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Best Fitness Routine To Lose Weight

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  1. #1
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    Smile Best Fitness Routine To Lose Weight

    Staying fit is the best way to live longer and healthier. But many of us are too far from staying in shape due to various reasons. Either they are not getting enough time to think about this serious matter or they are not familiar with a well workout program. Those who are fighting with losing weight, the following discussions will be a great help for them.
    Your workout routine must be comprised of strength training and cardiovascular exercise. Cardiovascular exercise lifts up your heart rate and helps you burning more calories resulting in weight loss. Strength training builds your muscles and makes it strong. It burns more calories too. You can follow circuit training program in which both cardio exercise and strength training exercise are added to get better results. Don?t hesitate to consult with a physician before starting a workout routine to avoid injury as he/she will provide you a exercise program based on your needs and requirements.
    Strength Training Equipments
    Your workout routine should be such so that it can cover all your major muscles. Choose one or two workouts for each body part. Chest flyes, chest press and pushups will work for the chest. Lunges and squats will work for the legs. Tricep extensions and bicep curls strengthen the muscles. Shoulder presses and raises will do for the shoulder and for the back, go for reverse flyes, dumbbell rows and upright rows. Plank, sit ups and many others will work the abdominals and core muscles. 3 sets of 8-12 reps for each exercise will be enough to get rid of unwanted calories. Working out for 3 days a week, not on consecutive days, will be fine.
    Cardio exercises
    Cardio exercises enables you to reduce fat from your body and burn more calories than resistance or strength training. "Strength training itself will not lead to an appreciable amount of weight loss because it just doesn't burn enough calories," as said by Glenn Gaesser, (PhD, FACSM) who is a departmental head at Virginia University in Charlottesville. Cardiovascular exercises consist of jogging, cycling, kickboxing and swimming. These exercises get more amount of calories and fat out of your body. Select some exercise which you enjoy while performing so that you can give twenty to sixty minutes to each session. The more sessions you will go for every week, the faster your calories will get burned. It should be carried out 2 to 6 days each week.
    Healthy Diet
    A balanced diet is something that can keep you healthy throughout the life as it includes a lot of fruits and vegetables, proteins and whole grains. Alcohol, sweets and fried foods should be limited. Staying hydrated is equally important as it provides you the stamina and spirit to carry out the daily chores in a more effective way. "Eating and exercise are not separate issues," says Church. "They are closely connected. Too many people think these large doses of exercise are an excuse to eat whatever you want."
    Activities That Burn More Calories

    Timothy Church (MPH, MD, PHD) who is a professor at Pennington Biomedical Research Center in Baton Rouge, La is of the opinion that "the exercise you'll do," is a superb way to reduce fat calories. Other health experts too hold the same view. "The two things that stop people from losing weight with exercise are either boredom or injury," as said by a strength and conditioning specialist and physical therapist Ben Quist, PhD, NSCA. To avoid boredom what you have to do is to change your workout routine time to time. Make it fun and enjoyable. Choose those activities that make you comfortable and should be sustainable. Begin with working out on an exercise bike or an elliptical machine as it will be easy to perform. To lose weight you have to burn more calories than you intake or consume.
    Burning more calories is what is most important to lose weight faster. There are a variety of activities which help you burn more calories and fat. Through the proper use of stair-climbers, treadmills and other cardio equipments, you can burn up to 1000 calories per hour. Choose something that you can sustain for more time. Running works well than walking in burning calories and fat. Skating for 30 minutes over a hilly area can burn 300 calories. You lose more weight at fast pace. But going faster is not always a good way to lose fat. Moving slower will give you more strength to continue workout for a longer period and it ends you up burning more calories. A beginner is able to lose 4-5 calories in one minute of exercise but if you are fit enough, you are capable of burning 10-12 calories. The burning of calories depends on how intensely you are working out. Some activities and their burning capacities for every 15 minutes are given below in a chart form.


    Activities........................................ ........................................ 15 minutes

    Basket ball.............................................. ................................... 141 Calories
    Boxing .................................................. .....................................165 Calories
    Aerobic Dance .................................................. ..........................171 Calories
    Circuit Weight Training .................................................. ............. 189 Calories
    Bicycling (15 MPH) .................................................. .....................177 Calories
    Bicycling (18 MPH) .................................................. .....................213 Calories
    Golf .................................................. ............................................87 Calories
    Inline Skating .................................................. .............................150 Calories
    Downhill Skiing .................................................. ...........................105 calories
    Karate .................................................. .......................................180 calories
    Rowing Machine .................................................. .........................104 Calories
    Swimming .................................................. ..................................124 Calories
    Slide .................................................. ..........................................152 Calories
    Tennis (singles) .................................................. ...........................116 Calories
    Walking (20 min miles) .................................................. ..................60 Calories
    Walking on hills (20 min miles)............................................ ............. 81 Calories


    Some Extra And Important Tips That Help you Meet your goals

    Having an exercise partner proves very effective in performing regular exercises. Gaesser says, "It's much easier to say no to yourself than to someone else.? Who do physical activities together. It also reduces boredom and add fun to these activities.
    List the definite exersises that you want to do with dates and time.

    Measure your weight daily as it let you know how much calories your are burning. Most importantly it helps to know whether the activities you are performing with specific exercise equipments are working for you or not. If the weight remains the same after a month workout, consult with a physical trainer immediately.

    Overdoing of the exercises can get you negative results. Studies show "People end up hurting themselves in the first week and then they give up?.
    Have cooked food at home as it gains you less calories and fat. Save your money that you spend on a restaurant food for special occasions. Get together with friends for walking rather than having food in a restaurant is a better idea to control fat and weight.
    Avoid parties as it lets you consume more calories if it is not that much essential.

    Any more suggestions, guys? You are welcome to leave your precious comments.

    Thanks in advance.
    Last edited by Andreas_Cramer; 04-23-2013 at 06:49 AM.

  2. #2
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    Hi,

    This isn't saying 30 minute walks aren't good!!! 30 minute walks are good and we need them, but we need other stuff too - like strength workouts which the Challenge recommends.


  3. #3
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    Quote Originally Posted by Andreas_Cramer View Post
    Staying fit is the best way to live longer and healthier. But many of us are too far from staying in shape due to various reasons. Either they are not getting enough time to think about this serious matter or they are not familiar with a well workout program. Those who are fighting with losing weight, the following discussions will be a great help for them.
    Your workout routine must be comprised of strength training and cardiovascular exercise. Cardiovascular exercise lifts up your heart rate and helps you burning more calories resulting in weight loss. Strength training builds your muscles and makes it strong. It burns more calories too. You can follow circuit training program in which both cardio exercise and strength training exercise are added to get better results. Don?t hesitate to consult with a physician before starting a workout routine to avoid injury as he/she will provide you a exercise program based on your needs and requirements.
    Strength Training Equipments
    Your workout routine should be such so that it can cover all your major muscles. Choose one or two workouts for each body part. Chest flyes, chest press and pushups will work for the chest. Lunges and squats will work for the legs. Tricep extensions and bicep curls strengthen the muscles. Shoulder presses and raises will do for the shoulder and for the back, go for reverse flyes, dumbbell rows and upright rows. Plank, sit ups and many others will work the abdominals and core muscles. 3 sets of 8-12 reps for each exercise will be enough to get rid of unwanted calories. Working out for 3 days a week, not on consecutive days, will be fine.
    Cardio exercises
    Cardio exercises enables you to reduce fat from your body and burn more calories than resistance or strength training. "Strength training itself will not lead to an appreciable amount of weight loss because it just doesn't burn enough calories," as said by Glenn Gaesser, (PhD, FACSM) who is a departmental head at Virginia University in Charlottesville. Cardiovascular exercises consist of jogging, cycling, kickboxing and swimming. These exercises get more amount of calories and fat out of your body. Select some exercise which you enjoy while performing so that you can give twenty to sixty minutes to each session. The more sessions you will go for every week, the faster your calories will get burned. It should be carried out 2 to 6 days each week.
    Healthy Diet
    A balanced diet is something that can keep you healthy throughout the life as it includes a lot of fruits and vegetables, proteins and whole grains. Alcohol, sweets and fried foods should be limited. Staying hydrated is equally important as it provides you the stamina and spirit to carry out the daily chores in a more effective way. "Eating and exercise are not separate issues," says Church. "They are closely connected. Too many people think these large doses of exercise are an excuse to eat whatever you want."
    Activities That Burn More Calories

    Timothy Church (MPH, MD, PHD) who is a professor at Pennington Biomedical Research Center in Baton Rouge, La is of the opinion that "the exercise you'll do," is a superb way to reduce fat calories. Other health experts too hold the same view. "The two things that stop people from losing weight with exercise are either boredom or injury," as said by a strength and conditioning specialist and physical therapist Ben Quist, PhD, NSCA. To avoid boredom what you have to do is to change your workout routine time to time. Make it fun and enjoyable. Choose those activities that make you comfortable and should be sustainable. Begin with working out on an exercise bike or an elliptical machine as it will be easy to perform. To lose weight you have to burn more calories than you intake or consume.
    Burning more calories is what is most important to lose weight faster. There are a variety of activities which help you burn more calories and fat. Through the proper use of stair-climbers, treadmills and other cardio equipments, you can burn up to 1000 calories per hour. Choose something that you can sustain for more time. Running works well than walking in burning calories and fat. Skating for 30 minutes over a hilly area can burn 300 calories. You lose more weight at fast pace. But going faster is not always a good way to lose fat. Moving slower will give you more strength to continue workout for a longer period and it ends you up burning more calories. A beginner is able to lose 4-5 calories in one minute of exercise but if you are fit enough, you are capable of burning 10-12 calories. The burning of calories depends on how intensely you are working out. Some activities and their burning capacities for every 15 minutes are given below in a chart form.


    Activities........................................ ........................................ 15 minutes

    Basket ball.............................................. ................................... 141 Calories
    Boxing .................................................. .....................................165 Calories
    Aerobic Dance .................................................. ..........................171 Calories
    Circuit Weight Training .................................................. ............. 189 Calories
    Bicycling (15 MPH) .................................................. .....................177 Calories
    Bicycling (18 MPH) .................................................. .....................213 Calories
    Golf .................................................. ............................................87 Calories
    Inline Skating .................................................. .............................150 Calories
    Downhill Skiing .................................................. ...........................105 calories
    Karate .................................................. .......................................180 calories
    Rowing Machine .................................................. .........................104 Calories
    Swimming .................................................. ..................................124 Calories
    Slide .................................................. ..........................................152 Calories
    Tennis (singles) .................................................. ...........................116 Calories
    Walking (20 min miles) .................................................. ..................60 Calories
    Walking on hills (20 min miles)............................................ ............. 81 Calories


    Some Extra And Important Tips That Help you Meet your goals

    Having an exercise partner proves very effective in performing regular exercises. Gaesser says, "It's much easier to say no to yourself than to someone else.? Who do physical activities together. It also reduces boredom and add fun to these activities.
    List the definite exersises that you want to do with dates and time.

    Measure your weight daily as it let you know how much calories your are burning. Most importantly it helps to know whether the activities you are performing with specific exercise equipments are working for you or not. If the weight remains the same after a month workout, consult with a physical trainer immediately.

    Overdoing of the exercises can get you negative results. Studies show "People end up hurting themselves in the first week and then they give up?.
    Have cooked food at home as it gains you less calories and fat. Save your money that you spend on a restaurant food for special occasions. Get together with friends for walking rather than having food in a restaurant is a better idea to control fat and weight.
    Avoid parties as it lets you consume more calories if it is not that much essential.

    Any more suggestions, guys? You are welcome to leave your precious comments.

    Thanks in advance.
    Good stuff

    "May the force be with you all"

  4. #4
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    I love the list of calorie-burning exercises. My mantra is to burn more than you eat, and I go for 30 minute walks a couple times a week. I gotta try some strength training too.

  5. #5
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    Sort your diet out first. Then worry about fitness routines after. It will probably come down to what you enjoy doing most.

  6. #6
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    Best Fitness Routine To Lose Weight

    All I can contribute is you walk 30 minutes and smile to whom you encounter along the way. !!

    Or even hug them! HAHAH

    Nancy

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