There is no denying that everyone wants to shed weight and look trim and presentable. Towards this end, people are conceiving of different tricks and tactics including a new diet plan, a new program, early morning jogging, a new pill etc. But the one proven method to lose weight is doing exercises – though there is a natural resentment amongst many to do regular exercises.

It is difficult to accomplish goals in any walk of life unless there is proper planning. Setting a goal to lose weight is a good idea and it will add motivation and strengthen the resolve – provided the goal is realistic and attainable.

It is important to add strength training to a weight loss workout because strength training adds muscle mass. It is said that when you have more muscle mass, you continue to burn calories 24 hours a day. If strength training is incorporated in addition to a physical work out, the results will be visible and people will not only look good but also feel good.

Strength training is usually done with resistance, such as with steppers, rowing machines, elastic exercise bands etc. Using exercise tubing or wrist and ankle weights can also help in a big way in combating obesity.

The idea of finding time to do physical workouts exercise amidst a busy schedule is not as complicated as it seems. Most people feel they have to exercise continuously for an hour every day in order to lose weight. But this is a popular misconception. You can get the same results by doing exercises for 15 minutes four times a day and this type of breaking down may also result in less fatigue. It’s just a matter of finding time gaps that would conveniently fit into your daily schedule.

Many consider a weight loss program as something stupendous but breaking down the entire program into four sessions of 15 minutes each spread over convenient intervals will be a lot easier for you to adhere. Setting smaller time-bound goals allows you to achieve them more easily and get faster to your ultimate goal. Many say, and rightly too, baby steps are the key to any weight loss program.

Attending weight loss camp not only helps you shed excess weight but you will also learn healthy eating habits, partake in group exercise programs and achieve time-bound results. If you can attend the gym or go to the aerobics classes, then weight loss can be easily achieved. But if not, think of a lot of simple and easy exercises that you can do at home or at the office and if there is sincerity of purpose, you can still achieve results.

Even if you have aversion for doing exercises for an hour every morning, you can start in a slow way, set modest and attainable goals and gradually increase the intensity and time duration. Please remember the hardest part is getting started and once you learn what to do and see some results, the rest will be easy. The fact is that if you can rigidly stick to a weight loss program which involves a proper balanced and low calorie diet and regular perform physical exercise – no matter what program it is – you will assuredly lose weight!

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Losing weight exercising is a proven way to shed those extra pounds. Here are five exercising tips.

1. Exercises at home. Being a member of a gym or having to go outside in the cold is not essential. There are so many weight loss exercise programs you can do at home. Put on your favorite music CD and dance around your front room! Or a more robust way is to purchased an aerobic DVD. There are hundreds on the market, do some research and choose one that will suit you.

2. Outdoor Exercise. Walking is a fantastic way to get great exercise and to burn off those calories. Walking will increase your fitness and speed up your heart rate, it is true, you always feel so good after a good walk.

3. Down The Gym. Your gym can provide all the exercise machines you could ever want. Cross trainers, steppers, running machines and bikes to mention some. Most gyms can be expensive, but I cannot stress more, use the instructors help and advice. Ask them how to lose weight exercising, they could put together a great exercise program for you.

4. How Long To Train. Keeping up regular weight loss exercise is a must. Work out a plan for yourself, so you find time to exercise. I would suggest three to five times a week, for around 30 to 60 minutes each time.

5. Using exercise for weight loss is a must. Having a structured weight loss program to follow is must also. But do not over do it especially if your body has not had much aerobic exercise recently. Try to let your body adjust, don’t push yourself too hard. Getting an weight loss exercise injury would not be part of your desired program!

For more weight loss information and reviews of proven Weight Loss Programs and Products visit my Weight Loss Programs website. Find detailed product reviews and dieting links:-

Click Here >> WeightLossPrograms365.com

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All is not lost though and even when America has been labeled as the world’s fattest nation – thanks to easy and affordable fast-food options that drip oil to make for their tongue-tingling tastes that are often addictive, it is not out of the scope of healthy living for people who resort to proper dieting with a sensible approach to healthy cooking and eating. All that is required is a change in attitude so that a change in lifestyle can also be achieved; this is why one is advised to now look beyond the glitz and glamour of advertising and easy living and decrease dependency on machines or unhealthy living standards, including food and exercise habits so as to promote sensible dieting and fit living for a lifetime of good health.

Instead of living like caged animals confined to our boxes, what is required is out-of-the-box thinking to break away from conventional attitudes towards eating filling foods as we have none of the farming, fighting and physical labor inducing jobs of our ancestors as life as been made easy by machines and mechanized living – so we need less food, less calories and more healthy activities to keep the metabolism going. Once people understand this concept to healthy cooking and eating and also incorporate regular exercise into their diet plan, they will find that there is nothing much to the body beautiful that every one can aspire to if not side-tracked by new-age marketing mantras for fad-diets, pills and even soaps that advertisers are ready to offload on to the trusting public keen to shed those extra kilos, fast.

It pays to remember that if a weight loss technique promises rapid weight loss, it is bound to have an adverse effect such as rapid weight gain also, as binge eating, yo-yo dieting and loss of energy are all associated with any get-thin-fast scheme, which is a proven scientific fact revealed to us by research studies conducted on this topic.

We first need to analyze where the fault lies: sedentary lifestyles are a common problem that most overweight people find hard to accept, but if the only exercise you can think of when your daily regime is talked about is getting up from bed and making it to the loo/breakfast table, car and office chair routine and back to the couch and bed routine, then you need to do some serious thinking about your lifestyle.

Since working on the farm like your ancestors probably did, which equaled nearly 15 miles of jogging daily, is not likely to be your lot in the city, you need to incorporate this necessary physical activity into your daily routine so as to stay atop disease control and prevention, shed that excess baggage and keep it at bay with proven, scientific and healthful methods of dieting and exercise.

Consciously seek out health tips and apply these to see which works best for you i.e. combination of dieting and exercise, change in lifestyle patterns (eating less, working out more or with friends to stay motivated, walking the dog, watching telly while exercising on the stepper/exercise bike etc.) and being aware of what comprises a healthy diet for you, including calorie counting and switching to healthier cooking methods.

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Many people begin a fitness program to lose weight. Sure, they may add that they want to be healthier by lowering their blood pressure or dropping their cholesterol number, but the real incentive is to loose pounds and inches in order to look better. Nothing wrong with that at all!

So now that we’ve identified what our goal is from a fitness program the next question is: “what’s the best exercise for losing weight”?

The selection of exercises to choose from is staggering. Quite frankly, you can lose weight with any exercise that gets your heart rate into your fat-burning zone. You certainly don’t need to run Marathons to lose weight!

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Walking at a steady pace for 30-40 minutes four or more times a week can do the trick. The most important thing about any exercise program is to stick with it. You’re not going to get to your weight loss goal if you give up after just 2 weeks!

May I make a suggestion? If you don’t already have your mind set on an exercise that you’re excited about performing 4 or more times a week, then why not give an elliptical trainer a try?

Even if you’ve never tried an elliptical trainer, you’ve probably seen them in use at health clubs or even advertised on TV or in print ads. They look so smooth and effortless that you may ask: “can I lose weight using an elliptical trainer?” The answer is a resounding “Yes!”

Don’t let the smooth motion of elliptical trainers fool you – it’s definitely a great exercise to quickly get your heart rate up into your fat-burning zone and to keep it there throughout your training session.

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The low impact nature of elliptical trainers is great for reducing stress on your knees, ankles, hips, and lower back. At the same time, since it is a weight-bearing exercise – you are supporting your body with your legs – it can help build bone density thus staving off the debilitating effects of osteoporosis.

The benefits of elliptical machines give them an edge over most other training equipment including stationary bikes, rowing machines, steppers, and even treadmills.

The great secret about elliptical training is that the perceived exertion of the exercise is actually less than the calories burned on an elliptical trainer! You can burn the same number of calories in less time on an elliptical trainer than for example, a stationary bike. So instead of 30 minutes on the bike, how about 20 minutes on an elliptical trainer? Think about that for a minute and after it sinks in, the prospect of starting a weight loss program doesn’t seem so daunting!

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How does a pill that burns fat faster than any supplement out there sound?

How about that very same pill increasing muscle tone and density?

You’ve gotta admit, it sounds pretty exciting doesn’t it

Now, what if I said…’IT AIN’T GONNA HAPPEN!’

Unless…wait for it!

You begin to lift heavy weights in the gym and avoid your favourite step and fit ball class. Then and only then are you on your way to that dream physique

Now from that last statement I’ve probably already lost half the female audience, no matter… it’s just makes the rest of you look even better.

This is unfortunately, a very common mistake that women far too often mistake as being a way to become a muscular bound female bodybuilder.

NOT TRUE!

In fact, if you’re looking to get the kind of physique that Angelina Jolie, Jennifer Aniston or Jessica Alba have, then you will have to take a step towards the free weights section.

For what you are about to receive… The following article is split into 4 parts. Part 1 will explain why we should be avoiding long durations on cardio machines known as ‘long slow distance’ (LSD). Part 2 will look at the reasons why lifting weights works better than LSD training and finally part 3 will explain why we should be lifting heavier with those weights. Part 4 will put it all together in a evenly balance program for you to follow.

The reason for doing it this way is there’s a lot of new understanding to take on board. Some of this is going to go completely against your usual way of thinking, meaning you may or may wish to read any further parts.

All I can say is from the experience of coaching many clients in my time, this works better than anything and the results WILL amaze you!

So why should we avoid lengthy sessions on the cardio machines?

There are quite a few reasons why we should avoid long durations on cardio machines, the first one is simple.

Our body was designed to survive from the days when we were hunter/gatherers and our vocabulary consisted of um, ugg and errr. Kind of like a teenager…

When we ran (chasing food or being chased as food) our body would produce the hormone Cortisol (a stress hormone) as chasing food or becoming food can become a pretty stressful thing for us.

When Cortisol is produced, the body begins to store body fat by slowing down its natural metabolism. The reason being, if you are chasing something and don’t catch it, you have no idea when you are going to be eating next. Your body knows that it will have to survive on its own stored fats.

Although our bodies have indeed evolved over the many years there are lots of things about the human body that remain the same. The stress hormone cortisol being released through LSD (long slow distance) being one.

Don’t be fooled that it won’t happen to you just because you go on the cross trainer, stepper, rower or any other form of equipment. It will, the body can’t identify what exercise it is doing or whether you’re looking to burn fat or being chased.

If its LSD training you’re doing and you’re looking to tone and lose fat, you will soon find yourself at a sticking point very soon as your Cortisol levels begin to rise.

The Zone

Let’s take another look at those long cardio sessions that “help burn fat”.

The fat burning zone draws fat from the fat stores to be used as energy instead od using carbohydrates; this is known as ‘SUB RQ1′ where the body doesn’t have to use carbohydrates for energy. Now although this is true, if it was so effective, we would be losing pounds as we watch TV or read a book, but as we all know by now, that’s just not the case!

Yes, you will burn more calories when exercising at the gym or walking round the park but to get in the true fat burning zone or ‘optimal zone’ you’ll have to exercise for 90minutes (non stop) at least…

After about 90 minutes the body becomes extremely efficient at burning bodyfat!

This true, but come on….90 minutes!

England could have been defeated by Luxembourg B team by then. (I’m referring to soccer of course)

So if the body is burning pure bodyfat after 90 minutes, what’s being burnt as energy before then?

MUSCLE!

Remember, carbohydrates don’t work at this lower level of intensity so something has to help the fat with energy fuels and if we use muscle we immediately start to slow down our metabolism.

Solution

Now I know that the cardio, fat burning, step obsessed, ‘the longer the better’ exercise junkies out there aren’t going to suddenly hang up their lycra shorts and ankle weights only to share the weights room with the usual vest wearing grunters.

As a result what you should do is something we call Tabata.

Pick your favourite piece of cardio equipment

Warm up for 2 minutes

Go as fat as you can for 30 seconds

Take it easy for just 10 seconds

Repeat 8 times

It’s as simple as that and believe me you will really feel like you’ve had a very intense yet very short workout!

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Cardio exercise is an activity that you will do at a moderate pace for a minimum of 20 minutes, building up to around 45 minutes or at times even higher. You should always begin at a slow pace for about 5 or 10 minutes because this allows your body to warm up and decreases the risk of any injury. It is also a good idea to spend 5 or 10 minutes cooling down after finishing your workout. You do this by going at the same slower pace as you were when you were warming up.

Before starting a cardio program, always consult your doctor, who can evaluate your current situation and give you a rough idea as to where you should be starting and what you are capable of. For the first week or two don’t try to push yourself too much. Spend this time getting to grips with what you are doing. This also gives you and your body the time to get comfortable with these changes. Once you have a couple of weeks under your belt then you can start adding to your program. This can be in the amount of time, or distance that you do. Remember that to keep on improving you must keep adding, otherwise your body will soon adapt to what you are doing and this will lead to your results stopping.

The next thing is decide what type of cardio exercise you want to do. Try to think of something that you may enjoy. If you hate running, it will be pointless taking up running to lose weight, because your heart will not be in it, and you will soon stop doing it. For cardio to be effective you will need to do it for a certain amount of time (20-45 minutes). Some people can find boredom setting in pretty quickly. To compensate for this you should use music wherever possible while you do your cardio workout. Pick your favourite tunes or something fast and motivational. Focus on the music and not the time you are spending doing your workout. This stops you from clock watching and you will find that the time spent doing your cardio workout goes by much quicker.

Here are a few of the best cardio exercisers for burning fat:

Elliptical machines are a great way of burning fat, improving your stamina, and toning your muscles. They are relatively new compared to other pieces of exercise equipment, but are very effective. You have the benefits of working your upper and lower body with an elliptical machine.

Rowing machines are excellent pieces of equipment. Not only do they target all areas of your body, they can up to a point increase muscle mass, which is always a good thing when you are trying to lose weight. Apart from the fitness benefits, you can burn many calories using a rowing machine. The fact is that the more of your body you use during a workout, the more calories you will burn.

Running us another good way of burning calories and it is also free. Running is more effective than jogging for burning calories. A couple of points to remember are that you should make sure that you have a pair of good running shoes. Also try to run on a soft surface such as grass as this will have less impact on your joints than if you were on a road. If you do run on a street, forget the music because you don’t want to be hit by a car that you didn’t hear coming.

A stationary bicycle is a traditional piece of equipment which has been around for many years. It is still considered as an effective cardio workout, but it all depends on what levels of difficulty you choose to use. The benefit of this piece of equipment is that you can ride it while you are watching television, which may alleviate some of the boredom associated with an exercise bike.

These are by no means all of the cardio exercisers that you can do. There are lots of others including swimming, skipping rope, circuit training, using steppers, and walking. You need to pick one or a combination of a few that you will think you might enjoy. Always remember to start slowly and increase what you do a step at a time. One thing is clear and that is the effectiveness of cardio exercise for weight loss.

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Stairmasters or stair climbers are wonderful pieces of exercise equipment. They offer the same amount of exercise convenience as a treadmill, but they have the added muscle builder of climbing stairs.

Walking or running up and down your own stairs can be loud, noisy, annoying and even dangerous. Using a Stairmaster isn’t as noisy and not as dangerous. It’s a much more convenient and better, overall, than climbing stairs.

1) Benefits of using a stairmaster

Using a stairmaster is a great addition to your current aerobic exercise and/or cardio training. It’s also smaller than most other cardio and aerobic machines and equipment, which makes for easier storing. Stairmasters will help your heart and lungs, as well as helping to build your leg, butt and abdominal muscles.

2) Are stairmasters better than other cardio exercise equipment?

Treadmills, elliptical and stationary bikes are big pieces of exercise equipment. You will get about as many benefits and advantages with a stairmaster that you would with a treadmill, elliptical or stationary bike. Stairmasters also have the added benefit of creating more muscle because of the climbing effect and will in turn help you build muscle a little faster than the other larger pieces of exercise equipment.

If you are looking for a great aerobic exercise and/or cardio training component, a stairmaster might be just what you are looking for to add to your workout routine. You can also bring your stairmaster along with you when you have to take a business or pleasure trip.

It should fit right into your trunk. That leaves you with no excuses for not working out even on trips and vacations! You just don’t get that kind of portability and convenience with any other type of exercise equipment. This can be a great aerobic investment for you if you travel a lot or are away from home a lot of the time.

But some words of caution are in order before you head out to the first store to buy one of these. If you want to find a great deal take your time. You can find a good quality machine at an affordable price. Once you have made up your mind remember to start off slow, as always, with any new equipment. Sometimes it can take a little time to get used to using the machine. Once you are used to using the machine, you can step it up a little to help you lose weight, gain muscle and stay healthy.

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If you’re one of the many people who are hearing from their doctors that they need to: lose weight, lower their cholesterol, and get more active in order to decrease their risk of various diseases, then it’s time to pay attention. There are many ailments that can be largely prevented by maintaining a healthy weight and fitness level.

One way to control weight is to make exercise a habit. This increases the metabolism, which helps burn calories. But with today’s busy and hectic lifestyles, how do you incorporate regular exercise into your busy day? How will you know if the exercise you do is effective enough to be worth it?

The right exercise equipment, provided you are disciplined enough to use it, may help. There are advantages and disadvantages to owning your own machine(s). Exercise equipment that is personally owned and kept indoors removes the excuse of not having enough time to get to the gym, or enough money to keep up with health club membership payments. It also enables you to work out on your own schedule, instead of getting to the gym before they close, or wanting to work out before they open. For those whom it matters to, it’s your equipment, which you don’t have to share with hundreds of other people, or worry about disinfecting before each use (although keeping your equipment reasonably clean is important!).

Possible disadvantages of investing in your own exercise equipment is that because it’s at home with you, you might just get used to it being there, like another piece of furniture. Too often, exercise machines end up being used more as objects to drape air-dry clothes across, or dust-catchers, than instruments of heart disease prevention. Another con may be that you don’t understand how to use the item, and with no instructors or trainers around, like at a health club, you end up injuring yourself or not using the equipment at all because you don’t know how to use it properly.

Another potential disadvantage is lack of variety. At a workout facility, you have the choice of many different kinds of equipment to exercise all your different muscles. Weight bearing, aerobic, anaerobic, land, aquatic, you name it, it’s not necessary to limit yourself. When you buy exercise equipment, each machine will usually only serve limited functions. If you need a different kind of exercise on alternate days, for example, to stick to your prescribed fitness routine, you may have to either buy other equipment or go outside to run or do another sport — and in inclement weather, that may become another excuse not to work out.

A great way to get around the problem of too little variety is to look for machines that will provide a number of exercises to meet your health needs. For example, the bowflex treadclimber combines a treadmill and climber in one. So you get an comprehensive cardiovascular workout with only one machine. If the bowflex climber is outside your price range ($1,500 to $2,200 for the high end models) new, look around for a used machine. Or look at other types of machines.

The most important thing is to give up the excuses. After all, there is no excuse that feels as good as being in shape!

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Effective weight loss exercises – what are they? That’s an interesting question, but a more important question we should answer is what causes you to lose weight? The basic answer to this question is, you lose weight when you burn more calories than you take in. Easy right? Well… maybe not so simple in practice. I will be writing a diet article (i.e., the calorie “take in” side of this equation) later, but this article will address the “calorie burn” side. There are many effective exercises out there, but which ones are best and why?

Two Major Types of Exercise

Aerobic and resistance training are both crucial to your weight loss goals, and you will find great weight loss exercises in both categories.

Aerobic Training: differs from resistance training in both intensity and length of muscle contraction. Aerobic training is often done with light or no weights, so intensity is less, but it’s performed over a relatively longer time period.

Main Way Calories Are Burned: aerobic training is good for your weight loss program, mainly because of the quantity of calories, in general, and fat, in particular, you can burn during the training. Runners call it “hitting” the wall, but this is the point in your aerobic session when your body transitions from burning carbohydrates/sugars/glycogen to burning fat. Unlike the other type of weight loss exercises, aerobics does not, however, increase your basal (resting) metabolic rate as much… stay tuned

Example Exercises: 

Distance Running

Cycling

Stair Stepper machine

Aerobics classes

Resistance Training: is a type of strength or weight training where each effort is performed against a specific opposing force generated by resistance (e.g., weight, body weight, or band).

Main Way Calories Are Burned: the goalpurpose of resistance training is to strengthen and grow skeletal muscles. How does this support weight loss? With increased muscle mass, your body will naturally burn more calories all day long, not just during the actual exercise like the weight loss exercises above!

Example Exercises: 

Free Weights (Barbells, Dumbbells, etc.)

Resistance Bands

Weight Machines

So What Exercises Are Best For You?

The short answer is that this is a very personal question for you to answer, but here are some guiding principles. 1) You have to participate in both types for complete fitness (This goal should come before weight loss!). 2) These should be exercises you love, and 3) You have to do them regularly (i.e., at least a few times per week)!

What’s My Routine?

My weekly training regime usually includes the following weight loss exercises:

   Day 1 – Resistance Training: Free Weights for “Push Muscles” (Chest, Shoulders, and Triceps)

   Day 2 – Aerobic Training: Yoga (Runner’s Yoga)

   Day 3 – Resistance Training: Free Weights for “Pull Muscles” (Back, Bicep)

   Day 4 – Aerobic Training: Plyometrics

   Day 5 – Resistance Training: Free Weights for Legs (Quadriceps, Hamstrings, Calves)

   Day 6 – Yoga or Rest

   Day 7 – Rest

No need to follow my routine verbatim, but this is an examle of how you can leverage the weight loss benefits of both aerobic and resistance training.

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I had a stepper and lost 31 LBS on it so far, but today it broke and i’m really stressed out. I don’t think any exercise in the world can help me lose weight. I’ve been fat for 9 years since i was 17, i’m 200 and something pounds, and this is the first time i’ve ever lost this much weight. I stuck to it after time and time again of giving up. Now i’m helpless, worried, sad and depressed. Please help.

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