Archive for October, 2016

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.

 

 

 

Is Weight Loss Possible In One Week

Is Weight Loss Possible In One Week

If you are looking for quick weight loss, you definitely can lose weight in just 1 week. That’s the good news is, there it is. However, as with all things in life, you get what you pay for. There are reasons why short-term weight loss doesn’t work for the long-term.

Cut The Calories and You Drop the Weight, Right?

When you take in more calories than you burn, you can gain weight. The opposite is also true. One pound of body weight is approximately equal to 3,500 calories (cal), So if you cut 17,500 cal out of your diet in one week, you can lose 5 pounds. This is great news, right?

Not exactly.

Starvation diets don’t work long-term for a reason. After a few days of starving yourself into weight loss, your brain senses that food is scarce. It starts hoarding fat, and you can actually begin to gain weight even though you are eating less.

Also, assuming you are on a 2,000 to 2,500 cal daily diet (normal for most people), to lose 5 pounds simply by restricting calories alone would mean not taking in a single calorie over 7 days!

How about Exercise for 1 Week Weight Loss?

Aside from limiting calories, burning calories through exercise and physical activity is another way to lose body weight. Everyone is uniquely different, so you will burn more or less calories than someone else while engaged in the same activity. On average though, you can expect to burn about the following number of calories when participating in the following exercises for 1 hour:

• Cycling – 250 to 350 cal
• Weightlifting – 200 to 400 cal
• Circuit training – 550 to 650 cal
• Stretching, hatha yoga – 275 to 325 cal
• Running – 550 to 750 cal
• Boxing – 650 to 725 cal
• Walking – 250 – 350 cal

All of this exercise will help, but many people fail when they find their appetite increases after exercise. So make sure you are mindful of how much you eat. It is a good idea to eat some carbs and extra protein after exercise, but it’s not a license to eat an extra pizza for dinner!

Don’t Forget Muscle Weight Addition

As you exercise, you will burn fat and build muscle. Muscle weighs a lot more than fat. At the end of 1 week, you may weigh yourself and find that you have lost no weight at all. You may actually gain weight. However, the exercise means you have been trading heavier, healthy muscle for unhealthy, lighter fat, which is always smart.

The Takeaway

It is possible to lose weight in 1 week. The best way is through a combination of smart eating, exercising, not starving yourself, keeping hydrated and getting plenty of rest. These are lifestyle changes that will help you lose a small amount of weight in the short term, help you reach your larger goals in the long term, and keep the weight off.