Why exercise helps weight loss in more ways than one
March 7, 2010 by secretslimmingtips · 1 Comment
How exercise helps to accelerate weight loss
Exercising has a lot of benefits, if you are on a weight loss program. One great benefit is that while you are exercising, you will be burning additional calories over and above those that you have been using previously.
As a result, exercise will help to get rid of the additional weight you are carrying. If regular exercise and you have become strangers, it is time to start getting yourself reacquainted with doing some exercise.
However, there is more than actually burning off more calories when you are participating in exercise, because activity helps also to speed up your metabolism. This is another major benefit.
In essence, once you start a regular workout program, your body might actually burn more calories even when at rest, so that there will be an all-round improvement in the speed at which you are using up the calories. In fact, this improvement can go as far as burning off more calories when you sleep, because although your body is at rest, the “speed up” effect in your metabolism is a 24/7 thing.
What kind of exercise is best?
There is no one answer to the question of what kind of exercise is best, because to a large extent it will depend on what you want to achieve while getting rid of the surplus poundage.
For example, while most overweight people are likely to be primarily interested in getting rid of their surplus fat and not a great deal more, there will be some people who are equally interested in building their musculature.
For anyone that falls into this category, the exercises that you choose to do will be different from those that work best for people who are just trying to shed the extra pounds of fat. As an example, if you are trying to replace fat with muscle, then lifting weights is going to be more appropriate than would be swimming or running, although of course, all three forms of exercise would have significant benefits.
Before deciding what kind of exercise program is best for your, you need to know what your primary target is.
There are essentially two different types of exercise, aerobic and anaerobic.
Aerobic exercise is called this because it encompasses the exercises that make you “out of breath”, so that you begin breathing more deeply as a way of replacing the depleted levels of oxygen in your body and blood. Aerobic exercise works your lungs and speeds up your heart, and it is therefore generally better at burning fat than is anaerobic exercise. Aerobic exercise takes in such things as running or jogging, swimming, cycling and even walking.
Anaerobic exercise is the opposite, the kind of exercise that does not get you out of breath or make you “‘puff and pant” Falling into this category would be the weightlifting. As previously suggested, anaerobic exercise does not burn off the fat as quickly as does aerobic, but it does have the benefit that it is more effective for speeding up your metabolism, leading to the effect of burning more calories even when at rest.
Aerobic exercise works as part of a fat burning weight loss plan, because your body normally turns to carbohydrates to provide the energy that you need. However, when exercising, your body starts to look to the stored fat to provide some of the necessary energy as well, hence the weight loss effect.
Anaerobic exercise on the other hand will generally be almost entirely fuelled by the carbohydrates in your body, and therefore the fat loss effect is far less noticeable. It does however have the advantage of speeding up your metabolism.
Do not wait any longer, start your exercise program today. It will help you a great deal to achieve your weight loss goals.
How To Exercise To Lose Weight
January 2, 2010 by secretslimmingtips · Leave a Comment
Understand How To Exercise To Lose Weight
Anyone serious about weight loss needs to know that one must exercise to lose weight. It can’t be done properly through diet alone.
The question then is: What kind of exercise and how much?
It’s important to note that whether you attain weight loss or not through physical activity there are numerous other health benefits. Imagine having less abdominal fat and lower blood pressure.
Through proper exercise you can improve the ratio of good blood fats to bad ones and can increase protection from heart disease and cardiovascular diseases.
In short with proper exercise you’ll feel better and increase your chances for a longer life. The weight loss is just an added benefit!
An exercise program must be something that continues forever and not for just a few weeks or months. But don’t worry. This doesn’t mean you have to follow a rigid diet and exercise plan constantly. It just means that it needs to be a consistent element in your life.
The challenge with weight loss exercising is:
- determining how much we need to do for weight loss purposes.
- arriving at the place where we truly enjoy physical weight loss activities.
To actually lose weight through exercising there needs to be a certain level of intensity involved in the activity. Simply taking the dog out for a 30 minute walk isn’t going to do much good for weight loss purposes. It is better than doing nothing at all though.
You’ve probably heard that walking 10000 steps in a day is a good goal to shoot for. A good brisk walk of 30-60 minutes will accomplish that.
However to really lose weight through exercise you must do more than aerobic exercising. At some point you’ll need to add resistance training or some kind of weight lifting.
You actually burn 50 more calories per day with muscle than you do with fat. So you must begin to replace your body fat with muscle. You can only do that through some type of weight program.
You can even accomplish this without a home gym or weight set. Push ups are a great form of resistance training. Start slowly and gradually build to as many as you can do each day. Of course if you can go to a gym 3 days a week do it.
The best way to exercise to lose weight is if you can make it fun. Exercise with someone. Go dancing. Ride a bike. Play tennis. The more you do the better.
Resistance Training Contributes Greatly To Rapid Weight Loss
December 30, 2009 by secretslimmingtips · Leave a Comment
It can be confusing when trying to understand how rapid weight loss can be permanent. So let’s make one thing perfectly clear: The best weight loss program must include regular exercise.
We’ll not get into eating routines in this article other than to say that eating correctly will definitely aid in rapid weight loss. So will drinking lots of water each day. Exercise and eating right go together very well.
However if you had to choose one to improve upon first you should improve upon your lack of daily exercise. Walking is good but not good enough. It just doesn’t increase your metabolism much following exercise.
Don’t get me wrong. If you’re just getting started with exercising and are in poor shape walking briskly is a great way to start. But for rapid weight loss the exercising has to be more intense.
You must combine aerobic exercising like walking and running or biking and swimming with anaerobic exercises. A real key to rapid weight loss is resistance training (some form of weight lifting).
The reason is that only resistance training has the ability to add muscle to your body. Aerobic exercise won’t do it, and dieting certainly won’t either. Only regular weight lifting workouts will add the muscle you need to burn fat and keep it off forever.
One single pound of muscle burns about fifty calories more per day than a pound of fat. The more muscle you have the more calories you’ll burn around the clock even while you’re sleeping.
You don’t even need weights. The Total Gym or other types of Pilates fitness benches give great resistance training.
A key to succeeding with any goal is to share it with someone. This is true with exercising. You need to have someone to not only encourage you but to also challenge you. It’s too easy to take a day off. Then another and another. For rapid weight loss you can’t miss workouts or take it easy.
You can be a challenger and encourager for each other. Don’t take this point lightly.
To help with rapid weight loss you must be able to find a place that will provide a good workout for you. It’s not imperative that you go to a gym or health club. For some working out with equipment at home makes more sense. Either way find what works best for you.
If you don’t have the time on some days to get in a full workout at least do something! Every activity you do burns some calories and if you want rapid weight loss you can’t miss. Take the stairs when possible.
Finally, get started and don’t stop. It takes 30 days to develop a habit and then you’re on your way. You can’t experience rapid weight loss and keep it off just by diet alone. Consistent exercise and particularly a weight lifting program will preserve muscle and burn more fat.
5 Effective And Simple Exercises To Lose Weight
November 26, 2009 by secretslimmingtips · Leave a Comment
In addition to a proper diet, proper exercise is an extremely important element for anyone wanting to lose weight. In this article, you’re going to read about 5 effective, but simple exercises anyone can do to lose weight.
There are all kinds of ways to do it, considering all the various machines and routines, but we’re going to zero in on exercises that fall into the two main types of exercises- aerobic and anaerobic (strength training).
The primary role of aerobic exercise is to help your body burn fat calories during the exercise routine. Meanwhile, strength training’s contribution to weight loss is to burn a number of calories while you rest, which is known as increasing the speed of your resting metabolic rate (RMR).
Interestingly, the more muscular your body is, the more your RMR actually increases (i.e., burns more calories) because it takes more energy maintaining muscles than it does to maintain fat. So, with that in mind, here are 5 aerobic and strength training exercises that can easily be done almost anywhere, and done with consistency, will certainly assist you in losing weight.
Do each of these 5 exercises in sets, 2 to 3 sets, 10-20 of each per set. However, if you’re just starting a training program, consider beginning with fewer sets and fewer reps per set, and also possibly just 2-3 days/week, except the walking.
Squats
These will build your leg and buttock muscles, which are the largest muscles in the human body. Each day, or at least every other day, stand in front of mirror if possible, place your feet at shoulder/s width and squat down and up. As you begin to build strength, add 2 lb. or 5 lb. dumbbells to your routine, holding them in your hands and your work out. Be sure to loosen up a little first, and if you feel any pain in your knees, stop immediately.
Pushups
While doing pushups, you are supporting nearly 70% of your body weight, so these are a form of strength training. These will strengthen your arms and will increase your RMR.
Jumping Jacks
Perhaps you haven’t done any of these since elementary gym class, but this is an excellent aerobic exercise that affects the entire body. These can be noisy, so be considerate of neighbors if you live in any room above the first floor.
High Stepping
This is a great way to not only burn calories, but to also give your heart a good workout. If you have stairs at your place of residence, use them. You can also use stackable step mats (stack from 12 to 15 inches high <38cm>), or a step stool with a wide, solid base. This is also a good exercise for shaping your rear-end and legs.
Don’t overdo it at first. If you can only do one set of each of these four exercises initially, that’s fine.
Fast Walking
Once you’ve finished with the first 4 sets of exercises, finish with fast walking, which is better than regular walking in that it burns fat even quicker (a great aerobic exercise). After first stretching and loosening up, build to a fast speed and try to maintain it for some time. Once you get tired, rotate between a few minutes of fast and then slower walking. 30-60 minutes is ideal once you build to that ability.
Utilizing just these five effective and simple exercises to lose weight, you are combining exercises that build muscle (strength training) and burn fat (aerobic exercises). They may seem a bit old school, but they really work!
Weight Loss Exercise You Can Do To Help You Lose Weight
September 26, 2009 by secretslimmingtips · Leave a Comment
Find Your Exercise for Weight Loss
There are a number of exercises you can do to help you achieve your goal when you are trying to lose weight. The weight loss exercise you pick is up to you.
You have to remember though that you want to find an exercise that will not harm your body, but will instead help you lose the weight.
Here are some of the different exercises that anyone can do to lose weight. So you don’t cause harm to your body you can choose to do more than one of these exercises, but be smart about it and rotate what you do.
1. Walking
If you take a daily walk, you will be able to start losing weight easily. The more walking that you do, the better it will be for your weight loss; just remember to start out walking small distances and increase the distance over time.
2. Swimming
Because you can do different swimming exercises to help work different parts of your body this is a good exercise to do. Plus, this is an effective way for anyone to lose weight without hurting your body.
3. Biking
Ride your bike each night. Again, start out with a short distance and increase it over time. This will help you lose weight and will work out more than one muscle area at a time. Plus, this is an exercise that your whole family can enjoy together.
4. Weight lifting
For anyone that is going to do this for losing weight, it is a good idea to talk to a professional trainer before doing it. This will help you come up with the best weight lifting routine for you and will cut down on your chances of doing harm to your body.
5. Aerobics
This is a good way to lose weight. You can sign up with a beginner class and then advance as needed. It is a good idea to talk to an aerobics instructor so they know what your goals are.
These are just a few of the exercises that can be done to help anyone lose weight. Always keep in mind when choosing a weight loss exercise that you have to find the one that will be the most effective for you.
You are the one that knows your body and what your body can handle, so be smart about it and you will soon find the one exercise that will help the weight come off and stay off.
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