Exercise Program For Weight Loss
Revs Up Your Body's Metabolic Rate
The "Cult" Exercise Program for Weight Loss That Works
Looking for that one exercise program that does the jobs of hiking up your metabolism, burning off your excess calories and losing your unwanted weight?
If you're, then one little "fact" here:
You could do all the best exercises for weight loss you want -
but if you don't combine them with a sensible healthy weight loss diet, you're going to face loads of frustration in battling your weight!
Been there. Done that.
I mean, just banking on weight loss exercises, exercise and exercise........
Goodness, my weight just won't budge much -
Why is it so?
Well, gist of the matter is-
To lose weight healthily, you need to reduce the number of calories you take in and at the same time you need to increase the number of calories you burn .
Doing one without the other gives you only half a healthy body and half a healthy weight loss.
(P/S: To a certain extent, roughly know how to count calories helps too).
In short, you would want to choose the best exercise program for weight loss to pounce on and eat a healthy diet that'll put your energy intake from food to be less than your energy output from food, to bring out the best result.
Not so nice, eh? And not so easy either to stick to a healthy diet, especially one that's related to weight loss....
Hey, but I'm not saying that you need to go on a strict "diet" or not eating at all!
No, no, no,.....
Rather, you need to watch your intake of food and try to be discerning by eating foods that'll provide nutrients, vitamins and minerals for your health.
The added bonus to this is that once you begin watching what you eat and concentrating on foods that're good and beneficial , you'll begin to lose the excess body fat, thus creating a leaner layer of muscle.
Better still, get to know what foods can boost your metabolism ...... and how to increase your metabolism .....
The Combo of Exercise and Healthy Diet is a Must
Put together all the above, ahem.....you make weight loss like a "chicken feed" thing.......
So, have you settled on this one important fact yet?
That is, to lose weight, you need to combine these 2 at one go:
- The best exercise program for weight loss
- A sensible, healthy, nutritious weight loss diet
If you've, let's move on.....
The next thing you want to tackle - choose the best exercise program for weight loss to commit to....
I was talking about vitamins just now. Do you know that sometimes due to ignorance and "know it all" attitude, we could have missed out a lot on vital vitamin information?
That if we know or been properly informed, it'll greatly enhance our body's health and well-being?
Get a Good Grip on what is Body Fat
Before we get into the thick of things to consider which exercise program for weight loss is the best, I think it's important to differentiate the following terms:
- Essential Body Fat - Fat that is necessary to maintain your life and to reproduce. We ladies need 8-12% of our body weight to be in essential body fat against men's 3-6%.
Essential body fat is found in your heart, liver, lungs, bone marrow, kidneys, spleen, brain and cell membranes.
- Excess Body Fat - Fat that is found in your tissue between muscle and skin, which is basically fat that has been stored.
We need some excess body fat to protect our bones and organs, to insulate our body from cold and heat and to maintain good core body temperature.
Average stored body fat is 15-25% of total body weight for us ladies as opposes to men's 12-15%. Problem crops up when the figure rises above 30% for us ladies.
So you see, fat isn't all bad. Don't attack fat, instead battle the bulge - the excess fat in your body.
You also need to know that muscle is heavier than fat but has less bulk than the same weight in fat.
For a healthy you, you would need to maintain a proper balance between muscle mass and body fat.
This can be done through a combination of having the best exercise program for weight loss plus a weight loss diet.
This combination, which I talk about in the beginning, aims at fighting off your excess body fat, not your essential body fat in your body.
It'll help you to develop the amount of lean muscle tissue which burns calories, hence the main factor in controlling your weight.
Here, I also want to bring in the subject of obesity to help you understand it in relation to your health.....
The Best Exercise Program for Weight Loss
What exercise program for weight loss is considered the "best" and why is it specifically related to weight loss?
These are my "cult" routines - I regard them as the 3 best exercise programs for weight loss.
And they're related to weight loss because they're the exercises that rev up your body's metabolic rate, helping you to burn off your excess calories, reduce your body fat and increase your lean muscle mass, thus enabling you to achieve weight loss.
Yes. The best exercise program for weight loss. Reason?
Regular cardio exercise done at least 30 minutes per session 3-4 times a week helps you to crank up metabolic rate to higher levels, causing you that much easier to burn off the excess fat and calories, hence helping you reduce your body fat while at the same time improve your cardiovascular endurance.
Hey, look, 3-in-1 type of goodies, huh?
Choose cardio exercises that're fun, that you love and have interest to do.
Because you're more likely to do them if you like what you're doing.
Try these fun cardios and you'll know 1 or 2 of them will be your best exercise for weight loss:
You've heard that if you want to lose weight, you should exercise at a lower intensity since at this level of intensity, fat appears to contribute more to the metabolic burn-up.
However, Gatorade Sports Science Institute points out that though low intensity, steady state cardio exercise uses a greater percentage of fat than high intensity exercise, the fat calories are being burned at a relatively slow rate (4 to 5 calories per minute).
By comparison, high intensity cardio exercise though uses a smaller percentage of fat but this smaller percentage is being burned at a much higher rate (10 to 13 calories per minute).
Thus, the total amount of fat burned is greater during high intensity level compared to a similar duration of low to moderate intensity level.
The bottom line?
As long as you're on an exercises program for weight loss, the cardio exercise you do and the healthy diet you eat should create a caloric deficit of 500 calories per day.
For instance, to lose a pound of your weight in a week, you would have to burn off 3,500 calories.
(P/S: 1 lb of fat = 3,500 calories)
I never miss my cardio exercise because it's the best exercise program for weight loss that does the great 3-in-1 fat-burning, muscle building and cardio fitness for me!
One of the best exercise programs for weight loss is toning exercise. And I love it.
This is because the high intensity toning exercise helps me to develop lean muscles and trims off my fat!!
Don't believe me?
Try following the toning exercises featured in this site for a few weeks.
You'll begin to feel that you've lost weight because you can fit into clothes you couldn't before, your legs, arms, butts, hips and tummy feel tighter, slimmer and toned and you actually see a leaner and shapelier you in the mirror.
But when you get on the scale, you would be surprised to find that your weight has not changed much!
How can this be?
This is because muscle weighs more than fat, so while you're doing toning exercise, you're actually packing lean muscles into your body but your weight doesn't change much.
And toning exercise that uses a weight (e.g. dumbbells) is considered sufficient to stimulate muscle growth and this muscle gain is an important contributor to your ongoing fat loss.
For each lb of muscle you pack into your body, you speed up your resting metabolism by 50 calories, so you burn more calories even when you're not exercising.
Just imagine. Add 1 lb of muscle and you'll burn an extra of 350 calories per week without any additional effort!
This makes it easier for you to lose unwanted body fat in the future and ward off excess weight permanently!
So make toning exercise your best exercise program for weight loss?
Strength training helps me grow strong muscles and strong muscles are one of the best defenses against aging.
Also, muscle burns 3 times more calories than fat does, so the more muscle I've, the higher my metabolic rate and the more calories I'll burn, to help me lose weight.
You should have this exercise program for weight loss in your regular exercise routine - it helps indeed to boost your lean muscle growth and muscle strength.
Do all the 3 Exercises
By now, you must have realized that exercise program for weight loss is not one that is difficult for you to do.
You've been introduced to the best 3.
Incorporate these 3 exercise programs for weight loss into your exercise routine and you're on your way to achieve weight loss.
But, don't forget the effective combination......
Remember what I say in the beginning?
That a combination of exercise program for weight loss and healthy diet is the main key to losing weight?
You do one without the other, you'll tend to face frustration in your effort to lose weight.
So, combine the 2 and you'll see good results.
Shhhh.....If you've tried to lose weight the normal way but no luck, have you considered the unconventional way?
Purely for your information, see what would happen if you go on a "diet" and don't exercise .......
You know, I could use really insightful and startling weight loss facts to soar up my weight loss results. You could too.
Drop by and visit Herbal Nutrition Solutions .
You'll gain lots from the insightful tips about weight loss.
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