Weight loss exercise

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Weight Loss Exercise

Many weight loss programs do not to include exercise as a benefit or

a requirement. They do this because they know that they will sell

more programs.

Studies show that the majority of people who have dieted and have

kept the weight off for 3-5 years have exercised regularly. This is

the true key to a better look and a faster metabolism.

Without exercise you will need to rely too much on calorie

reduction. Starvation leads to muscle loss. You will generally look

like a smaller version of what you were before. You should only

reduce your calories slightly to lose weight and depend on exercise

for the rest.

Benefits Of Cardiovascular Activity

Not only will you look better but you will…

Be able to eat more food

Burn more calories at rest. Your metabolism will stay higher hours

after your cardio as well.

Maintain your weight much easier!

I don't know about you, but I would rather lose weight the easier

way! Burning fat is much easier with exercise and a slight reduction

in calories than it is to starve yourself.

Okay Then, What Should I Do?

The easiest form of cardiovascular activity to do by far is brisk

walking! Almost anyone can do this. Other options are the stationary

bike and the treadmill.

You want to do exercise that will keep your heart rate elevated for

at least 20 minutes. After 20 minutes your body will start burning

fat.

Try and avoid activities such as tennis or basketball where you

start and stop on a continual basis. This will not be as effective

for fat burning purposes.

If you enjoy such activities by all means go ahead! You may add them

in addition to your regular exercise program. The more calories you

burn off (while having fun doing it) the better!

How Long Should I Do My Cardio?

For all intents and purposes a few times a week won't cut it. For

noticeable results within a 12 week period you need to do cardio at

least 3 times per week for a half hour at a time. This will have fat

running the other way!

Benefits Of Weight Training

Cardiovascular activity is a quick solution to weight loss. If you

want long lasting changes nothing can replace weight training.

Every extra pound of muscle will burn an additional 30-50 calories,

even at rest! This means less cardio and more calorie consumption.

You want lifestyle changes that are permanent and easy to maintain.

Did you know that only 5% of dieters are successful at keeping the

weight off? Don't become another statistic!

Other benefits of weight training are:

A toned and shapely body. No amount of cardio or dieting can change

your shape.

Improved self-esteem. You will have a feeling of accomplishment

after each workout.

Hormones called endorphins are released after a workout. They

are `feel good' hormones!

You're never too old. Studies show that the elderly can improve

their mobility and independence.

Can You Suggest A Program?

The best and quickest way to add lean, shapely muscle to your frame

is with free weights and basic exercises.

Basic exercises target more muscle groups at once as opposed to

isolation exercises which only stress 1 muscle group at a time.

In this fashion you get faster results in less time!

Free weights are also better than machines because you have to

balance the bar on your own. This will then develop the stabilizer

muscles needed to control the bar. With machines, the path is

already set.

And to all our women readers…you will not look like a man!

Weight training will only accentuate the feminine shape you were

born with. Female bodybuilders spend hours in the gym, are

genetically blessed and in most cases are using steroids (male

hormones).

These programs are designed for fat loss, not weight gain. A major

controlling factor is also diet. You are not eating like a

bodybuilder.

More Facts About Muscle

Fat is fat and muscle is muscle. Fat does not turn into muscle nor

does muscle turn into fat. You can only lose fat and gain muscle or

lose muscle and gain fat. If you are eating correctly this shouldn`t

be a problem.

Muscle is also heavier than fat. While it is important to use the

scale as a gauge for weight loss it is equally important to use the

mirror as guide as well. You could end up heavier than you thought

but look great!

In the end, how you look is what is most important. People who see

you in public won't say, " there is a 140 pound person walking

towards me " they will say " wow…this person looks great! "

Your Sample Program

This program is designed for the busy person and will give you quick

results! Try this routine 2-3 times a week and use lighter weights

and higher reps to start. You don't want to be too sore to start

off. This can discourage you.

If you did not know a repetition (or rep) is 1 performance of an

exercise and a set is a group of repetitions. So 1 rep for the bench

press is lifting the weight 1 time. And if you can do 12 reps on the

bench press with 35 pounds this is 1 set.

Below you will see 3 different exercises. The bench press, the

barbell row and the squat. You may rest 2-3 minutes between each

set.

The Bench Press (Start)

Main muscle group involved: Chest

Secondary muscle groups involved: Shoulders And Triceps

Starting Position

Lie with your back flat on the bench and your feet placed flat on

the floor. Grab the bar approximately 3-5 inches wider than your

shoulders on each side.

Now use your arms to lift the barbell directly over your shoulders.

The Bench Press (Finish)

Performing The Exercise

Lower the barbell down until it just touches your chest. Do not let

the weight rest on your chest as this removes the stress from the

muscles being worked. It will also serve to destroy any momentum and

also the intensity factor involved.

Bent Over Rows (Start)

Main muscle group involved: Back

Secondary muscle groups involved: Biceps And Forearms

Starting Position

With you feet shoulder width apart grab the bar a little wider than

your shoulders. Keep a slight bend in the knees.

Make sure your arms are straight.

Bent Over Rows (Finish)

Performing The Exercise

With your elbows kept back, pull the barbell upward from your

straight arm position until it lightly touches your lower ribcage.

Squats (Start)

Main muscle group involved: Thighs

Secondary muscle groups involved: Buttocks, Lower Back And

Hamstrings (Back of the Leg)

Starting Position

With the bar on the squat rack, go underneath it and rest it on your

traps and shoulders. Make sure your are comfortable before you

start.

Balance the bar by placing your hands on each side of it and set

your feet a comfortable distance apart (around shoulder width).

Lift the bar from the rack using your thighs and then step back.

Keep your feet the same distance apart and angle your toes slightly

outward. Keep your abs tensed.

Every 6 weeks you may take a week off of your training to let your

body repair and recuperate. Then you will feel fresh and ready to

start again.

Warm-Ups

It also very important to warm up not only with lighter weights but

also with stretching. This helps to reduce the risk of injury even

further and also reduces soreness in the muscles.

You only need to stretch the muscle groups that you are working.

Hold each stretch for 20-30 seconds each. And don't bounce. You do

not need to feel pain!

Proceeding this you may do 1 lighter set to warm-up on whatever

exercise you are doing. Use roughly 1/2 the weight you would

normally use. Perform 10 reps for your warm-ups.

The warm-ups (stretches) for your legs may also be done as a warm-up

for your cardio.

Weight Loss Exercise Secrets!

The following tips will help to make losing weight much easier for

you. Just plug them into the above information and you will be all

set!

Do your cardio before your first meal. In this manner your body will

be using fat for fuel instead of the food you have just consumed.

Use Ephedrine, Caffeine, and Aspirin. In case you have not heard,

these products are combined in a combination known as a `stack.'

Ephedrine serves 2 purposes, 1 as a fat loss agent and 2 as an

energy booster. It is top rated worldwide. For every 25 milligram

tablet of ephedrine you would stack it with 200 milligrams of

caffeine and 300 milligrams of aspirin. Two to three times daily is

recommended. By using it as a fat loss agent you will eventually get

used to the extra energy it gives you. Do NOT take more! You must

pick 1 or the other, either use it as an energy booster or a fat

loss agent.

Keep a training diary. You must remember what weights you have

lifted and for what period of time. Forgetting these things will

serve to hold you back in the long run. Life is hard enough as it

is, why make it harder?

What to Do…

Pick an exercise that you can do for at least 30 minutes at a time,

brisk walking for example.

Start off slow with your cardio (2-3 times per week) and then over a

few months work your way up.

Try your weight training program once per week to start. As your

body adapts and you feel more confident you may then try it 2-3

times per week.

Start with lighter weights and higher repetitions, 12 for example.

Then progress over the weeks to 6-8 reps with heavier weights. If

you can do 8 reps the weight is too light, if you can't do 6 reps

the weight is too heavy. Hint: if you are merely looking for tone

and want to burn more fat, stick with higher reps in the 10-15 range.