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.

 

 

 

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
walking

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.

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If you are serious about losing one pound per week then it is important to understand how to chose the right home exercise equipment.

Your choices will depend on your ultimate weight loss goals, your budget, room available for equipment and the type of exercises you plan to do.

To achieve proper fitness and health it is important to make cardiovascular exercise a part of your exercise regimen. Cardiovascular exercise increases overall health, boosts the immune system, reduces the risk of developing diabetes, heart disease and some cancers, and helps you to shed excess weight.

The following are the basic cardiovascular equipment available for use in your home:

Treadmills
Although treadmills can traditionally take up a lot of room thanks to the long running track, home treadmills are available that will fold flat for easy storage. It is possible to pay from a few hundred dollars to $2000 or more for a home treadmill; choosing the right model for you is a matter of personal preference. Some machines come complete with an incline function to simulate running uphill, and others come with a range of workout options for specific routines such as fat burning, interval training, hill training and more. You will need to make sure that the machine you choose will fit into the space you have available, and that it will be sturdy enough to meet your needs. Think about what you will be using it for, and make sure that it will support your workout goals. If you are a faster runner, make sure it will be fast enough for you as some machines have a maximum speed limit of 10mph.

Elliptical trainers
These don’t take up as much room as treadmills, and allow a great workout for your whole body in a relatively short space. It is possible to purchase an elliptical trainer for under $100, with more expensive machines costing in excess of $1000. Check that you will be within the weight limit for the machine you choose, and that it is stable when you use it. Most elliptical trainers sold for home use have a shorter stride than the commercial machines you may be used to at the gym, so make sure the stride length will be comfortable for you.

Elliptical trainers usually allow you to increase the resistance level so that you can make your workouts harder, and, like treadmills, may also come with different workout options. Some machines have an incline function which simulates walking or running uphill, which can add an extra dimension to your workout.

Stationary cycles
These are usually available as traditional upright cycles, or as a recumbent bike, which you use in a reclining position. Fans of recumbent bikes state that the position makes you less susceptible to the back and leg strain using a traditional bike can cause; it is a good idea to try out a few different types to determine which is more comfortable for you.

Stationary cycles generally allow you to increase resistance levels and select a preprogrammed workout. Make sure that the cycle feels comfortable to use and the position of the seat and pedals can be adjusted to your requirements. Stationary cycles are generally among the most compact of home exercise equipment, and many can be folded for storage.

Indoor rowing machines
Rowing provides a good workout for the whole body, and indoor rowing machines are becoming increasingly sophisticated. It is possible to pay from around $100 for a basic machine to upwards of $1000 for a machine which will allow you to set a range of different workout options and challenge other users online.

Rowing machines can take up quite a bit of space due to the rowing track, although many models will fold up after use. Make sure that the seat and handle are sturdy enough and that the movement of both feels smooth and comfortable. If you are a regular rower, you may need to ensure that the level of resistance will be enough to deliver a sufficiently challenging workout. The model you choose will be dependent on the features you will need, for instance do you just want a basic machine which allows you to row, or do you want to be able to select different options, such as games, challenges or racing a pace boat.

Weights
Weight training is an anaerobic exercise, and is ideal for strengthening and toning the muscles. As muscle mass requires more calories, weight training can help you to burn fat.

Weights are generally available as either weight machines targeting specific areas of the body, or free weights including dumbbells or kettle bells. The type of weight equipment you choose will generally depend on your budget and the space you have available.

Weight training machines are generally safer and easier to use than free weights. However, they can take up quite a lot of space and tend to be more expensive, although it is possible to buy home gym systems which allow several different weight training exercises to be preformed in a relatively compact space. Make sure that the resistance level will be high enough for your needs, and that the range of exercises offered will match your exercise goals.

Free weights are generally cheaper to buy, fairly versatile and easier to store. They are not as easy to use and the risk of injury may be greater than using a machine. When selecting your free weights, make sure that they will be heavy enough to provide you with a good enough workout and that you know how to use them safely.

Educating yourself about the right home exercise equipment will help you achieve better health and fitness at home.

 

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weight loss

It’s not easy to stay motivated to lose weight, especially when progress seems slow. If the scale isn’t moving as quickly as you want it to and you need a little distraction to keep you on track, you may want to start rewarding yourself.

You may have heard about rewarding yourself for weight milestones as you reach them (10 pounds, 25 pounds, etc.) but that won’t make you feel better if you haven’t yet reached those milestones, or if you still have a long way to go to reach your goal.

Instead, you can easily stay motivated to lose weight by rewarding yourself for the actions you take each day. For example, set a mini-goal to drink 10 small glasses of water today, and if you do it, you get to buy yourself a new book. Or, set a goal to walk 2 miles after dinner, and if you do it, you will treat yourself to a manicure.

The rewards don’t always have to be things to buy either; you can create fun free rewards like an hour of alone time to soak in a bubble bath, or inviting a friend to your home for lunch, or asking your spouse to watch the kids while you relax for awhile.

If you find that you’re struggling to meet your mini-goals each day and you’re just getting more frustrated, start smaller! Commit to avoiding sugar for the morning; or decide that you will skip your usual glass of soda with dinner and instead drink water or unsweetened iced tea. As you achieve the mini-mini-goals, you’ll feel stronger in tackling the bigger ones eventually.

Also come up with some bigger rewards you can use for those weight milestones we mentioned earlier; perhaps buying a new outfit or taking a day trip somewhere fun. Look forward to those events and know that you will get there soon.

These small rewards will help you stay motivated to lose weight and steadily move toward your bigger weight loss goals.

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Lose One Pound- Best Vegetables For Weight Loss

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Lose one pound a week

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If your goal is to lose 10 pounds or Lose one pound a week then knowing  what the best vegetables for weight loss are will help you in achieving your weight loss goal.

A common question is are all vegetables beneficial for losing weight, or are some more effective than others?

Almost always, the best vegetables for weight loss are those with a lot of fiber, few calories, and the plentiful nutrients.

For example:

Leafy Greens

Leafy green vegetables like spinach, kale, lettuce, and collard greens. Most of these leafy green vegetables are super low in calories, but have a lot of Vitamins A and C, plus a substantial amount of fiber. That makes them excellent weight loss foods – in fact, many of them are considered to be “negative calorie foods,” which means your body burns more calories digesting them than it absorbs by consuming them!

Watery Vegetables

Other options among the best vegetables for weight loss would be any vegetable that has a high water content. Good examples are tomatoes, cucumbers, zucchini and yellow summer squash, eggplant, and pale green lettuce like iceberg and romaine. Eating plenty of vegetables with high water content is a sure way to add to the water you drink and keep your body fully hydrated, which helps you lose more weight.

High-Protein Vegetables

One of THE best vegetables for weight loss really isn’t a vegetable at all, but a legume. That’s right, beans! Beans are excellent weight loss foods because they contain good amounts of protein and fiber and they are low in calories while providing a lot of energy. Some of the best beans for weight loss (according to calorie and fat content) are:

– Black beans

– White beans

– Chili beans

– Kidney beans

– Lima beans

– Lentils

When it comes right down to it, eating any vegetable is better than eating none at all. However, if your goal is to Lose one pound a week, you can’t go wrong by including more of these delicious vegetables in your eating plan.

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