How To Exercise For Weight Loss

Simple tips to help you lose weight and exercise safely

You have probably heard a lot of different advice when it comes to exercising and losing weight. Some people will tell you to run...Some people will tell you to only do sprints...Still others will tell you can accomplish it all just using weights.

And, in some ways, they are all correct.You can lose weight running, biking, lifting weights, or any number of other ways. However, some ways produce faster results and are more effective than others.

Inevitably, whatever plan you chose, it must be something that you will stick with. Programs that burn you out by doing too much, or have you doing exercises you hate, will cause you to fail in the long run. You simply won't do them, and you will find every excuse not to exercise.

You'll also need to have a plan that works with you schedule.  If you can't fit a plan into your weekly schedule, then you're weight loss and exercise plans are doomed.

Setting your exercise schedule

Working out 6 days a week is great...If, you have the time. However, you don't need to go to the gym everyday. Especially, if you have a diet plan that is working for you to.

In fact, many people do very well and lose a lot of weight exercising four days a week. Some programs are even effective with 3 days a week. The most important point is to chose one that fits with your lifestyle, and stick to it.

A good idea might be to start with 2 days of strength training and two days of cardio each week. This will give you a blended routing that will burn calories and boost your metabolism. This workout program and a good diet plan will get you losing weight quickly.

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Should I exercise with weights to lose weight?

The short answer to this question is, no. You don't have to. But, working out with weights can accomplish a couple of key objectives. Weight workouts can that burns a lot of calories during exercise, if they are set up correctly. In fact, circuit workouts with weights can burn as much or more than running.

Also, when you include weights in your program, you will burn even more calories post exercise. This is because your body will need extra calories to repair the muscles you used when working out.  And, we will increase your metabolism by adding more muscle. This results in an extended calorie burn long after your workout.

How much should I exercise if I need to lose weight?

This depends on several factors. The time you have available in any given week is one obviously important. I know some exercise gurus will act like a football coach and tell you you're a sissy if you don't go to the gym every day.

I'm a realist, and I also have a full time job and other responsibilities. I know that sometimes exercise has to take a back seat to things that are more important.

Also, you need to rest. Exercise breaks down your muscles and taxes your body.

In order to make progress and increase the level of your intensity, which burns more calories, you'll need to recuperate. Days off, stretching, low intensity exercise, nutrition, and a whole host of other variables can influence how much work your body can tolerate. Cross the threshold of what your body can tolerate and you will see your weight loss results start to diminish.

When should you exercise to achieve maximum weight loss?

Another question that that I hear often from people who want to know how to exercise is, when should they workout, morning or evening? A lot of people think exercising in the morning on an empty stomach will lead to greater fat loss. Frankly, I am of the opinion that it doesn't make a big difference...and there doesn't seem to be strong evidence to support this theory anyway.

The real questions should be when will you be able to fit it into your schedule. Most people don't have endless free time to spend at the gym. Pick a schedule that works for you and stick with it.

Planning your week in advance is incredibly useful. I try to look out a week and figure out what time I absolutely must dedicate to other things, Then I plan my workouts around them.

For me, I have the least demands on my time early in the morning. That means I can get up before everyone else, get off to the gym, and get to the office without having something derail my plans.

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Where should you exercise, at home or a gym?

I am of the opinion that the best place to workout is a commercial gym. But, if you can set yourself up with a complete home gym, then I'd say go for it. Many people find that it's easier for them to exercise when they don't have to leave their own house.

However, a commercial gym offers the benefit of giving you a lot of exercise options. This means that you can change things up and keep things fresh. The same old workout routine can get pretty boring after a while. The other plus to a commercial gym is that being around other people can be motivating. You're likely to meet other people who are working towards the same goal as yours, and when they improve, you'll be motivated to improve as well.

If you do decide to exercise at home, a little creativity can go a long way. With some imagination, you can find a way to create a variety of exercises that can suit just about every fitness goal. Expensive gym equipment is certainly not necessary in order to exercise and lose weight.

Should I warm up before I exercise?

Yes. Warming up is important for your safety. It also helps direct blood flow to the muscle and lubricate the joints.

For most people, about 5-10 minutes of light cardio will get your muscles sufficiently warm. Then, you can start to stretch. I would not suggest stretching until the muscles are warm, as cold muscles are more easily torn.

As another option, many athletes also do what is known as dynamic warm ups. These are simple exercises that move the body through and extended range of motion, like lunging (to the side, back, and front), windmills, and the like. The purpose is to prepare the body to move.

Unlike traditional stretching, dynamic warmups are not held, rather the athlete moves his body and does not hold a position. You will see some future articles on dynamic warm ups. For now, as a beginner, I would suggest light cardio and some light stretching.

What about a cool down after I exercise?

You should do a cool down at the end of your routine as well. If you are doing aerobic or anaerobic work, you should decrease the pace or walk for a few minutes until your hear rate has decreased to a more moderate level. Then, start stretching.

At this point, your body should be pretty warm. You should be able to stretch deeper than you did in your warm up. The stretching is a crucial component to your cool down. It will not only help you avoid soreness the next day, it will also help you improve your flexibility and range of motion. Better flexibility and range of motion will help you in every day movements and prevent future injuries.