What Are The Best Exercises For Weight Loss

Many people struggle with their weight; diets can cause some loss, but that weight will often be gained straight back once normal eating patterns are resumed. Exercise is the most reliable way of losing weight and keeping it off; but it can be difficult to decide what are the best exercises for weight loss.

Anyone planning to embark on an exercise regime should consider their fitness levels and age. There is no benefit to taking on a plan of exercise which is beyond the abilities of the exerciser. If exercise has not been done for many years, for example a sedentary office job with a car-ride to and from work, then the most commonly used exercises for weight loss may not be suitable.

It is also necessary to consider what is the intention of taking exercise; is it merely to lose a few pounds, or does the person also want to boost their general health, reduce heart problems, or diminish the risk of vascular problems and diabetes? A cardio fitness regime can combine the best exercises for weight loss with improvement in fitness and cardiovascular systems.

Walking is one of the best exercises for weight loss for sedentary people; begin with a daily walk of about 30 minutes, and then build up to a 45 minute daily walk. Improvements in health and fitness should become clear after only a few weeks; and walking is a relatively risk-free activity.

Once walking has begun improving the health, it is time to consider adding to the range of exercises. Regular fitness regimes should contain a combination of both aerobic or cardio work outs, the best exercises for weight loss, and strength training, which builds muscles and encourages the metabolism.

A good aerobic exercise for weight loss is running: a regular program of running burns more calories than other kinds of aerobic exercise; it produces endorphins which improve feelings of well-being and help reduce stress, and can boost general health, lowering risks of diabetes, heart disease, and high cholesterol.

When struggling to lose weight, many people concentrate upon aerobic exercise and ignore the benefits of a strength-training program. This is a mistake, as even a light amount of resistance training, done regularly, an improve the resting metabolic rate, a rise in metabolism which encourages greater burning of calories even when sitting down.

Cardio alone can build this metabolic rate up, and it lasts for about three hours after the exercise; but with strength training, this resting metabolic rate can stay higher for between 10 and 15 hours. In addition, strength and resistance training create more muscles, muscle is the most metabolically active of all the bodyís systems, so the more muscle you have, the more rapidly you burn calories.

A combination of running and weight training are the best exercises for losing weight and keeping it off; begin with a low-impact walking regime if necessary, and remember to build muscle each week in order to benefit from a rise in resting metabolic rate. Aerobic and resistance training together help the body burn more calories and fat.

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photo: Christopher Campbell

Weight Training For Fat Loss – How To Burn Calories Quickly

There are many methods of weight training for fat loss. By adding weight training to your exercise program, you can increase the fat loss you achieve. Weight training helps you to burn calories, boosts your metabolism, and helps your body burn fat more efficiently throughout the day. Weight training can be a great way to step up your workout, build muscle, and increase fat loss.

Weight training burns calories as you exercise. The physical exertion and strain on your muscles is a great way to burn calories that would otherwise be stored as fat. Excess calories can be burned quickly and efficiently as you lift weights, leading to increased fitness, strength, and loss of excess body fat.

Weight training for fat loss boosts your metabolism, as well. Muscle is more efficient than fat. Adding muscle to your body increases the amount of calories you burn while resting – your resting metabolic rate is raised. Adding muscle through weight training is a great way to ensure that you burn more fat, even while you´re sleeping or watching TV. It doesn’t get much better than that!

Weight training continues to burn fat after your workout is over. For several hours, even an entire day, after your workout, your body is breaking down and rebuilding muscle. This takes energy to do, and increases your metabolism. Building muscle mass leads to more efficient energy use, and a higher metabolism in general. Adding muscle helps you to burn excess calories more efficiently throughout your day. If you truly wan to burn fat while you rest, then weight training is for you.

Multiple repetitions of weight lifting exercises can tone and strengthen your muscles. Your body will be stronger, and you’ll burn calories efficiently. Your posture, self esteem, and body image will improve as you continue to lift weights. Weight training for fat loss is a great way to mix up your workout, while improving your body image. The exercises are relatively simple to learn, and can be added to your daily routine with little effort.

Weight training is a great method to burn fat. Add weight lifting to your exercise program today, and enjoy the many benefits. Weight training burns calories as you exercise, and boosts your metabolism for continued efficiency. Weight training even burns fat after you’re finished working out! Add some weight training to your exercise routine today – you will be amazed at the results!

This article is not medical advice nor should it be interpreted or substituted as medical advice. This article is for informational purposes only. Prior to making changes to your physical exercise routine and your diet, you should always consult your personal physician. Better safe than sorry.

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photo: Hàn Vi Phạm Thị

Tips For Designing A High Calorie Diet To Build Muscle

Adding weight that is all or mostly muscle can be a tricky thing if you aren’t too sure how to approach it. We’ll just assume that most people know that to add weight to your frame you are going to need to consume more calories and to lose weight you need to consume less calories, but the process of adding muscle weight is just a tiny bit more complex than that simple equation.

When people are trying to drop pounds, they often look to eliminate empty calorie foods that are high in fats like desserts, cookies, whole milk, fried foods, etc., so a simple assumption would be to gain weight by adding these things to your diet. Well you could gain all of the weight that you wanted by wolfing down bags of cookies and buckets of fried chicken, but it’s not going to be the type of weight gain that you are looking for.

It isn’t really as difficult as it sounds, but too many people stop listening after they hear “eat more food,” and end up eating too much of the wrong things.

So what do you do when you are attempting to pile on muscle mass?

If you’ve been on the standard diet consisting of three meals, it’s time to start stepping up your numbers. You want to consume anywhere from four to six moderately sized meals a day. Don’t get too excited, I’m not suggesting that you sit down to six steak dinners a day, there are some very simple ways to get the extra calories and protein that you’ll need to help your muscles grow.

Restructure your three normal meals so that each one contains a good lean source of protein if it hadn’t already and your breakfast could be built around eggs, lunch could be chicken breast and dinner could focus on fish and that will most likely add some of the necessary protein without having to do any extra work at all. For the three additional meals you can keep it super simple: a meal could consist of cottage cheese and some fruit, your favorite yogurt and a couple handfuls of trail mix or if you could even have a couple peanut butter sandwiches.

Protein drinks and meal replacement shakes are also excellent ways to tack on extra high quality calories. Many people don’t like to eat right before bed because it can disrupt their sleep pattern, which can also affect the rate of recovery and a great way to combat this is by drinking a protein shake shortly before you turn in. The shake shouldn’t overload your stomach or make you feel like you’ve just eaten a full meal before laying down, but it will provide just as many calories and, chances are, even more protein than a small meal. There are even some people that drink a shake before bed, then set their alarm clocks for about half way through the night to get up and have another shake before going back to sleep.

And just because you’ve upped your meal anti to five or six a day, that doesn’t mean that you should necessarily cut out the snacks. A glass of milk and a handful of mixed nuts will add even more protein, vitamins and essential fats as will carrot or celery sticks with peanut butter or a few hard boiled eggs.

The simple fact is, no matter what your body type, even if you see yourself as a so called “hard gainer”. If you approach your training intelligently, always using proper form and high intensity; allow your body plenty of time for recovery, and increase your calorie intake with good lean sources of protein while maintaining a well balanced diet, your muscles will grow.

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photo: Olenka Kotyk

Low Carb Diet Plan When More Is Better

When most people want to lose weight the first thing they usually do is start a diet. And a diet to most people means “stop eating”.

Wrong!

A healthy diet should consist of eating less of the foods that contain calories from simple carbohydrates (sugar and processed flour) and more whole grains, fresh fruits and vegetables and good sources of protein. This is the basis of a good low carb diet plan.

As a matter of fact, a good diet should have you eating more instead of less! Not more food, but more often.

The body’s a wonderful mechanism. It’s geared towards one important goal. Survival. When your body feels threatened by the lack of food it automatically assumes that you’re starving.

To combat this condition the body will start breaking down muscle to use as energy and saves its fat stores for the last ditch effort to save itself from what it thinks is immanent death.

This is bad on two fronts.

First, by using muscle tissue for energy you’re losing precious lean mass which is metabolically active. This means that you need energy to support muscle which helps to keep your metabolism running at a higher pace. Higher metabolism means more calories burned even in a resting state.

Fat, on the other hand, doesn’t need any energy to support it. It’s simply “dead” weight.

Secondly, the body will start storing more fat because it’s preparing itself for the worst. Your survival is your body’s most important concern so it’ll do whatever it can to stay alive.

So what can you do if you want to eat less without starving yourself and sending your body into this defense mode?

Eat smaller meals more often throughout the day.

This works on two levels.

By eating more often you won’t get hungry as quickly and your metabolism will stay raised because you’ll be digesting food more often. Digesting food uses calories just like any other physical activity.

So here’s the plan. Eat four or five meals a day. Not what most would consider a meal (main course with two sides and dessert!), but a small portion of protein along with some fresh fruits and veggies.

This can be accomplished with a little planning and preparing in your spare time.

Cook your weeks worth of meals – skinless chicken’s an excellent source of protein and can usually be purchased in a big pack or value pack from your local grocery store – and refrigerate it in separate packages, one for each meal.

Egg whites are a very good source of protein too. By mixing three or four whites with one yolk and tossing it into the microwave for approximately 90 seconds, whipping it and tossing it back in for another 60 seconds, you can have some nice fluffy scrambled eggs practically anywhere. Without all the cholesterol!

Buy your produce and clean it, separating it too into meal size portions. All this can be done in a few hours on the weekend.

Buying some disposable storage containers can help keep things convenient and organized.

Try to eat every three hours or so to keep your metabolism and energy up. This will help you stay away from those snacking binges too.

Also, drink lots of water. Water will help to cleanse your body and make you feel full.

So you see, with a little planning and by adhering to a low carb diet plan sometimes eating more can be better!

ththup3ytn6xslwf43vy_img_8003photo: Monstruo Estudio