The Best Exercises To Lose Weight
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What Exercises to Lose Weight Are Best For You To Perform?
Sometimes we are so overwhelmed by life’s demands that the thought of putting on workout gear just puts us off. So what’s the bottom line as far as finding the right exercises to lose weight? With the range of exercises out there it can be pretty confusing to sort out what will get the job done, as painlessly and swiftly as possible.
The extra weight you are carrying didn’t just happen overnight though and Rome wasn’t built in a day. So even though you might be a little impatient to put things right and get your weight under control pronto take a deep breath and let’s learn something about weight loss before launching into how to get perform the right exercises to lose weight.
When we do an exercise that gets our heart rate up or has us huffing and puffing like fast walking, jogging, swimming, biking, chopping wood, heavy gardening, or playing a sport, we can burn significant numbers of calories. This is especially true if we move with enough intensity to get our heart rate into the “training zone”.
The “Training Zone” – An Essential Factor when Performing Exercises to Lose Weight
This is where you are exercising vigorously and if you asked yourself if you could continue exercising at this pace for the rest of your allotted exercise time you would reply you think so, but you are not 100% sure. Your breathing is deep, you could still carry on a conversation, but you probably would prefer not to.
Stick at this pace for 20-30 minutes. Remember – if you do this 3 to 6 times a week you are well on our way to achieving your weight loss goals!
If you have a lot of fat to shed then 6 times a week is a must for you, otherwise 3 times a week is sufficient.
“Hi! Yep, it’s Jonathan again…Nancy is telling it like it is, but I want to share a way I get back into training, if I’ve been too busy to train properly for a few weeks. I used to get back into training with a vengeance! You know, full on running, heavy weight training, kind of punishing myself for being slack. When I was younger, that macho do or die approach was fine. But, as I matured (that’s my way of saying “getting older”) when I jumped back into full on training, I’d often strain a calf muscle, or hobble around for three days recovering from painful quads, or my Pecs would feel painful to touch.
So, what I do now, is that I purposefully under-train when I haven’t been training for a few days or weeks. What that means is that instead of going for a 15 minute run, I’ll run for 2 minutes only. The next time will be 3 minutes, then 4 and so on, until I’m back to running for 30 minutes. And if I am doing chin ups, I’ll start with only 2 or 3 instead of 10, and gradually build up 1 extra one each time until I am performing 15 or whatever my goal is. I do the same thing if I am lifting weights – I start with a very light weight and gradually add 2 to 4 pounds each new workout.
Believe it or not, this way of getting back into training takes a lot of discipline, because you so want to push harder, knowing you can. But, training this way has meant I get next to no injuries and don’t get that incredible soreness I used to get the day after my return to full on training.
So, if you are just getting into training and are performing exercises to lose weight, relax! Don’t start off with 5 minutes of exercising in the training zone. Start with 1 minute, or even 30 seconds. The next day, add another 30 seconds or 1 minute. If you do this, in one or two or three months you will regularly be performing exercises to lose weight in the training zone for 30 minutes and it will feel comfortable and you will be able to sustain this for month after month – and enjoy the buzz exercise will give you.”
“Until next time – remember to have fun as you train.”
Anaerobic Exercise – Exercises to Lose Weight by Building Muscle Mass
Anaerobic exercise includes sprinting, resistance training using body weight, and weight training, which helps build muscle and strengthen bone. Working against resistance especially if that resistance increases gradually as in weight training can make a considerable difference to your muscle mass.
This is great news if you want to reduce fat and become leaner. Because muscle is metabolically active – what that means is – if you have more muscle on your frame that extra muscle will help you shed fat even when you are sitting down or resting. Pretty, cool huh? Two to three times a week is enough to build muscle that will raise your metabolism.
The formula for the best exercises to lose weight
Aerobics Exercise + Anaerobic Exercise = Exercises to Lose Weight Fast!