The best way to create a weight loss program that really works for you is to know several of the basics of weight loss, proper weight loss exercises and the factors that will motivate you to achieve your weight loss goals. Having an understanding of the things you must do to achieve and maintain your desired weight is essential to facilitate the process.
Exercise is one of the main factors in any weight loss program. But knowing how much exercise you need, when to start and what type of exercise is right for you can be a bit confusing, especially if you are a beginner. There are exercise programs that include strength training, flexibility, cardio and a combination of two or more of them.
So what kind of exercise and how much do you need to lose weight? Experts say that the best exercise to lose weight is simply any type of exercise you do. This means going out and walking every day on a regular basis. Over time, your walks will be easier and you will want to increase the distance. You will notice a difference in how quickly you feel once you get up and start moving.
Often, people stop exercising because of boredom or because they will suffer or aggravate some type of injury. It is recommended that you perform exercises that you can easily perform at the beginning, such as walking or cycling. As you progress, you can start exercising more intensely, but first give your body the opportunity to adapt to physical activity. Injuries can be a major setback, especially if you are older. It’s okay to strain a bit as you go, but listen to your body when it tells you it hurts and back off.
Below are several tips that will help you comply with an exercise program to lose weight:
Exercise with a friend or try to have an exercise partner during your workouts.
Try to make a schedule or calendar for your workouts.
Weighing yourself regularly at the same time every week can help you stay on track to reach your weight loss goal.
Avoid being too motivated by doing too much and too fast.
Cook your own meals instead of eating out to control the amount of calories you consume.
Reduce the consumption of wine, beer or any alcoholic beverage.
On the other hand, if you are not in a good physical condition to do weight loss exercises, the following are some guidelines that will help you get the best results eventually:
Try to start slowly and gradually with your chosen weight loss exercise program. You can simply start walking for 10 minutes per day for a couple of weeks. This will set it in motion and you will have the habit of doing it. After that, start increasing your time by 5 minutes every two weeks. Within a couple of months you will walk 30 minutes per day.
Participate in the correct exercises.
Do regular aerobic exercises, but do them in short sessions of 10-20 minutes.
Understand that the effect of the exercises on your body is cumulative, which means that you can only see significant changes after a few weeks or more.
Retain your water supply. In other words, drink plenty of water, not soda, tea, juices, sports drinks, etc. Simple water is the best for your body.
By exercising regularly, body fat is used more as a fuel for physical activities, thus reserving the body’s carbohydrates for emergency situations and more intense activities.
No matter what type of exercises you choose to lose weight, if you do it regularly with patience, you can be sure that you are on the right track. Some of the best 20 exercises that have been shown to burn most calories are:
Step aerobics: aerobics are often included in most weight loss exercise programs. Done correctly, you will see results in a matter of two weeks!
Energetic walk: a very easy cardiovascular exercise that you can include in your daily activities. It also helps tone your legs, hips and stomach.
Jogging / Running: very good for your body and helps burn a lot of calories without even going to the gym.
Hiking: not to be confused with a quiet walk. Hiking can burn about 350 calories per hour.
Yoga: a relaxing way to lose weight through stretching and also improves body flexibility. There are more advanced and difficult movements that you can combine for other positions.
Riding a bike: In addition to being fun, this exercise is a great way to burn calories. You can also invest in an exercise bike if you don’t have much time available to go riding.
Swimming: without a doubt, one of the best exercises to lose weight and also tones the entire body.
Rowing: another fun way to exercise and at the same time tone your arms.
Dancing: another fun and excellent exercise to lose weight and tones the entire body.
Weight training: You should be part of any weight loss exercise program you can do for an hour or 30 minutes a day, three times a week. Avoid lifting weights! This can cause injuries. Your body weight is enough for what you want to achieve.
Kickboxing: an intense but effective exercise to lose weight.
Exercise CD / DVD: You can find many of these CD / DVDs to help you tone and lose weight. Choose a high energy and try to do it once a day regularly.
Raquetball: a fun way to lose weight and tone your thighs and legs with your running activity from side to side.
Elliptical burner: an excellent cardiovascular exercise that tones the stomach and develops strong muscles.
Riding a horse: doing this once a week can help you stay fit while enjoying the nature that surrounds you during your trip.
Jumping on the trampoline: Jumping on the trampoline can make your heart pump and is another fun way to lose weight.
Zumba: You can burn a lot of calories in just one hour.
Soccer: a sporty way to burn calories by running across the soccer field.
Gardening: taking care of the garden, cleaning, plucking weeds, planting, can also be a way to burn calories.
Cleaning the house: tidying up your home and multitasking in different household tasks can also burn many calories.
Proper exercise and a healthy diet are closely related in any weight loss program. People often make the mistake that they can eat whatever they want, since they do many exercises. Remember, not eating unwanted calories is much easier than burning them in the future. Also keep in mind that maintaining weight once you have lost it is what makes any weight loss program successful.
By trying several of the guidelines and tips mentioned in this article, you can see significant improvements in your body after a few weeks. Always remember that if you understand and take into consideration the factors that can help you progress in your weight loss plan, your chances of success are excellent!
Exercises to lose weight can be a challenge, but it does not mean that you have to starve yourself or give up everything you enjoy. It is simply a matter of finding balance.