Weight loss by exercise
Exercise is a really good way to lose some weight. It is good for your body and gives you endurance and more energy.
As we all know that weight loss is all about burning calories. The more calories you burn the more weight you will lose. For instance running is a good way to burn calories but not everyone likes it . You can also just go for a long walk or go on a treadmill cycle machine or the like.
You will burn more calories doing cardio exercise than you do with strength or resistance training.
Strength training will not get you a great amount of weight loss . It will give you more muscles only.
The only way you will burn lots of calories is when you do lifting work outs for a period of one hour to one and a half hour. That is not what most people want to do to lose weight.
Aerobic work outs do a better job then weight lifting. Cross training is a much more fun then just weight lifting and you will be more motivated because it is doing different activities. It is also better for your body using different muscle groups.
You will also have the chance to have no serious injuries.
It is of course not only about exercise
It is a combination of Eating the right food and exercise plan. Food is widely available in all sorts of varieties of tempting processed foods like chocolate bars, cakes, snack bars, and lots more. Eat more healthy food and more vegetables and whole meal foods.
It is easier to gain weight then to get rid of it. Lots of people say that they have a slow metabolism but that is not really true. That is only a small part of the population.
How much exercise do you need to lose weight.
To lose weight you need to burn calories you need to burn 3000 calories to lose a half a kilo. that means you need to exercise a lot. If you want to lose weight you need to exercise for 3 hours a week from moderate to intensive.
If you just start exercising you should built it up slowly from 50 min a week to 200 min.
All the weight you gained over time will also take some time to get rid off. Losing weight by exercise is going to take some work and effort.
A few things that can help you.
See if you can find some one or a group that can help you to start your exercise regime.
Set specific times for your workouts so you will get used to it.
Get on the scale every day to see if you are losing some weight.
Keep a food diary it is proven that you will lose more weight.
Do not over do it you might hurt yourself and then you will stop.
Switch on your walking tracker on your phone or buy a sports band.
Try to cut back in bear and wine consumption instead drink plenty of water that will fill you up.
Do not let you be tempted on parties to eat all the d`oeuvres before you start your dinner. Have a look at weight loss recipes
A couple of exercises you can do that are not to hard on your body
Walking is the top exercise you can do for weight loss. It is an easy way for when you first start to exercise. You can do it on your own pace and you don`t need to spend money for expensive equipment.
It will burn around 170 calories for a 30 minutes walk at a moderate pace 4 to 6 km/h.
It is easy to fit in your every day life . You can walk in the office or in your lunch brake take the stairs instead of the elevator.
Aim for a 30 minutes walk every other day you can speed it up after a couple of weeks to every day. You will feel the difference in your fitness.
Jogging and or running are also good exercises to help you to start weight. This is not for everyone of course there it is more harder then walking. The difference between jogging and running is that jogging is done at a speed around 4 to 6 km/h and running is done at a higher speed of 6 to 9 km/h.
You will burn around 290 calories for a 30 min period of jogging and 370 calories for running. It will burn your belly fat that can cause chronic diseases like heart disease and diabetes.
Jogging and running can be done anywhere and can be fit in to your every day life . Start your exercise with a 20 to 30 minutes 3 to 4 times a week.
Cycling is also a very popular exercise for your weight loss. It is done outside but you can also do it inside your house or fitness center. A 30 minutes of cycling burns around 260 calories.
Cycling is not only great for weight loss but also for your overall fitness . It will give you an increased insulin sensitivity and a lower risk of heart disease in relation to people who don`t cycle regularly.
It is good for people of all fitness levels and it will not put a lot of stress on your joints.
Lifting weights is also a choice you can make to lose weight. It will burn around a 112 calories in a 30 minutes session of weight lifting. It will also give you more strenght and muscle growth.
After you have done weight training your body will still burn calories many hours after your work out.
Interval training or high intensity training HIIT is a short burst of intensive exercise that alternates with recovery periods. A HIIT lasts 10 to 30 minutes and burns a lot of calories.
It burns more calories then any other type of exercise mentioned above. It will burn more calories in a shorter time.
It is also very effective in burning belly fat. HIIT is also easy to blend into your exercise routine. You just have to find the right type of exercise that suits you. Running, jumping or biking.
Example. pedal as hard as you can for 30 seconds then followed by pedaling at a slow pace for 1 to 2 minutes . repeat this for 10 to 30 minutes.
Swimming is a very good way to lose weight and get in shape. You can burn a 230 calories in a half hour session of swimming. Backstroke 290 calories, breaststroke 370 calories , Butterfly 400 calories.
A 12 week study in middle aged women found that swimming for 60 minutes 3 x per week significantly reduced body fat and improved their flexibility and reduced heart disease risk.
It is also low impact on your joints and so it is perfect for people with joint injuries or joint pain.
Yoga is also good for losing weight. It is not thought of to lose weight by this but it burns around a 145 calories for a 30 min yoga session. It helps to lose waist reduction and is also good for mental and physical wellbeing
You can do it at home or join a yoga class what makes you to go there at set times.
Pilates also a great way to help you to lose weight. It burns around 105 calories at a 30 minutes session or for the more advanced class around a 160 calories.
It may not burn as many calories as other exercises but many people find it enjoyable and easier to stick to. It also has shown that it improved lower back pain and improvement in strength, balance, flexibility, and overall fitness.
You can do it at home or join a gym that offers Pilates classes in your area.
Some things you can do before you start your exercise
Do some stretches to make you get loose.