Perform the right weight loss exercise as well as eat a well balanced diet are important in a healthy weight loss program. Before you start you weight loss exercise plan, please consider the below 5 important criteria:
1) Exercise Scheduling
The first thing to do is put it on a fixed schedule once you decide to perform weight loss exercise. For the first 3 months, spend 3 separate times a week for your weight loss exercise. If you have never ever been exercising for years, then start with once a week for the first month, increase to minimum 2, ideally 3 separate times for the next 2 months.
Get one scheduling book and take it out right now, and make a date with yourself. For example, if you choose to exercise on Sunday, Tuesday and Thusday, set that particular date and time as your exercise session and make them as a priority. If you just wait to slot in some exercise to your schedule after everything else, even kids know is not going to happen, right?
Commit to your weight loss exercise scheduling. Let say you have your exercise schedule on Sunday, Tuesday and Thusday and now you are going for holiday on weekend and will be back only on Sunday night. If you are serious enough about your program for weight loss, you will reschedule the timetable, say Saturday before your holiday and Monday after you back from the holiday. This will still end up of 3 times exercises in a week. This is so-called commitment in losing weight.
2) Allocation of Time
If you aim for boosting metabolism and losing body fats, then allocate 25% of the exercise time to cardiovascular exercise and 75% of the time to strength and resistance training. Always remember, strength and resistance training is the only weight loss exercise that can boost your metabolism and thus enables calories burning 24 hours a day through maintain and build lean muscle tissue.
So, if you plan to exercise for one and a half hour, that means you will spend about 25 minutes in cardiovascular exercise, and about one hour for strength and resistance training. Don’t get me wrong, cardiovascular exercise is a good exercise and has health benefit, just you need to perform the right weight loss exercise if your purpose is losing body fat.
It is advisable to schedule your weight loss exercise every other day. This is because for strength and resistance training, your body needs time to build lean muscle tissue. Muscle tissue needs about 48 hours to grow for most of the big muscle groups such as back, chest and legs, while it needs about 24 hours to grow for the smaller muscle groups such as bicep, tricep, and the abdominals.
3) Do your Fitness Evaluation
If you have experienced a joint or muscular problem such as bad knee or back in the past, it is advisable to do your fitness evaluation before any weight loss exercise. Through the fitness evaluation, your doctor or physical therapist could advice you on your schedule and method for weight loss exercise to meet your individual needs. If you do neglect these body weaknesses, that injuries might get worse and finally force you to break down and cease in your weight loss exercise.
4) Keep exercise record
It is always good to have a notebook to record your weight loss exercise progress. Bear in mind, a strategic weight loss exercise plan requires progression, and progression needs none other than documentation. You can only decide when to move to next level of training with the data. Same as dieting, you need to record down whatever you put into your mouth. Remember, we always tend to overestimate the calories expended, and underestimate the calories intake. That is why we need to keep a weight loss exercise record.
Particulars of cardiovascular exercise should include:
Date: Date you perform the exercise
Type of exercise: Such as stationary bike, treadmill etc
Time: How many minutes you perform the exercise
Intensity: which level or the speed
Heart rate range: For example 140 to 145 for stationary bike
Particulars of strength and resistance training should include:
Date: Date you perform the exercise
Type of exercise: Such as hip extension, lat pulldown etc
Weight/Band: Dumbbell weight or colour of the SPRI exercise tube
Number of repetitions: For example 10 times or 12 times
Speed: For example 4 counts down, 2 up for lat pulldown
5) Invest some exercise equipments
Invest some exercise equipments and related accessories if you are serious in doing weight loss exercise. It is not necessary to spend over thousands on weight loss exercise equipments and diet pills to see good results in losing weight. Get more information about exercise equipments if you do think to invest some. Always buy them based on your allocated budget and the most important thing is use them if you buy the exercise equipments.
Actually, weight loss is not difficult if you really understand the weight loss concept. The most important thing is we need to go back to the basic things: perform right weight loss exercise, build good lifestyle and eating habit.
Is It Safe To Lose Weight?
Well, the first question you need to ask yourself is “Am I overweight”?
Being overweight can cause a long list of health problems like increased the risk of heart disease, high blood pressure, stroke and even cancer. Also, if you get sick or need a surgery, being overweight can make any treatments riskier.
Many individuals have chosen to lose weight simply because they have decided that they would rather get healthy than to stay overweight.
How Can You Lose Weight In A Healthy Way?
Dieting for weight loss is not fun and it can be tedious.
Process is usually slow and you will probably find yourself missing your favorite high-calorie meals and foods.
Many people who go on a diet usually don’t lose any weight or they lose weight fast but they gain it all back. Sometimes, they even gain more weight back. It can be quite depressing.
However, not all hope is lost.
You can lose weight in a healthy manner if you have a plan.
All you need to do is to burn more calories than you consume.
Healthy Weight Loss In Two Easy To Do Steps
The first thing you will need to do is find out just how overweight you are.
You have to calculate your body mass index (BMI). There are various sites online that can help you do this and also a doctor can help you determine it as well. This will give you an idea of what amount of weight you need to lose.
A great goal is to try to lose about 10% of your present weight.
The next thing on your agenda is to find out how you want to lose weight. There are many programs and products that are available but many of them are just full of crap.
The only ways you can really and truly lose weight and keep it off is to burn more calories than you consume. Just exercise and eat less.
The Easiest Way To Lose Weight
Although the easiest ways to lose weight is to take pills or crash diet, the best advice that can be given is to either eat less or move more. Even better, you can do both.
Exercise will help you improve your health in a variety of ways.
You will typically gain muscle and drop body fat. Also, you can get more “heart healthy” by doing some cardio. Cardio can be something as easy as walking for an hour 4 to 5 times per week.
Adding some resistance training will really help you lose body fat and enhance your musculature as well.
The most important thing to remember is that it’s not just about cutting calories.
You need to eat healthy food and eat the correct amounts.
You will need enough carbohydrates, protein, and even fat.
Also, you need to get vitamins, minerals and fibers while avoiding trans fats, sodium, and other unhealthy fats.
You can do this by planning your meals in advance. This will really and truly help you in your weight loss efforts.
Many diets and weight loss plans that advertise fast results have very little merit.
Most people are much better off by finding some calorie reducing things you can do that are simple and can be done on a daily basis. Things you can do are exercise for at least half an hour, eat more fruits and vegetables, or consume less food at meals. These things done simultaneously will surely get the scale moving down.
With all above having said, I advice you to read my article on how to lose weight.
Natural Fat burners Tips for Your Diet
Those who have succeeded in their diets may have gone through some mistakes that cost them time, money, and frustration. You can avoid these mistakes by considering these natural fat burners tips:
1) Do not starve yourself
When you let yourself starve, you’ll be very impatient and hunt for anything to eat. Eventually you’ll eat too much. This is human nature when people get starved. So you should eat a lot of vegetables and drink plenty of water to keep you full. Do this a bit more often.
Secondly, it is better for you to eat 6 smaller meals in a day instead of 2 or 3 times eating large portion of meals. Eating smaller portions will allow adequate supply of necessary nutrients for burning fat and building muscle. Additionally, your resting metabolic rate will increase, which prevents starvation. Elapses between meals take too much time may cause starvation. During starvation your body will burn muscle for energy and increase fat stores, thus, your metabolism will be slowed down. Pay very close attention to the consequences of starvation. Always remember these natural fat burners tips.
2) Watch your carbohydrates intake
Limit your carbs intake because this is vital to shave off your fatty layers. Don’t do the extremely low-carb diet, but instead eat plenty of foods rich in healthy fat and protein. Your carbs must come from vegetables and fresh fruits, which should account at least 60% of your total carbohydrate calorie consumption. The rest may come from slow-digesting and all-natural foods such as quinoa, brown rice, oats, beans, and legumes. Processed carbs (even if labeled as whole grain) must be avoided.
Secondly, don’t cut your calorie intakes drastically because it will starve you. Starvation will cause metabolism reduction. Thus, it will be more difficult to burn off the fat. Instead, make gradual, smaller calorie cutbacks every week. Many dieters don’t know these natural fat burners tips.
Thirdly, consume carbs only when you need them. You may eat more carbs when you wake up in the morning and before and after workout. These are the best times for you because carbs will be burned off, not stored as body fat. At other times, limit carbs intake to around 30 grams and ensure they are high fiber vegetable based carbs.
Lastly, vary your caloric consumption to prevent starvation. Eating the exact same amount of calories each day may result in less fat burning. This is because calories intake will be stored as fat. So varying your calorie intake will outsmart your body. Natural fat burners tips on carbs are worthy of note taking.
3) Avoid consuming lots of fat and carbs at the same time
It is because carbs of any kind will release insulin that acts to store anything in your blood. While large amount of fats will get stored easily because they don’t need any chemical processing. Be sure to always remember these natural fat burners tips.
4) Consume healthy fats
You should fill your diet with unsaturated fats and omega-3 fatty acids, but less on the saturated or trans fats, because over consuming the trans fats may cause negative effects on your body. Also, try to have a good ratio of omega-3 fats and omega-6 fats. Ideally, the ratio of omega-6 to omega-3 fatty acid should be 4:1.
Excellent sources of omega-3 foods include albacore tuna, salmon, trout, sardines, canola oil, flaxseed oil, soybean oil, herring, walnuts, and mackerel. While the omega-6 fats can be obtained from sunflower oil, safflower oil, corn oil, and cottonseed oil. Other dietary fats that you can include in your diet: nut butters, natural nuts, avocados, and seeds. Keep in mind about the importance of these natural fat burners tips on healthy fat consumption.
5) Have regular tea time
Consuming green tea regularly will strengthen your body defense against stubborn fat, provide antioxidants, and help fight free-radical damages. Drinking green tea is also good for kick-starting your metabolism. Tea is a healthier choice than coffee. Drink at least one cup of green tea each day. Natural fat burners tips on drinking green tea works as natural fat burners for men and women.
6) Spices and Herbs
Besides adding interesting flavors to your foods, spices and herbs can promote a toned and lean body. Two herbs that have plenty of health benefits are ginseng and ginger, which are tasty and healthy. It is certain appealing to apply these natural fat burners tips.
7) Consume more protein
One of natural fat burners tips that is very important is to eat protein. Protein increases metabolism, helps keep your muscle mass, and burns fats, including belly fat. According to studies, dieters who ate protein have built more muscles, while no workout done by these dieters.
Apply all of these natural fat burners tips in your diets, and you will find them worthwhile.