Boring and lazy to do exercise are the huge obstacle in having a good shape. Even you eat proper quantity and avoid high fat food, but you never think about doing exercise, the excess fat about your arm, abdomen surface, hip and thigh may not be flatten. Usage of anti-obesity drug or food supplement is the short term effective weight losing and leave bad effects to your body in long term. To work out, no need to spend many hours in fitness center to burn out calories, just only 10 to 30 minutes to work out is efficient which you can simply do such as walking in a day, just increasing the distance and more energetic walking, your fat can be burn out clearly. After lunch, you can spend your 10 minutes for walking while digesting before sitting in your office, if you are in weight limiting; with walking 10,000 steps per day (chop walking about 20 minutes) you can utilize up to 500 kilocalories definitely.

2. Limit to three meals, prevent unawareness eating

Go on a diet is the rapidly way to lose weight like most people understanding, especially for breakfast. The non diet reasons which are no time for eating or gather with lunch meal, most people feel too hungry at that time and forgotten eating more than usual, result to they feel lazy and sleepy in afternoon. This method is not sustainable to preserving your good shape in long term, whenever you return eating; your body compensate the lacking of nutrition and keep the food energy as much as possible which make you obese easier than previous. So, you should eat all three meals but reduce the size of dish or divide for several small meals in every 3-4 hours and choose the small meal such as low fat yogurt, low sugar fruit for preventing the blood glucose level not too low.

Mostly women have problem about shape firming on their arm, abdomen surface, hip and thigh, which office girls slightly found causing from low body movement. Exercise with focusing on each body part is the method people do to make their muscle strong and firmly. However, Focusing on each part only like doing sit up for flat stomach, squash for firming thigh may not be effective fat burning or shaping up method, due to elimination of excess fat or shape up need to work out which strengthen your heart and exercise on all of body part accompany with food limitation. So who wish to exercise concentrate on each body part but not successful, should try this suggestion. Give your time for exercise at least 3 times a week and each 30 minutes a time while exercise on each body part for 2 times a week.

“No time for exercise” is the common reason people claimed. The truth is no need several hours to exercise, just a short time about 15 minutes which the calories can be burn out as well. We can split exercise time into 2-3 times a day which totally about 30 minutes a day, for example running up-down at stare or rope jumping after wake up then walking around your office for 15 minutes after lunch and joining aerobic dance or aero boxing for 15 minutes or until sweaty, totally this day you have exercise about 45 minutes. In this case, if you can do 5 times per week with the food limitation, you can experience the changing within 2 month certainly.

For people who separate exercising for a long time, when they return exercise again, at first they feel try easily, but after exercise for a time regularly the body learn and familiar with which make the functional of heart and lung better. After a period, the hard and phase in exercise must be increase in order to build the muscle and stimulate for more calories burn out. This is an exercise for stimulating a heart functional to be strengthened and durable to tiredness. Though, the step of harden increasing should be little and carefully, because harden the exercise doesn’t mean overdo exercise. The heart beat rate for losing weight should be around 120-150 beats per minute continuously for 20 minutes.

An injury can be occurred any place and any time especially when doing exercise, which cause an injury from forcing or using some muscle part too much. Stretching muscle before and after exercise is an important step in preparing body for impaction, moreover it is increasing the body flexible and decreasing the risk of damage while workout. Evaluate and know your body limitation are also essential because while exercise you may feel too tired and hurt or tight the muscle until can’t stand, this is a warning to stop, unless you are still and continue, you may get hurt or crucial damage, such as muscle inflamed,  tendon inflamed or torn. For people who exercise daily, should make your muscle relax. A various exercise is recommended and avoiding repeat using the same muscle like running which use leg muscle rotate with muscle stretching and exercise abdomen muscle.