How to exercise to lose weight fast
Do you know it is better to center on workouts instead of low-calorie diet or liposuction? Yes it is, usually, when anyone tries losing weight, all effort made is not just losing weight but fat. Those low-calorie diets can result to fast weight loss but the problem is that it is also the fast track to fat again, as it has been reported by experts who studied long in this field. This studies has also demonstrated that after years of dieting, people who followed didn’t get slimmer but rather got fat and lost a lot of muscle mass.
Those extreme diets (less than 500 – 1000 calories per day) may, in fact, make you lose in a few weeks up to 20% of your muscle mass. More so, the loss of just one pound of muscle is enough to slow down the body metabolic rate (those calories burned at rest). The result will evidently be spending fewer calories in 24 hours. This is just the reason why you gain weight after a low-calorie diet.
Deal with the root cause of overweight
Now, exercises apart from making you lose fat, enhances your basal absorption, your immune system, increases your muscle mass and strengthens your bones and your heart. On the other hand, low-calorie diets do not give such health benefits, much less a liposuction. To see more of its benefits, exercises immediately attacks the main overweight source: a low calorie output. Here is one truth we must consider, we do not eat more than our ancestors of 30 years ago as we consume 5 to 10% less energy. But rather we are, on average, getting more overweight. What on earth could that problem be? the decrease in energy usage would be 400 to 500 calories daily compared to a century ago According to some researchers.
Here are the rules
However, here are the rules for attaining physical results within a reasonable time if you are not in a great physical condition and you choose to exercise.
1. Start out slowly
Just in case you are fat, it is true that you have adopted an inactive lifestyle for some time. So therefore, your weight loss exercise program should be gradual and include moderate exercises (20 to 30 minutes per session). If you start on the wheel covers, you might get discouraged before you actually lose fat, you could even say, “I knew that exercises were not good for weight loss.” But of course, you'd be wrong.
2. Doing the right exercises counts.
Consequently, during mild or moderate efforts, the body favors fat over carbohydrates as the main energy source. For example, if you walk, you burn 60 to 70% fat vs 30 to 40% sugar. And the more you walk, the longer your muscles use fat as the primary energy source. Therefore, if you walk for an hour and it generates an energy expenditure of 500 calories, rest assured that at least 70% of those calories have been drawn out of your fat reserves.
Simple aerobic exercises, in addition to being well suited to people who aren’t in great physical condition, fat usage increases as muscle fuel over carbohydrates. The reserves of carbohydrates (as glycogen) in the liver and muscles are limited, while reserves of far are more. As a result, during light or moderate exercises, the body favors fat over carbohydrates as the main energy source.
3. Do aerobic exercises, if possible daily
Apply the same method as the low-calorie diets. Why would this be different with an exercise program, if you follow a diet every day?
4. Know that calorie intake is cumulative
Don’t get fooled by some of those so called dieting gurus that says one musk make “tons” of exercises to lose weight. Exercises effect is cumulative. It is outrageous to say that one must play tennis for nine hours or golf for 20 hours to be able to lose a pound. You will have spent about 3500 calories will just a walk of 50 minutes at a quick pace daily for only 10 days. The effect of workout on your energy balance is not instantaneous but rather cumulative (input and output of calories). You will be more motivated to continue your weight loss exercise if you see things in this perspective. Give yourself at least 10 to 12 weeks to see any physical significant results.
5. Your water supply is to be maintained!
Water of course is lost during exercises due to sweating which is also replaced by the water you drink in the next hour. I’m referring to the water that is combined with glycogen as glucose reserved in muscles and not the regular water supply. Each time that muscle cells use glycogen as an energy source, the intramuscular water is released. You lose 2.7 grams of water for each gram of glycogen used. Also, your body quickly uses the muscle glycogen as an energy source when you follow a diet, particularly if it is low in carbohydrates. You get a pleasant but false impression of weight loss when large quantities of water are released as an effect. In fact, weight loss is largely characterized to the loss of water released by the use of glycogen during the first days of a diet.
6. More exercise, more fat used as energy source.
People in moderate shape use (at equal calorie spending) less fat than carbohydrates when compared to athletes of endurance sports (marathon biathlon or cycling). This is one of the interesting effects of regular physical activity. The body will be saving carbohydrates for emergencies and intensive efforts and focuses more on fat as fuel, don’t forget carbohydrates are limited in the body.
The disappearance of fat is first in the shoulders, back, abdomen, upper limbs especially the arms, and finally fat disappears from the buttocks and thighs.
The Best Exercises to Lose Weight
Here are the best exercises to lose weight quickly
1) Walking
Walking is one of the best and most economical exercises, with the simple act of walking comes the wonders of burning calories! Be sure to wear suitable walking wears as you can in your city park or on the treadmill morning or evening at a fast pace whichever is convenient for you.
2) Stairs Climbing
Stairs climbing will help you burn many calories since they are healthy alternative to elevators and lifts and you can do stairs climbing at your own convenience. We suggest you perform this exercise for a short period of time as it may put pressure on your knees.
3) Cycling
You can also make use of a bike instead of going to the market with your car as it is a good way to burn fat easily. Places that are not too far away can be reached with the use of a bicycle. You will quickly see results that are positive in some days later.
4) Jumping Jacks
This exercise builds the bones and the entire body as well and it is often used in the army. Jumping jacks can help burn fat rapidly. It requires no special training but it is a cardiovascular exercise. Just in case you a beginner, you can do four sets of four jumping jacks, either morning or in the evening.
5) Push-ups
This exercise builds up the triceps and back muscles. Push-ups work wonders for burning excess fat stored in your body.
6) Aerobics
If you are looking for a quick way to lose weight, then aerobic classes will do just fine if you join aerobic classes. You can lose a lot of calories in a single session, provided that you do aerobic exercises with the force required.
[Before embarking on any exercise program you’ve not done before please seek health professional advice in order to lose weight]
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