Leisa’s Secret Exercise/Activity Program

Leisa’s Secret Exercise/Activity Program

People who move around have a better history of losing weight and maintaining weight loss. Statistics continually substantiate this relationship. However many in our population do not move enough. The aim of this program is to generate a greater level of movement in all our participants.

Scientific studies now confirm we have two types of movement styles which help control body weight;… prescribed activity or exercises and incidental activity or decreased sedentary downtime. Both of these styles of movement have scientific proof verifying their benefit in weight loss and weight control. The following guidelines are structured to help improve daily energy output and assist your chances of success when combined with the Leisa’s Secret 10-week program.

There are two key elements to this program’s Movement Plan.

(a)  Incidental Plan

(b)  Activity Plan.

Incidental Plan

Without specifically interviewing each participant it is difficult to workout what you do and don’t do in your regular week and weekend activities. However, the following guidelines have been put together to at least stimulate thought as to how you can create a better contribution to your weekly energy output.

Replacement Activities - Increase time allocation to these activities

Gardening               Strolling (not brisk walking)         Painting

Communicating                      Cleaning                       Window-Shopping Repairing / Maintaining    Investing                     Hobby

Sewing                                   Cruising                        Visiting           Floating (not swimming)         Craft                             Sight-Seeing Collecting                        Riding (not racing)               Massaging

These scattering of replacement activities may seem like soft options to many wanting to lose weight. However in a recent study on children, two groups were told to reduce their sedentary downtime periods. One group was recommended physical activities while the others were given alternate activities similar to the ones listed above. The result after six months showed that both groups had significantly reduced body weight at about the same level. After twelve months both had maintained most of their weight loss however the group participating in alternate activities had maintained a greater loss than those who were allocated more physical activities. We believe this study is highly significant.

There are some simple messages from most data collected on downtime activities. Firstly, getting involved in alternate activities is often beneficial because they often reduce incidental snacking which goes with sedentary activities. Secondly, some of the activities burn an extra 50 - 200 calories per day, without much effort. This is a great way to rebalance the input/ output energy equation. Thirdly, you don’t have to go way outside your comfort zone to make a real difference in your lifestyle. It is these types of changes they are sustainable in the long term.

Reducing your time allocation to the sedentary activities and replacing them with suitable alternatives has been shown to be of significant value in weight loss.

Activity Plan

Physical activity still remains important in the overall success of this program. In this booklet, we are only going to offer simplistic exercise advice, however on our website you will be able to access more demanding programs which also offer pictures of the exercise techniques.

Everyone should access a walking program as part of their activity plan.

Able Bodied - People who have sound health and maintain adequate joint function, should participate in neighbourhood walking. A commitment to 30 - 60 minutes everyday will improve energy output by between 250 to 400 calories per day. This is enough to make a significant difference in the energy balance equation and enhance weight loss. The walk should be moderately challenging relative to your starting level.

For the first two weeks the key is commitment to task. Just get out there and complete a walk each day within this time zone. The relevant issues about intensity, heart rates and speed can be added once the new behaviour of walking is established.

Disabled Walking - If you have some impairment to walking, because of disability, injury or medical related issues, then look for other ways to challenge your heart rate over a 30-minute period (within the bounds of safety). Consider a visit to a pool (indoor or outdoor) to get involved in movement activity. Water walking provides the benefit of buoyancy, which reduces the weight bearing affect on joints. It also provides mild resistance, which increases the amount of energy used for the time committed. The pool can provide a good starting point in your weight loss process.

After 4 weeks following the Leisa’s Secret program you will be ready to access further information from our web site to take you further down the path to success.