The 3 Hour Diet is more of a lifestyle alteration than a diet. It focuses on upping your metabolism to quickly and more effectively burn calories by eating five or six small meals a day, rather than two or three large ones. As with any weight-loss plan, changing the way you eat isn’t as effective on its own as coupling it with a regular exercise routine.
1. Power Walking
Power walking, or speed walking, is one of the most effective ways to help yourself lose weight. Power walking can be differentiated from jogging because, unlike jogging or running, when power walking one foot is always on the ground. Power walking has been proven to be about as effective as jogging, but is less stressful on the joints and can be done for longer stretches of time. The purpose is to raise your heart rate and keep it there, thus boosting your metabolism and burning more calories.
Any extended walking can be painful on your feet and legs, so be sure to buy yourself a pair of comfortable and supportive shoes. Keep your head held up and your arms bent at 90 degree angles, rather than letting them hang at your sides. Starting off with three 20-minutes walks per week can help you burn off those extra pounds.
2. Yoga Stretches
Yoga is an all-around wonderful form of exercise and relaxation. While the more advanced yoga routines are harder for some than for others, beginning exercises and stretches are a great addition to any exercise routine. Using an exercise ball, there are a number of stretches and lunges that promote not only weight loss, but flexibility. Just ten minutes of yoga a day can yield results.
Sit-ups concentrate on your hip flexors. If you aren’t used to doing them, approach them with care. Ensure you are performing them absolutely correctly. Failure to do so can result in damage to your spine, neck or head.
To do a proper sit-up, lie flat on your back on the ground. Your feet should also be placed flat on the ground. Place your hands lightly on the back of your head for support. Tighten your abdominal muscles to help lift your back off the ground about halfway to sitting up. Hold the position for a few seconds before lowering back down, but do not let your back lie flat on the ground again until you’re completely done.
Crunches, while similar to sit-ups, are a good deal different. Sit-ups burn more calories, but crunches have shown to be a bit more effective in trimming belly fat. Crunches don’t work the hip flexors so much as the abs. However, like sit-ups, crunches need to be done with care and you should be conscious of what your physical limitations are.
To do a proper crunch, position yourself as you would when doing a sit-up. Exhale as you lift only your shoulders and upper back off the floor, rolling in to “crunch” your ab muscles. Hold the position for a second and ease back down. Let your abs rest for a few seconds before trying again.