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.


     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.


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.


   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.




Take Back Your LIfe


Take Back Your Life

Regaining Control: Simple Steps for Taking Back Your Life Through Weight and Diet Management



Deciding to get more fit and lose weight is not an easy road if it has not been a part of your daily routine.

The choice to become healthy is not usually a casual decision for most of us. There is frequently a trigger that wakes us up and tells us it is time to get up and start paying attention to our health.

For most of us weight loss doesn’t come from some idle thought passing by one afternoon, it comes from a wake-up call. It comes from bursting a seem or not being able to squeeze into your favorite clothes, it comes from feeling winded just going up the stairs… for some it even comes from a scary hospital visit.

People talking about weight loss talk about all kinds of tips and strategies for losing weight, but you don’t always hear about those scary first days or weeks where you feel like your life is out of your hands because you’ve let yourself slide out of your own reach.

Don’t let yourself slip away, take back control of your life with proper diet management.

The F Word Isn’t Easy To Hear

Especially if it’s something that you think about often. For people who are overweight it’s actually usually really prevalent that their weight is on their mind, usually because their lack of fitness and physical strength and stamina tends to get in the way of day to day life.

Being sore or tired just from everyday activities and simply being unable to perform certain tasks is a huge problem among people who suffer from weight issues and it’s not just a physical burden it takes a mental toll as well.

Depending on how long you’ve let your motivation slide it can even feel like there’s nothing left to do, that you’re “too far gone” to have any effect.

Well, the first step to actually becoming healthier is recognizing that you may have lost control up to this point, but you’re no longer going to let that happen.

Getting Back On Track

Your first steps toward weight loss and health management are incredibly important, but nothing is more important than actually taking them.

You can talk all day about how nice it will be to lose weight or how much you need to exercise but if you don’t actually plan to take the time out of your day to do these things then they’re not going to get done.

The very first thing that you need to do is tell yourself that things have gone too far, make that promise to yourself that today is the last day that you let things happen outside your control.

But How?

Well, once you’ve decided to start down the healthier path then there’s some things that you need to sort out, mainly what part or parts of your lifestyle are doing harm to your health.

This usually comes from any combination of diet and exercise and the higher your weight the higher your likelihood of both.

Look at your life the same way you might look at a normally well-oiled machine with faulty parts, you identify which parts aren’t working and you replace them with ones that do.


When it comes to watching your diet then there are a few different red flags that you should be watching out for. A good diet comes down mostly to:

Making healthy food choices

Proper portioning and control

Balancing “healthy” and “full”

Gradual meal changes

While the core of any diet is making sure that you’re putting the right kinds of balanced foods into your body it’s just as important that you’re eating the right amounts of said foods. You’re also going to want to start gauging the difference between eating until you’re full and eating until you’re stuffed, something a lot of people have a hard time telling the difference between.

When you eat you should really be thinking about whether or not you’re eating because you’re actually hungry or if you’re just eating because the food tastes good. There’s nothing wrong with enjoying delicious food, but if you’re trying to safely manage your weight then you need to have a definite line drawn.

Last but not least you need to make these changes gradual so you can learn to live with them.

Throwing out all the “unhealthy” food in your pantry and refrigerator and replacing it with carrot sticks and broccoli may seem like the stereotypically “health food diet” thing to do, but that can end up doing more harm than good.

If you change too many things about your diet then the stress could end up leading you astray and even to give up altogether.

Rather than a complete overhaul you should think about changing one or two things at a time in your diet, like removing sugary soda from the house or cutting out chips, then moving on to something else once that’s working out for you.

Treat your diet like a baby taking its first steps, it has to learn to walk before it can run along with you.


Depending on how overweight you are when you begin your diet exercise can mean a lot of different things for you. When you’re just trying to lose a few pounds then it can usually just mean getting out and riding your bike or going for a jog every once in a while to burn some extra calories. However that’s not always an option when stressed joints or a strained back are at risk.

This doesn’t even necessarily mean you’re excessively overweight, just going from a sedentary lifestyle to exercising frequently can cause undue strain and injury.

When you’re trying to figure out what works for you, try taking this approach:

Look at what you can and can’t do.

This is an important first step for anyone getting into exercise, take a look at your current level of fitness and compare it side by side with your desired level of fitness then determine the difference between them. Work on the things that you’re comfortably capable of doing for exercise and don’t even think about more strenuous exercise until your body adapts.

Gradually increase your level of effort.

This is important to avoid something you may have heard of called plateauing. This is when a person’s body becomes used to the exertion of exercise and stops becoming effective. It’s nice to have become comfortable with a particular level of activity, but you won’t lose weight if you’re not pushing yourself to burn more calories.

Balance your exercise with your diet.

When you’re already changing your diet you need to watch out for pushing yourself too harshly. If you go from an unhealthy diet and little exercise to a more strict meal plan and consistent exercise your body could end up under excessive undue strain.

Don’t push yourself too hard just because you want to see results, going slowly and steadily and allowing yourself to get used to these changes is crucial to your diet’s success.

Be consistent.

Of course you’re going to be eating every day so sticking to your diet is all about making sure you have access to healthier foods. Getting exercise is an active part of losing weight so you have to consistently make it a part of your day whether you want to or not. Exercise isn’t likely going to just happen to you, you need to be the one to make it happen.

It’s important to identify what exercises you’re comfortable with and start working from there. If all you’re okay with at first is light, low impact exercises like walking then start there. After a while you’ll notice that you don’t feel quite so tired or winded from your regular routine, feel free to expand from there or pick up the pace. Always adjust your diet and exercise to your physical capabilities to keep from plateauing and continue to see results.

Now What?

This is probably one of the most difficult parts of weight loss for people new to dieting. You may have started your journey with your life feeling out of control, but now you’ve got a tighter handle on the reigns. Keep careful notes of your dietary changes and your exercise, it can help to keep track of how you’re progressing and focused on your goal when you have all of your information readily at hand.

Try drawing up a meal plan or exercise table for the next week or even month if you’re comfortable.

Once you’ve started losing weight the most important part is being consistent in your efforts and sticking with it.

A large part of being able to do this is going to come from your own willpower and your drive to reach your goal, don’t let yourself give up on you!

Once you have the short-term managed then start looking at more long-term goals for both fitness and diet as you see fit. You may even want to put together a timetable to track your progress and see how you match up when you get closer to the end of your calendar.

Stick To It

The crucial point to having diet and weight loss success is your motivation to stick to it.

Slip-ups or falling off your diet is likely when you are just getting started with a new diet and exercise plan.

It is to be expected that you are going to experience some stress about changing your diet, starting an exercise program in addition to the stress you already have from being overweight.

Having slip-ups can actually be a motivator to get back on track with your diet and exercise routine. It is okay to be human and make mistakes.

The former governor of California once mentioned that when training for the Mr. Olympia there were days that he did not feel like working out. Some days you just have to suck it up go for it and there will be days you need to just take a day off because your just not into it.

However, the next day he would come back with a vengeance .

When dealing with his diet he at times wanted to eat that piece of cake, so he did. He might also crave another piece of cake, but he resisted because he knew it was not hunger just his brain craving something sweet.

It is not the end of the world to fall off your diet or miss a workout as long as it is not happening on a daily basis.

The success of your diet is determined by how willing you are to stick with it even if that means feeling like you’re starting over.

As stated above, rewarding yourself with something tasty, even if a little unhealthy, can help keep your willpower in check.

Keeping a journal of your workouts and daily diet plan can be helpful in understanding why you are not making the progress you expect. Reviewing  your journal will help you determine what you need to tweak to overcome that plateau, so that you can start getting more fit and losing weight again.

Denying yourself can make it more difficult to stick with any plan to get healthier.

You Can Do It

Starting a new diet and exercise plan can make you feel like your world has turned upside down, but you can do it.

After a period of time you will be able to exercise then sit down to a healthy meal and feel you are in complete control, because you are able to see and feel the benefits of all your effort.


Walking the Weight Off

Walking the weight off.

Why not start walking your weight off?

The utmost battle for any working mother is the obstruction of having time in their day to exercise. For stay-at-home mom it can be even extra tricky because children will regularly go along with the adventure which means a plethora of distraction

One of the most effective forms of exercise is walking which is also an easy exercise program to start with because you are able to set your own goals and limitations as you get on with your new fitness exploit. People might try to persuade you to join your local gym, walking for exercise allows you the capability and flexibility to exercise anywhere and anytime you want.

Even though an open schedule is good, when you are starting out it is important to schedule your walks. Pick out a set schedule for 3 weeks and write it on your calendar and plan everything else around your walking schedule. The reason is you will find it easy to break exercise commitments because you put someone else’s needs before your own. For 3 weeks, put your overall health and well being first.

Start slow. It is also a good idea to start with two 10 minute brisk walks before plummeting into a full twenty minute power-walk. Unless you are extremely overweight and or have health problems, you should be able to start your walking program with the two daily exercise sessions and do these 5 days a week. I highly recommend you take a couple days off a week so you do not get burnt out.

Start your walking program on a Monday. If you really want to improve your health then also change your eating and sleeping habits too. By eating right and getting a good nights rest every night you will see dramatic improvements in not only your health but also your overall feeling. You can accomplish so much more if you are maintaining a healthy lifestyle while taking on a life-changing and possibly life-saving walking program.

Walking the weight off may be just what the doctor ordered, but please be sure and ask your doctor before you start this or any exercise program. In particular if you are twenty pounds or more overweight and haven’t been actively involved in any other exercise program.

Lose one pound a week workout exercises for beginners.

If your goal is to get more healthy and fit then starting out with workout exercises for beginners is a great way to lose one pound a week. 

Remember that burning 250 calories per day and decreasing your caloric intake 250 calories should have you losing about one pound per week in no time.

Starting out with workout exercises for beginners will help you become more toned, lose weight and become more healthy with less risk of injury.

It is important that you discuss your workout plans with your doctor and start slowly to avoid injury and make it a rule to take the time to stretch before and after your workouts.

The next step is deciding what workout exercise for beginners you are going to do.

Walkingwalking-workout exercises for beginners





Walking is a popular beginner workout because it’s very low-impact and you can go at your own pace. You can do it virtually anywhere, alone or with a friend. You can even do it inside if you have a treadmill or belong to a gym.

Most beginners start by walking one mile daily; however, if you are only able to walk 100 feet without stopping then make that your starting goal and build on it as your fitness improves. As you get stronger and more conditioned you find yourself walking that mile will less and less effort.

Spend the first 5 minutes walking slowly to warm up then begin increasing your speed until you are walking briskly. Try to maintain that pace for most of the distance then begin slowing down the last few minutes of your walk.

Do not forget to stretch your upper and lower body before and after your walk.  This will help tone your muscles and prevent injury. stretchPulling a muscle can put your walking on hold for days and sometimes weeks, so use common sense and spend a few minutes stretching before you start your walk and after you have finished.

Strength Training

Walking is a great cardiovascular exercise for beginners, and strength training is a great way to tone and strengthen your muscles.

Most beginners will want to start with light weights using dumbbells or barbells. The choice will depend upon what bodypart you are trying to develop. Dumbbells are a good choice to start with because of the dumbbells-workout exercise for beginnersflexibilty you have in performing different exercises. If you are new to strength training then start with 1 to 3 pound weights and increase the weight as your strength increases.

Strength training workouts are exactly what they sound like, you lift the weights in various positions to strengthen your muscles.

When starting out you should focus on the major muscle groups then add more specific strengthening exercises as your strength and fitness improves.

The following are common strength training exercises:

Examples of exercises for the major muscle groups would be:

Dumbbell or barbell squats (legs)

Dumbbell or barbell bench press (chest)

Dumbbell or barbell overhead press (shoulders)

Dumbbell or barbell curls (biceps)

Perform these exercises for 10-15 repetitions doing 3 sets of each.

An example of a more specific exercise would be dumbbell lateral raises:

Stand with your feet shoulder width apart, hold one dumbbell in each hand, slowly raise your arms out to the sides, coming up to shoulder height, the backs of your hands facing up toward the ceiling. Then lower your arms slowly back to your sides, and repeat. Ten repetitions of this move is a good start for beginners.

This dumbbell exercise will work your shoulder muscles, with a focus on the lateral deltoid muscle.


Swimming is unique because it is both a cardio workout and a strength training workout. As you swim laps, you are using your arms and legs to move through the water. The resistance of the water will help you build and tone your muscles. This continuous muscular exertion will increase your heart rate, boost your metabolism and improve your cardiac fitness with time.swimming

If you don’t have a pool of your own, you might consider joining a gym with a pool, the YMCA or YWCA  if available. There memberships are usually reasonably priced and you may even find they have water aerobics and different fitness classes available.

Water aerobics is a great way to improve your physical fitness if you suffer from arthritic problems that make weight bearing difficult or painful.

There are many workout exercises for beginners available such as dance classes, aerobic classes, various exercise machines, kettlebell exercise, yoga and many more.

If you are not sure what the best choice of workout exercise for beginners is for you then talk with some of the trainers at the gym you are interested in or just jump in and get started.


10 Ways To Exercise When Your Not In The Mood

The following article discusses 10 ways to get exercise even though you may not be in the mood.

Exercising is endorsed by every major health organization in the
country as one of the most beneficial things you can do for your body.

One half hour of moderate physical activity a day is the key to better
health, they say. The best diet in the world can only go so far in
helping you lose weight. To really see the effects of changing your eating habits (in lost pounds and inches, that is), you need to rev up your body with physical exercise.

So why does the word bring a collective groan to dieters around the

Maybe it’s our mistaken impression that exercise is a chore, and a boring, painful one at that. Here are ten ways to exercise that should get rid of that impression for good, and make exercise something you can look forward to:

1. Walk in a safe and enjoyable area: One half hour of moderately
paced walking will burn 450 calories – and make you feel great. Make sure that you’re wearing comfortable shoes, and pick a venue you enjoy. Try a walk around the lake, up and down the block or around the mall – your body doesn’t know the difference.

2. Play in the yard with your kids:  Making exercise a
family activity turns it into fun that you share with them. Besides being good for your body, you’re instilling good habits in them, and creating happy memories that will stay with them for life.

3. Swim a few laps for fun and exercise:  An annual membership to the local YMCA or YWCA is
fairly inexpensive, and many have ‘scholarships’ and financial aid
available. Swimming is great exercise – it’s aerobic, low stress on your joints, and a lot of fun!

4. Participate in different exercise classes: You can turn exercise into a social activity
by becoming part of a class. Besides making friends, you’re more likely
to exercise if you’re paying for it.

5. Hook up with an exercise partner:  It’s partly the same principle as joining a
class – turn exercise into a social activity. In addition to that,
making a commitment to a friend for a daily exercise date will make it far more likely that you’ll stick to it.

6. Join a sports group:  If your company has a sports team (softball,
anyone?), join up. Or join a bowling league, volleyball team or other
sports group that practices and plays regularly.

7. Bounce your way to fitness:  Mini-trampolines are easy to set up, store in
small spaces and provide a stress-free surface on which to bounce, dance and have a lot of fun.

8. Ride a bike:  Even leisurely bike-riding burns calories and
exercises muscles that don’t get used in regular walking. No need for an exercise ‘routine’ – just ride your bike to the store, or back and
forth to work each day.

9. Work on your yard or in your garden:  Would you believe that gardening is exercise? Bending and stretching and digging and weeding – half an hour of energetic work in your garden burns more calories than a brisk walk.

10. Reward yourself: If you’re the kind of person who thrives on
competition, challenge yourself to meet a new goal each week. Walk one
more block. Do six more sit-ups. Take the stairs each day instead of the elevator. Goal-setting to meet challenges is a great way to commit to exercise. When you achieve your mini goals, reward yourself.



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