Exercise More

   Exercise More

        Remember, you can lose weight either by decreasing your calorie intake or increasing the number of calories you burn. Any health strategy should include both, but if you want to lose weight fast, exercise is essential. Small changes to your activity level can add up over the course of a day, and can start making an impact on your weight within as little as a week.

1. Make time for exercise

           By making time for exercise and other healthy, productive activities, you can avoid temptation to overeat.

• Make chores exercise opportunities. Do your own gardening, wash your car to burn calories and get things done around the house. 

• Don't pick the most convenient parking spot. Park further from the entrance when you go shopping. 
• Take the stairs instead of the elevator. 

2. Be realistic about the type of exercise you can do when starting a new program

•  Don’t be discouraged if you have to start out slowly; you can always adjust your routine as you gain skills and confidence. 
• Even short time intervals of circuit training that combine cardio and fat-burning activities can trim inches off of your waist, arms, and thighs in 2 weeks or less. Participants in Chris Freytag’s 2 week trial lost up to 10 pounds and as many inches when tested by Prevention magazine readers, with up to 5 pounds lost in the first week after only 6 sessions of 20 minutes each. Many women’s and health magazines as well as personal trainers offer similar condensed workout routines designed to maximize weight loss and visible physical slimming within only a few days of beginning the regimen. 

3. Adopt a targeted exercise program

•  Fat-burning cardio routines can help you lose fat quickly, while weight and resistance training can trigger your metabolism to use energy more efficiently.
•  Fat-burning exercise routines help you drop fat quickly by targeting fat loss. Having a healthy and balanced diet in combination with moderate fat-burning exercise is essential to prevent muscle loss. Try routines that are heavy on cardio. In order to lose a pound of fat, you must burn 3,500 calories. The most effective fat-burning routines contain short bursts of high-intensity workouts with interspersed periods of rest. These are also called interval workouts.

4.  Variety in an exercise regimen is especially important, and can help both those who have reached a weight plateau and those who are just beginning the weight loss process stick with it  

 5. Choose workouts that require your entire body to exert an effort

       This way, you work every muscle group and burn calories with more muscles at one time, like multi-tasking with your exercise. For instance, combine a form of resistance training (try raising small dumbbells overhead as you work) with your arms while you jog or cycle with your legs.

 6. Perform low impact aerobic activities

       Moderate aerobic workouts incorporating brisk walking, cycling, aerobic machines, or swimming not only burn calories they also keep your heart healthy. Swimming is great, especially if you are quite overweight or have joint problems, because you can get the same benefits of running typically burning even more calories with much less stress on your joints. Try to get at least 30-40 minutes of aerobic exercise at least three or four days per week.

 7. Pump some iron

       Resistance training, weight training, can help both men and women stay lean by building muscle and raising metabolism. Weight loss strategies that incorporate both aerobic and weight training boost calorie burn significantly. If you gain muscle, your body's resting metabolism (the amount of calories you burn when you're just sitting still) increases. Studies have shown consistent weight training to raise the body's metabolism by 15%. This means an average woman might burn 200-300 more calories at rest every day. Weight training can also tone flabby “trouble” spots, giving the appearance of weight loss by simply tightening and slimming your body.

8. Make exercise enjoyable

      Choosing physical activities that you like to do will make you much more lucky to succeed at maintaining your exercise regimen.

  

9. Get enough rest 

     Being properly rested will help you maintain sufficient energy throughout the day, making you less likely to overeat and less prone to injury during physical activity.

 

• Rest at least 24 to 48 hours between strength training sessions on the same muscle group (for instance, work out your biceps and abs on alternating days), and take one to two days off from exercising each week.

• Know how much sleep you need, since sleep deficiency impairs your ability to lose fat.