 54, and 28% of those 55 and older, fell into the normal weight category of having a body mass index (BMI) of 18.5-24.9.”
Am Iobese? or just Overweight?
You can test your own body mass index at WeightLossNYC™ for free online now, and determine your health risk and obesity/overweight metric.
Is losing weight your number one goal? Setting a goal is great, but let's break it down into actionable steps so you can start seeing progress right away.
Today’s weight loss tip is so simple, yet most people don’t even consider it when trying to shed pounds. It’s one thing we can’t live without: sleep.
Get More Sleep, Lose Weight
Not getting enough sleep is linked to weight gain and obesity. When you’re tired, you reach for the wrong foods and wind up consuming extra calories. It also makes you hungrier, so you end up eating more than you need:
A study published in the Wall Street Journal in 2012 found that inadequate sleep triggered increased levels of ghrelin, the hormone that causes hunger, in men.
In women, it can lower their levels of the hormone GLP-1, which suppresses appetite.
Do Something About It
If you haven’t been getting enough shut eye (around 6-8 hours for adults), let’s change that. You’ll not only improve your weight loss success, you’ll also improve your quality of life and even live longer than those who are sleep deprived.
Tip: Be sure to shut off your computers, cell phones and TV at least one hour before bedtime to drift off to sleep easily.
If there’s one simple step to take right now to lose weight, sleeping enough is it. Try it and watch how quickly things will change!
Big Changes, Small Steps
Is it time for a change? Take the first step by calling us at 718-491-5525 to set your first appointment with Dr. Aron of WeightLossNYC. We’re here to help you every step of the way to your healthiest weight ever.
Sources: Huffington Post, Image courtesy of Stuart Miles, Free Digital Photos net
Obesity not only takes a toll on your health but your wallet as well, as it costs $147 billion each year in direct medical costs and nearly 10 percent of all medical spending in the U.S.
Roughly one in three Americans are considered obese. An obese person could spend as much as $4,870 per year on health care expenses on Medicare, which is about 41 percent more than a normal weight person spends at $3,400.
Prescription drugs are the majority of medical expenses and can cost an obese person upwards of $1,300 a year, which is 80 percent more than the $700 an average weight person spends.
“…the clear link between rising rates of obesity and increasing medical costs is alarming, but not unexpected,” …the Robert Wood Johnson Foundation said in a statement. “Obesity is the driver of so many chronic conditions — heart disease, diabetes, cancer — that generate the exorbitant costs that are crushing our health-care system,” she said.
“The only way to show real savings in health expenditures in the future is through efforts to reduce the prevalence of obesity and related health conditions,” study author [and] director, RTI Public Health Economics Program, said.
Sometimes, the only person standing in the way of your own success is staring straight back at you in the mirror. How many times have you sabotaged your weight loss plans? How many times did you give up too soon?
You’re not the only one. Losing weight is just as tough mentally as it is physically. If you can get your mind in shape first, the rest of your body will follow. Do any of the following excuses sound familiar?
I’m too tired
Did you know that regular exercise could actually boost your energy? Perhaps you need to kick it up a notch—or get started on an exercise regime—in order to feel refreshed and start losing some weight.
I don’t have enough time
We always have more time than we think. How many hours a day do you spend watching silly stuff on YouTube? Reading the paper? Clicking through the channels? Swap those idle times for doing something healthy such as taking walks or learning to cook healthy food to set your weight loss goals in action.
I don’t want to get injured
If you start off easy and take baby steps, there won’t be any need to worry about injuring yourself from light exercise. Try working out with a friend or family member and go at your own pace. Or, work with a trainer who can customize a workout for you.
It’ll be too expensive
Eating healthier foods will save you money in the long run. Whole foods are cheaper than packaged, processed foods, and they'll keep you healthier, which means your health care costs will be cheaper as well. Special diet foods aren't required.
You don’t need a gym membership
… If you can stay motivated and work out on your own. Walking, jogging, stair climbing, riding bikes and swimming don’t cost you a thing. You can also check out your local community center for low-cost fitness classes.
There are countless excuses that get in the way of losing weight. No matter what yours is, today could be the first day to a healthier life if you first switch to a positive attitude.
Don’t delay another day to improve your lifestyle and lose weight
WeightLossNYC will show you how to lose weight and feel great while you’re at it. Schedule your initial consultation by calling 718-491-5525 or visit our website at WeightLossNYC.com
At the heart of losing weight is changing your life. It may seem scary at first to change how you've always done things. It may even hurt a little to let go of some of your old ways. But in order to successfully lose weight and make a radical change in your life for the better—you've got to take it one step at a time.
Here are 3 steps to help you start losing weight today:
1. Set a Goal
Let's start off by losing a few pounds at a time to keep it manageable. Keep your eyes on the prize (a healthier you) by focusing on smaller goals. Don't worry too much about the total amount of weight you want to lose. Instead, zero in on a few pounds in a realistic time frame.
2. Take Small Steps
Similar to #1, take things one small step at a time to stay motivated. If you start off with unrealistic expectations, you can easily become frustrated. It's much easier to check off smaller goals.
3. Psych Yourself into it
If your brain's not on board, neither will the rest of your body. Much of your weight loss success starts in your head and not your belly, so fill your mind with positive images of your weight loss success rather than negative ones. Train your brain and losing the weight will follow!
“Are you ready to start making some real changes? What's holding you back from living the life you want to live? Let's work together for a healthier you” — Oksana Aron, MD
Lose Weight Fast
Lose as many as 10 to 20 pounds each month with the help of a licensed bariatric doctor, Oksana Aron MD. No surgery and no special food required. Call 718-491-5525 to schedule your appointment with Dr. Aron of WeightLossNYC and get all of your weight loss questions answered.
Credits: NaturalNews; Image by imagerymajestic FreeDigitalPhotos
Looking for an easy trick to cut calories? Substitute some of your favorite foods with something just as delicious (or even more so) that's less fattening. You'll find yourself satisfied—and slimmer—in no time. These are a just few examples, but don't stop there. Always be on the lookout for other ways to swap something not-so-healthy for something that's great for you.
Bye-bye, Orange Juice ~ Hello, Real Oranges
Eating an actual orange has 3 more grams of fiber and half the sugar of a cup of orange juice.
Adios, flour tortilla ~ Hola, corn tortilla
Swapping a 10-inch flour tortilla for a 6-inch corn tortilla can save a lot on calories and sodium.
Say No to the Sandwich ~ Say Yes to a Wrap
To cut calories, try a 100-calorie multigrain wrap instead of a sandwich with 2 slices of bread.
Ditch the Cinnamon Roll ~ Go for Raisin Bread instead
A better alternative for a sweet snack, try some raisin bread with low-fat cream cheese.
Skip Mixed Nuts ~ Opt for Trail Mix
Too large a serving of nuts can be fattening, but if you choose trail mix with the right heart-healthy ingredients, you can shave off some calories and fat.
Lose Weight Every Week
Small changes like these can help you lose weight, one pound at a time. Want to make a big change and lose even more? Please give WeightLossNYC™ Medical Weight Loss Center a call at 718-491-5525 for your first appointment.
Image courtesy of healingdream; Sources: CookingLight.com
To see some weight loss results, exercise and healthy eating go hand in hand. If you've never been athletic, there's still hope--because even just a little bit of exercise can do wonders for your health and weight loss goals. Here's how.
Easy does it
You don't need to be a marathon runner. In fact, you're better off jogging and doing moderate exercise if you want to lose weight. The best part? All you need to do is exercise a few times a week to get some traction in your weight loss regime.
Check out these facts:
1.) You may live longer
Specifically, an encouraging 2012 study of 52,656 American adults found that those who ran 1 to 20 miles per week at an average pace of about 10 or 11 minutes per mile ... lived longer, on average, than sedentary adults. They also lived longer than the group (admittedly small) who ran more than 20 miles per week.
2.) You can lose more weight
In one study in Denmark, a group of overweight men lost more weight when they exercised moderately for 30 minutes several times per week compared with men who worked out twice as long. They also ate less than the men who exercised more.
3.) You can have more energy
In the same study, those who exercised longer sat around more during the rest of the day than those who exercised moderately. Those who exercised for 30 minutes a day seemed to be more energized.
Moving around, stretching and being more active during the day all add up! Even if you are active for 10 minutes a few times per day, a few days per week, that counts as exercise too--and every little bit helps.
Just do it
The whole point is to not sit around too much being inactive, watching TV or using the computer. Find new ways of doing things (typing while standing, playing with the kids outside more or walking upstairs more often) to burn those extra calories. You'll not only lose the weight, you'll also get to enjoy life more when you improve your lifestyle and extend the number of days you get to live!
Get actionable tips and tricks for weight loss from Dr. Aron of WeightLossNYC. A licensed bariatric specialist, she'll set you straight on what you need to eat and do to lose 10 to 20 pounds of more each month. Call 718-491-5525 for your consultation.