6 Simple Workouts For Weight Loss To Do At Home

6 Simple Workouts to Do at Home For Weight Loss

Not all of us can afford a gym membership or have time to go to the gym and exercise.  But exercise is important if you want to stay healthy.  Regular exercise can help prevent many types of diseases and health problems.  A busy life should not prevent anyone from exercising because there are many simple workouts to do at home.

One of the reasons why many people do not workout at home is because they think you need special equipment to exercise. Nothing could be further from the truth, as the following simple exercises will show you.

1. Walking

This is a very simple workout that anyone can do at home.  You don’t need any special gear to start walking for health.  Experts say that if you walk ten thousand steps a day, it will keep you physically fit.  If you have been leading a sedentary life lately, walking is the best way to start an exercise routine.  You can start by walking around your neighborhood for a few minutes every day.  Gradually increase the time as your fitness level improves.

2. Squats

An effective yet simple workout for toning the legs at home is squats.  Squats also help develop the muscles in your buttocks.  Start from a standing position with your feet approximately shoulder width apart.  Slowly bend your knees and go down to a point where your thighs are parallel to the ground.  Return to a standing position.  Repeat 10 times.

3.  Leg Lifts

Because of its name, many people mistakenly think that this exercise is for strengthening the muscles in the legs.  Leg lifts actually target the abdominal muscles and hips flexors.  The hips flexors are the muscles you use to lift and bring your thighs up to the chest.  Leg lifts are simple workouts to do at home and you do not need special exercise equipment to do them.

4. Crunches

This is by far one of the best exercises for developing the ab muscles.  Crunches can be difficult for beginners even if they are very simple workouts that you can do at home.  When doing crunches, use your abdominal muscles to lift your shoulders and chest up.  Remember to keep your ab muscles tight the whole time.  You may not be able to get your upper body all the way up when you’re just starting but you’ll see some benefits as long as you don’t give up.

5. Dancing

Who says exercise can’t be fun?  Dancing is a wonderful aerobic exercise.  It’s good for the heart and improves blood circulation.  Best of all, dancing can give your spirits a lift and make you feel great.

6. Light Weight Training

You don’t need to buy dumbbells or weights for strength training.  Just use canned goods, water jugs, or laundry detergent bottles to do simple strength-training workouts at home.  Presses, bicep curls, flyes and other exercises can help develop your upper body muscles.

These simple workouts are easy to do at home.  If you are serious about your health and physical fitness you should do them every day.  You don’t have to pay for a gym membership or buy expensive exercise equipment to have a good workout.

Use what you have at home and remember to have fun while exercising.

Weight Loss: Men Versus Women

If you’re a man trying to lose weight at the same time as your partner or your female friend, you may notice that you are getting in shape faster than your partner. Men that do not even try to follow a strict, healthy diet (but exercise regularly) will also lose weight faster than women that eat only healthy food and exercise more.womenexercising

If you are a woman the good news is that you aren’t doing something wrong just because you are losing weight at a much slower pace.

The following are reasons men may lose weight faster than women:

Men Have More Muscle

Men have a much higher percentage of lean muscle mass.

A study that was published in the Journal of Applied Physiology found that men have 33% more muscle mass in the lower body and 40% more in the upper body.

Men are genetically designed to have more muscle and less fat, which is primarily a result of the presence of testosterone in the body.

So, why is this significant? Well, when you have more muscle, you will burn more calories (even when you’re resting).

In order for women to increase their muscle mass, they need to start doing strength training at least two times a week.

Differences In Exercising

When women want to start losing weight, in most cases they start doing aerobic exercise – swimming, running, or brisk walking.

If you do mixed forms of exercise, like most men do, you’ll lose more weight (especially around the waist). So, to make sure you achieve weight loss faster, make sure to add resistance training to your aerobic workout routine.

Keeping A Positive Attitude

When most men become overweight, they simply make a decision to start exercising and paying attention to what they eat. On the other hand, women become much more obsessed over their weight gain. It destroys their self-worth, so they often get depressed and start eating more instead of hitting the gym.

The next time you see that the numbers on the scale have increased, be sure to keep a positive attitude about your weight gain. Implementing a program to decrease caloric intake and burn calories will help get you back to your weight loss goal.

Eating Habits

The main difference between women and men, when it comes to eating habits, is that women tend to be emotional eaters. Women are more likely to eat junk food out of frustration or boredom.

So, instead of eating away your problems, try going for a run the next time you’re feeling sad or stressed out. It will provide you with a much healthier way to feel better.

Tolerance For Exercising

A study that was published in the Official Journal of the American College of Sports medicine notes that men and women experience a different response to exercise by the pulmonary system. In fact, women have a reduced lung capacity, which definitely has an effect on their ventilation, airway responsiveness, and respiratory muscle work during exercise. Because of the difference in the pulmonary systems reponse to exercise women may find doing vigorous exercise more difficult than men.

Conclusion

Even though men tend to lose weight quicker than women, this fact is not something that you need to obsess over. Just because it may take you more time to experience the same weight loss as men doesn’t mean that it is impossible to reach your goals.
The best thing that you can do is start comparing yourself to others (no matter if they’re male or female), and start focusing on your own goals.

5 Foods That Help With Weight Loss

5 Foods That Help With Weight Loss

Choosing the right foods will help you lose weight faster and then keep it off. These foods help in a variety of ways to ensure that you will be able to lose weight. When put together along with an overall healthy diet, then these five foods will aid in weight loss.

Here are 5 must-have foods to aid weight loss:

1. Leafy Greens

There are a number of plants that fall under this category that all work the same way to help you lose weight. The best are spinach, kale, swiss chard, and collards. The first way they help you lose weight is by providing you with a number of vitamins, minerals, and antioxidants. These work together to make sure your body is working the way it should.

The other way that these help you lose weight is because they are high in fiber. Fiber keeps your digestive system working the way it’s supposed to which helps you lose weight. It also makes you feel full for longer, which keeps you from eating too many snacks in between meals and can prevent you from eating too much as your next meal.

2. Whole Eggs

Contrary to what was believed for a while, the yolks of eggs are beneficial to people that want to lose weight. Recent studies have proven that whole eggs don’t increase cholesterol or increase your risk of heart attack. In fact, eating eggs will help you lose weight and are a vital part of low-carb diets since they are low in carbs but high in healthy fats and protein.

3. Cruciferous Vegetables

This family of vegetables include cabbage, broccoli, brussels sprouts, and cauliflower. Like leafy greens, they are high in fiber but low in carbs. They also contain surprisingly high amounts of protein compared to other vegetables, making them an excellent choice for people who want to lose weight. Additionally, they have a number of vitamins, minerals, and antioxidants.

4. Salmon

Salmon, along with other oily fish like trout, mackerel, herring, and sardines are excellent for losing weight. The first way they can help you lose weight is by providing you with a good amount of healthy fat. These will help keep you feeling full for longer, and also do a lot for different processes in your body, especially your brain.

Another way that salmon and other fatty fishes can help you lose weight is the amount of iodine they contain. Many people don’t get enough iodine from their diets which can lead to low thyroid function. Because the thyroid controls metabolism, it’s important to keep it running the way it’s supposed to if you’re going to lose weight.

5. Chicken

Along with other white and lean meats, chicken can help you lose weight. This is because of the amount of protein it contains. Protein is a vital part of weight loss because of how much a high-protein diet can contribute to weight loss. In fact, studies have shown that by getting between 25 and 30 percent of your calories from protein, you can lose up to a pound a week just by reducing cravings.

Why Starving Yourself Doesn’t Work for Weight Loss

The road to significant and prolonged weight loss is simple: create a calorie deficit by consuming far less calories than your body burns. The greater the calorie deficit, the more significant the drop in weight will be.

It would therefore make sense that if you significantly or completely cut off your calorie consumption, you will be able to enjoy accelerated weight loss, right? Well, not exactly. If weight loss were that simple, then we would all be model-thin. The truth is that starving yourself does not deliver the kind of results you would expect.

The real results of starving the body are as follows:

High Loss in Muscle Mass

Regardless of your diet, your body has grown accustomed to expecting a certain amount of food daily. So, if you refrain from eating, your body perceives that as a period of famine and therefore kicks into survival mode whereby it starts making efforts to conserve fuel while still providing enough energy to keep you alive and functioning for as long as possible without food.

Weirdly enough, the very first step your body takes is to start burning muscle cells and keeping any stored fat safely tucked away to use as the very last resort. The protein released from the burnt muscle cells is then converted to energy, which the body uses to carry out life sustaining functions such as breathing, pumping of blood, cellular repair, and so on. That same energy will also be used to enable the performance of whatever physical activity you engage in while starving yourself.

Since 70% of muscle is water, you’ll also get to lose some weight as every destroyed muscle cell results in the release of water, which will be eventually excreted from the body. That is the weight loss that people on a very low calorie diet experience during the first few days of inadequate eating or starvation.

Decreased Metabolic Rate

Another of the body’s reaction to starvation is to slow down the metabolic rate in a bid to conserve as much energy as possible. How far the metabolic rate drops will depend on several things including a person’s genetics, the duration of the starvation period, and just how severe the starvation is.

The loss of muscle in itself also causes the metabolic rate to drop. This is because muscle is a metabolically active tissue. Therefore, the less the muscle percentage in your body, the slower your metabolism will be.

For someone looking to lose weight, a slow metabolism is the very last thing you would want. A slow metabolism results in the body burning very few calories. So, even if you manage to lose weight it will be at a painfully slow rate.

Reduced Energy

The energy we use to perform everyday activities such as walking, showering, and even something as simple as scratching your forehead comes from the energy produced after the body burns the calories ingested during eating. For someone who is fasting or starving, very few calories go into the body and even fewer are burnt. Therefore, energy levels naturally drop making it difficult to perform normal activities.

As you can see, starvation is not a good idea when you are looking to lose weight. You not only lose the wrong kind of weight and feel miserable the entire time, but you also gain back all lost weight if not more after resuming your normal eating habits. And, if the starvation period goes on for a long time, it could lead to dangerous effects. It’s therefore advisable to avoid the temptation of starving yourself and instead create a healthy calorie deficit by combining smart dieting with a rigorous workout plan. Doing so is not only safer than starving yourself, but it’s also the most effective route to permanent weight loss.

How Much Do You Need To Exercise To Lose Weight

How Much Do You Need To Exercise To Lose Weight

We generally pursue an exercise program for the health benefits or should be.

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     How Much Exercise                    To Lose Weight

In fact your primary objective should be to achieve better health with exercise.

If you are engaged in appropriate exercise for the health of it, then you should also experience weight loss, improved energy, feel less stressed and improvement in important numbers like your blood pressure and cholesterol level.

If you have decided to start an exercise program, most likely a trip to the doctor for your yearly physical revealed risk factors for heart disease, poor stress management, lack of energy, and that you are overweight. Being overweight can lead to multiple long term complications including heart disease, diabetes, cancer, joint pain and arthritis just to name a few.

If you are not already exercising, you doctor most likely recommended you get started on an exercise program to help you live a longer healthier life.

The current exercise recommendations for getting and staying healthy are to exercise for at least 20 minutes, three times per week.

If your goal is to lose weight then you may need to add more time and intensity to your exercise program.

When discussing weight loss, diet and exercise play a role in your ability to successfully lose weight.

If you are currently maintaining the same weight on a day to day basis, then the diet you are consuming contains the calories your body needs to maintain that weight taking into account your current activity level.

The amount of physical activity you need to lose weight will vary from one person to the next.

The first step will be determining how active you currently are to establish a baseline activity level. Then you will be able to determine how much additional physical activity is needed to start seeing progress.

Do you run around after small children all day?  Do you have an active job that involves a lot of walking or heavy lifting?

Attentiveness to your current activity level will give you an idea of how much additional activity may be needed to start losing weight.

If your daily routine is very active you may not need to add a significant amount of exercise to your current routine to start experiencing weight loss, because your body is already burning significant calories each day.

If your daily routine involves a lot of sitting or standing in one place, you may not be burning enough calories to lose any significant weight.

Ideally, most people will want to both reduce their caloric intake and increase their physical activity, so that they are eating less and moving more.

It is generally excepted that burning 500 calories per day or decreasing your caloric intake 500 calories per day will result in an approximate one pound weight loss per week. Again this is based upon your current baseline activity level and dietary caloric intake.

If you are busy chasing children around a good part of the day and your  research revealed that chasing kids around  burns 500 calories per day, you will need to add activity that burns additional calories if you are going to experience weight loss assuming no changes in your diet.

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How Much Exercise To Lose Weight

As a general guideline, aim for 30 minutes of cardio exercise 5 times per week.  Adding some resistance training will help tone your muscles by building lean muscle and give your metabolism a boost that continues even when you are not working out. Combining cardio and resistance training  with a healthy, low-calorie diet should be enough to result in a one or two pound weight loss per week.

The 500 calorie rule will give you a baseline to work from in achieving weight loss. If you find that you are losing weight more slowly than that, you may need to tweak your workout time, or further reduce your caloric intake.

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   Best Weight Loss                 Exercise

Keeping it simple by performing 2.5 -3 hours of cardio exercise and 1.5-2 hours of resistance training , combined with moderate caloric intake should get you started achieving a steady, healthy weight loss.

Remember, your first objective should be to achieve better health with exercise.

 

 

 

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