On February 2, 2006 Punxsutawney Phil stuck his head out, spotted his shadow and darted back inside again. What does that mean for the rest of the world? Groundhog’s Day marks either the early end of winter or the promise of six more weeks of bad weather. While the stage for Phil’s predictions is very theatrical, it’s a cherished tradition that’s been in the United States for decades.
What does that mean for fitness? Groundhog’s Day is six weeks before the Spring Equinox that comes in spring and just three short months till swimsuit weather comes in the majority of the United States. That means there’s more than enough time to dive into a fitness program and start getting ready to wear that swimsuit.
Three months is enough time to lose between 12 and 15 pounds. Seriously. The average recommended weight loss is 1 to 2 pounds a week. Burn 3500 extra calories a week and lose 1 pound. Burn 7000 calories extra a week and lose 2 pounds. Does that sound almost too simple? Perhaps, but it’s still the truth.
Your body is a machine that is programmed to burn energy. If your intake exceeds your output, you gain weight. If your intake matches your output, you maintain your weight. If your output exceeds your intake, you lose weight. Determination plays a heavy hand in your do over for the summer program of wearing that bathing suit you’d like.
Perform a solid cardio program 5 to 6 days a week for 45 to 90 minutes and you will burn anywhere between 350 and 700 calories a day. That’s on a treadmill. If you perform the workout on an elliptical or a stationary bike, you may actually burn more. It’s better to try out the equipment or rotate the type of equipment on a week-by-week basis. For example:
Week One – Treadmill @ 2.8 for 90 min a day
Week Two – Stationary Bike(Uphill Program) 45 to 50 min a day.
Week Three – Elliptical Machine (Standard) 45 to 50 min a day.
Wash. Rinse. Repeat.
If you keep your workout standard to five to six days a week and maintain this workout for 12 weeks, you will see weight loss. How? For one, your water intake will increase naturally; you need to drink plenty of water when you are working up such a sweat. It’s important that you hit your target heart rate and maintain that heart rate for at least 30 minutes of the workout. Also, the workout will continue working for you throughout the day.
A cardio program will burn extra calories; it will increase your metabolism. If you change not one whit of your diet, it will benefit you unless you are just bringing your caloric burn up to your caloric intake. So pay attention to your eating habits for the first couple of weeks. Discover how you can lose weight without starving yourself or depriving yourself of some of your favorites.
Also, bear in mind that this cardio program will strengthen your cardiovascular system, but it will not shape or tone the rest of your body. You need to add strength building or flexibility exercises to help ‘sculpt’ rather than just burn off excess fat.
Take this Groundhog’s Day to see your shadow, and kick off your 12 weeks towards the Spring with a good cardiovascular workout that could see you drop those extra winter pounds and help you fit into that suit you’d like to.