| Fast Track to Healthy Weight Loss: Exercise | | | | increase muscle, and speed up the metabolism. Try |
| You've heard it all before... weight loss exercise is an | | | | using this technique in whatever exercise you are |
| important part of any diet plan. And you know that | | | | doing -- If you walk, alternate between very brisk |
| exercise not only helps us shed pounds but it also | | | | speed walking and a slower, easy paced walk, or jog |
| improves our health and mental state at the same | | | | then walk. Or alternate between sprints and jogging. |
| time. But do you know how it works to accomplish all | | | | On a bike, alternate between fast and slow pedaling. |
| that? And do you know the best way to incorporate | | | | The Exercise Plan for Exercise-Haters Hate to |
| weight loss and exercise into your life? That's what | | | | exercise? Take heart. You can achieve excellent |
| this article is about. | | | | results with even a small investment of time and |
| Metabolism and Weight Loss | | | | energy. Use the following guidelines for a fat-burning |
| Exercise not only burns calories. It also raises your | | | | workout that works. Weight Loss Exercise Guidelines |
| metabolism. That's your body's ability to burn calories. | | | | To Burn Fat: 1. Be Consistent. Long periods without |
| So exercise can cause calories to be burned at a | | | | exercise will let your body go back to where it was. |
| higher rate, even after the workout is over. You can | | | | Muscles will shrink, metabolism will slow back down, |
| imagine the beneficial effect this has on your overall | | | | and fat will pile back on. 2. Exercise Everyday. For the |
| weight loss! Exercise is also the best way to change | | | | ultimate in weight loss, exercise frequently so your |
| your body composition. Why is that important? Your | | | | body burns more fat. Your physiology changes as you |
| body is composed of different types of tissue: muscle | | | | do more workouts in a way that provides more |
| and fat are the two we're mostly concerned with. | | | | energy. 3. Lift Weights. Weight lifting is considered by |
| Muscles require energy and burn calories even when | | | | many to be the only permanent solution to weight loss. |
| you're sleeping or resting. But not fat. Fat cells store | | | | Exercise with weights for 30 minutes just twice a |
| calories. So it just makes sense that having more | | | | week, and the results can be lasting: better metabolism, |
| muscle than fat will allow you to eat more food (yes | | | | more calories burned and turned into muscle instead of |
| you read that right!), be stronger, and look more fit. And | | | | fat. And a toned, lean appearance. 4. Aerobic Activity. |
| the only way to get a greater muscle / fat ratio is | | | | Get your heart working harder by starting gradually |
| through sensible weight loss exercise. As you lose | | | | and building up to a higher fitness level. Walk, swim, |
| weight you want to try your best to maintain muscle | | | | cycling, dancing, aerobic classes... it all burns calories |
| mass by eating enough calories and protein, and by | | | | and fat while improving your heart and lung capacity. 5. |
| exercising routinely. Here's how the weight loss | | | | Harder and Faster, or Longer and Slower. You can |
| exercise equation looks: Add more muscle > your | | | | choose from two weight loss exercise regimes. Do |
| metabolism will run faster > you'll burn more calories > | | | | several vigorous workouts that are fairly short (15 - 20 |
| and lose weight faster > and find it easier to keep the | | | | minutes each). Or a slower aerobic activity done |
| weight off. | | | | longer, like a 60 minute walk or bike ride. Choose the |
| 3 Types of Weight Loss Exercise: I. ANAEROBIC | | | | workout type that fits your lifestyle and energy level |
| EXERCISE: This is exercise that calls for short spurts | | | | best. 6. Timing is Everything... Almost. Working out in the |
| of energy, like sprinting or weight training. It burns carbs | | | | morning before eating lets you burn a greater amount |
| and encourages muscles to grow. That speeds up the | | | | of fat. If you exercise after eating, you get a dual |
| metabolism and makes for a tight, firm physique. One | | | | effect: calories being burned as a result of digestion, |
| of the fastest forms of weight loss exercise is weight | | | | and calories burned from exercise. This can lead to |
| training. II. AEROBIC EXERCISE: Activities like walking, | | | | greater weight loss results than doing the two |
| jogging or dancing raise the heart rate and keep it | | | | separately. Summary These fitness tips will help you |
| raised for some time. This uses up stored fat and can | | | | blend weight loss / exercise into your daily routine |
| boost your metabolism for hours after you've stopped | | | | without requiring any drastic lifestyle changes and |
| exercising. Great for weight loss, aerobic exercise | | | | without depriving you of the foods you love. If, despite |
| should become a daily part of your routine. III. | | | | all your efforts, the pounds refuse to budge, you may |
| INTERVAL TRAINING: This is a form of weight loss | | | | benefit from a visit to your doctor to discuss Xenical , |
| exercise that raises then lowers your heart rate in | | | | a fat-blocking prescription medication that has helped |
| intervals. It can improve both anaerobic and aerobic | | | | many overweight and obese people lose stubborn |
| capacity at once. It's been shown to reduce fat, | | | | weight when exercise and other methods have failed. |