What Is The Best Exercise Routine To Lose Weight?
Every woman dreams of a slim figure while every man wants to have a six-pack ab. Fortunately in this case your fantasy can become a reality. Lose those fats and sculpt that ab because the remedy is just within your reach – exercise. Yes! You need to exercise to keep fit, to stay healthy and to feel great! Your body needs physical activities just as it needs air to breathe. The good news is that you do not need to pay for all those diet plan, expensive membership in the gym or purchase those magic pills to melt fat. There is an exercise routine to lose weight!
Reasons Why People Become Fat
Over-eating and lack of exercise are the usual reasons given for being fat or obese. Is this not an application of the law of thermodynamics, aka Law of Energy Conservation? It says that energy contained in a system must equal the energy coming into it minus the energy going out of it. A common sense idea for it follows that whatever amount of energy into a system minus the energy taken has to be stored somewhere and that is FAT!
Some people are destined to wear ‘plus-size’ clothes all their lives due to genetics – they are the unfortunate ones who inherited weight from their parents; just as height, curly hair, freckles, cleft chin, dimples. Good or bad ones, they are due to genetic makeup. In a community, it is common to see fat families. But genetics in this instance is not the sole culprit as they could have acquired fat-making tendencies, i.e. their parents eating habits in the process of growing up.
- Poor diet
A clear illustration of the Law of Thermodynamics: the amount of energy that goes into a machine (that is the human body) has to balance with the amount that goes out. So when you eat (food) more, the extra energy (fat) has to be stored somehow in the body. Lessen food intake and more workout routine to lose weight are your best options. A look at modern diet shows that it is teeming with so many calories within the human capacity to eat. In fact, consuming too much calories than needed by the body leads to weight gain, and with excess weight, you have greater risk for whole array of serious health problems.
- Improper eating habits
As you grow up, you acquire habits – that are good and bad. Improper eating habits and contributes to enormous weight gain during the course your life. As a child, you are always admonished to eat everything on your plate. You should stop eating when your hunger is sated. The amount of food you place in your plate is what you can consume as it is bad practice to purposely leave some food uneaten on your plate.
- Watching too-much TV
Too much time watching TV, especially kids, has been a connection with weight; the more hours they sit in front of the television, the heavier they get. They sit still for hours instead of running and playing ball outside during their leisure. Lack of exercise or the junk food they consumed while watching their fav series are to be blamed.
- Lack of sleep
The juxtaposition of sleeping less and eating more explain weight gain. Today, night time is not for sleeping as there are so many interesting things to do. Maybe chemical changes in the brain command people who lack sleep to eat more compensate for inadequate sleep.
- Certain hormones
Glandular conditions have been cited to explain obesity. The hormones, like androgens, insulin, leptin, estrogens and growth hormone affect appetite, metabolism and body fat distribution. People who are obese have hormone levels that encourage the accumulation of body fat.
Exercise and Your Weight
Exercising does a lot for people: it reduces weight, maintains weight loss, and fights obesity. Research has shown that women who do not diet but are exercising still lose significant more weight than women who diet but are physically inactive. Just do a 30-minutes moderate-to- intensity exercise and it will help your maintain adequate cardiovascular health, but it might not prevent weight gain. To lose weight, between 45 to 60 minutes daily exercise promote weight loss.
To shed off a significant amount of weight, exercise and calorie restriction supplement each other. A person, who is physically active without dieting, loses minimal amount of weight since closely-packed and heavier muscle mass replaces fat. Exercise improves psychological well-being and replaces sedentary habits that usually lead to snacking. Weight loss exercise routine may even act as a mild appetite suppressant. People who have trained for a long time may develop more efficient mechanisms for burning fat and are able to stay leaner.
Starting an Exercise Routine to Lose Weight
Begin the weight loss workout routine with varying exercises. Do your cardio and strength training.
Day 1 – Aerobic Exercise
Take a 20-minute brisk walk for 20 minutes around your block or park. A brisk walk gets your heart racing. You can use your treadmill if you have one. Check that you are exercising within your target heart rate zone. To track the distance of your walk, use a pedometer.
After 2 to 3 weeks, your daily walking for exercise will be established, try increasing your speed and your duration. Go for 30 minutes after a couple of weeks of walking.
Day 2 – Strength Training
Start your strength training but before you start, do warm up for about 5 to 10 minutes followed by some stretching exercises to stretch those muscles. For your strength training: do resistance band exercises or dumbbell exercises. Both will give you the resistance you need for a good strength training workout. Begin by lifting weights if you have the proper equipment or belong to a gym.
Upper body -Select 2 to 3 muscles in the upper body to start with. Do 1 to 2 sets of 8 to 16 repetitions. The upper body muscles include the biceps, triceps, shoulders, chest and upper back. You can use dumbbells and/or with free weights.
Lower body – For the lower body, choose at least 2 – 3 of the following; butt blaster, calf lifts, inner thighs, lunges, outer thighs or squats. To exercise the lower part of your body, do 1 – 2 sets of 8 – 16 reps each. You can choose to use barbells, dumbbells, selectorized and plate-loading machine. Do for low, medium, and high repetitions – or a combination of them – with various overload protocols.
Core muscles – Do 10 minutes of core muscle exercises. The core muscles are those in the abdominals, hip flexors and lower back. Strengthened by this exercise are abdominal muscles, back muscles and the muscles around the pelvis. Perform core exercises on a mat or carpeted floor. Breathe deeply and freely during each core strength exercise. Concentrate on tightening your transverse abdominal muscle that is the deepest abdominal muscle that constricts when you cough.
Repeat exercises five times. As strength improves, go up to 10 to 15 repetitions. This is good exercise for back problems, osteoporosis or other health concerns. If you have bodily issues, talk to your doctor before doing these core strength exercises.
Day 3 – Day of rest
Day 4 – Return to aerobics
Follow the same routine as Day 1 but when you get back, climb up and down your stairs for 5 minutes. After a good aerobic exercise, cool down and then stretch those muscles.
Stair climbing offers many benefits to your overall health. With the continuous vigorous movement of your legs and hips, you tend to breathe deeply and increase your heartbeat which in turn enhances blood flow swiftly to all areas of your body. At the same time, your body gives off endorphins, a natural pain reliever. As you climb the stairs, you will feel better and decrease your tension. Doctors also recommend stair climbing as the best alternative to vitalize energy, add function of your immune system and decrease your risk for diabetes, heart disease, high blood pressure and osteoporosis.
Day 5 – Back to strength training
Follow the same exercise routine for weight loss as on day 2 but try picking different muscles in order to work all the muscles for the week.
Day 6 and 7 – Rest days
Okay, you’re done with your first week.
Week 2 and Coming Weeks
Repeat everything thing. Follow the same weight loss workout for two or three weeks but it is time to add more time to your aerobic workout with more sets or repetitions to your strength training. Also, try more days aerobic exercising; instead of only 2 days, do aerobics for 3 days. The Best aerobics videos are found here.
Exercise Is the Best Option for a Better Life
Based on studies made by the Centers of Disease Control and Prevention (CDC), the rate of overweight and obese Americans have escalated in recent years. As of 2015, two-thirds of U.S. adults were considered overweight with a body mass index (BMI) of over 30 when the normal weight: BMI is 18.5 to 24.9.
Aside from negative physical and psychological effects, people who tipped the scales have the greatest risk of health problems; as heart disease, high blood pressure, high cholesterol, and high blood sugar. Following a good exercise routine to lose weight is the only way to repel all the bad consequences of being overweight.