Exercise Speeds Up Weight Loss
Keywords: Diet, Dieting, Weight loss, Losing weight, Healthy Eating, Diets
Most people join the gym or begin their exercise program with high hopes. Unfortunately, most people give up within six months of starting because they are not getting the results they want. Many figure that they will get the same results by dieting alone, but the reality is that the pounds will come off significantly faster when you combine healthy eating, portion control and add an hour- long activity, four times weekly.Adding four hour-long exercise sessions per week does not have to be as hard as it sounds. The first thing to think about is that your new exercise routine will not simple be from now until you successfully lose the weight, but these activity sessions must be thought of as activities you will continue to do to maintain the weight loss. Studies have shown that nearly 90% of individuals who successfully maintain their weight loss also continued their exercise programs.
Why does exercise speed up weight loss and help maintain your weight loss? One school of thought indicates that aerobic exercises especially, are crucial for weight loss. During aerobics sessions, your body begins to burn fat after thirty minutes of moderate intensity exercise. In order to turn your body into a fat burning machine you need to work out at 80-90% of your maximum heart rate (calculated by 220-age). This level of intensity in your work out will help increase your metabolic rate and help your body to burn fat even after you have finished working out. The amount of calories you will burn while exercising and in the hours after depend upon a number of variables, such as; your weight and the intensity of your workout. After doing aerobics exercises for several weeks, you will begin to notice that you clothes feel looser and that you feel healthier overall. Also, aerobic exercise has been shown to increase mood and help ease depression.
Another school of thought states that working out with resistance (that is, weight, or resistance bands) is the best way to lose weight. Once again, there are a lot of variables which will determine how successful you will be at losing weight this way. Previous research indicated that for every pound of muscle you added to your body, your resting metabolic rate would increase by 60 calories. That’s a fantastic finding, meaning that if you add five pounds of new muscle, you will automatically burn an additional 31 pounds of fat in a year. By adding this muscle you will also tone your look, so whether or not the scale says differently, you body composition is going to change for the better. There is merit to this plan, even though the research has not born out the claims that each pound of new muscle burns 60 calories of fat per hour. No one knows for sure how much fat you will burn by adding muscle; it seems to depend upon your gender, your age and your past history of exercis
e. In the end, though, there is good reason to add weight bearing exercises to your exercise plan; regardless of the amount of additional fat you will burn, you WILL burn more fat, especially in the two hours after your workout. Also, weight bearing exercise decreases your odds of getting osteoporosis, something you haven’t likely given much thought to if you are still under 60, but something you will be especially happy about when you are older.
So what should you do? Because no one can tell you for sure how much weight you will lose given either strategy, and because you need to add activity to your lifestyle for the rest of your life, the best thing to do is to add activities which you enjoy doing anyway. Promise yourself at least four, one hour activity slots per week, and PUT THEM IN YOUR CALENDAR. It’s really easy to allow exercise to drop to the bottom of your to-do list, especially if you already have too much to do and not enough time. By putting the appointments in your calendar, you are agreeing to make it a priority to keep yourself healthy. Make it a priority; the same priority you would give going to work and don’t let other people’s needs get in the way. Then, do what you love. Try new activities; curling, squash, racquetball, spinning, biking, volleyball; the list is endless. If you choose activities you enjoy, rather than repetitive exercises on the treadmill or climber, you will have a greater chance
of sticking with them throughout the rest of your life. If you have been a bit of a loner in your exercises so far, getting out and being part of a team will do wonders both for your weight loss and your soul. And the great thing is that many of these activities combine both aerobic exercise and weight bearing together. If you feel that you should have some degree of real exercise each week, add a treadmill/weight lifting session to just one of your scheduled sessions. That way, you will feel as if you are doing the “real work” of exercise while enjoying your weekly activities.
In the end, any exercise speeds up weight loss. While the jury is out on how many calories, or how much fat you will lose exactly, there is plenty of research to indicate that you will build muscle, burn more fat and feel better. What are you waiting for? Go out and start having fun! Your body, and your scale, will love you for it.
Kerry-Ann Matthews successfully lost 75 pounds three years ago and still maintains it.During her four years of post secondary studies, she focused on health, nutrition and healthy weightloss.For free information on a guaranteed way to lose weight visit www.deliciousdieting.com
Previous Articles Highlighter:
Why Breakfast Is So Important When Dieting (1)
Turns out it is true. The process of eating and digesting burns some calories by raising your metabolism. So, how early do you want your metabolism raised? Finally, choosing to eat in the morning does not just get your metabolism going, studies have shown that women have greater amounts of calcium and fiber intake on the days that they choose to eat breakfast.
Weight Loss Tips That Work (2)
Add two-20 minute weight sessions a week, working with a qualified fitness professional at first if you have never used weights before. Remember that muscle weighs more than fat, so do not get upset if you initially see the scales nudge upwards a bit.
Delicious Candy For The Summer Holidays (3)
Marshmallows are no problem and they are just right for a Fourth of July picnic, either eaten with the fingers or toasted on sticks. Jellied candies appear cool and are refreshing; so they are well liked in warm weather even though they are more difficult to make.
The Best Strawberry Shortcake Recipe, Ever! (4)
Keywords: strawberry shortcake recipe, strawberry recipe, the best strawberry shortcake recipe Cakes, cookies, and pies are just a few of the many desserts that are both known and loved. Many people can't say no to a sweet treat, but others feel the need to refuse desserts that they consider to be high in calories and sugar.
Fight Asthma By Eating The Right Foods (5)
It was also found that fresh fruits, 100% natural fruit juice, and fresh vegetables reduce asthma symptoms. Asthma Treatment And Prevention The basic cause of asthma is still a mystery to doctors, scientists, and researchers around the world.
How Often Can You Use The EMS System On The Same Muscle Groups? (6)
But, as many coaches and professional trainers will attest, EMS does have its uses and can help athletes reach their potential. People who do purchase and use EMS machines might wonder how often they can use the machines on the same muscle groups.
Watermelons: A Refreshing And Healthy Way To Beat The Heat (7)
Vitamin B6 is essential for protein metabolism and red blood cell metabolism. It also helps increase the amount of oxygen transported to our tissues and organs. Vitamin C and beta-carotene are very potent antioxidants the body needs to fight against free radicals that can lead to cancer cell formation.
The Benefits Of Mangosteen Supplements (8)
Perhaps you too can experience and feel the great benefits of the mangosteen. Kerry Ng is a successful Webmaster and publisher of The Mangosteen Blog. For more great helpful information about the mangosteen visit www.themangosteenblog.com
How To Detox Chemicals To Kickstart Weight Loss (9)
3. They interfere with the way the body burns stored fat. Which chemicals cause weight gain? Scientific studies have demonstrated that a wide range of chemicals cause damage to the weight control system causing difficulty in losing weight with normal dieting.
New Balance Elliptical Review - An Overview Of The New Balance Elliptical Brand (10)
Magnetic Resistance - This is the best form of resistance (and the standard form among most elliptical trainers these days). Starting at 8 levels of resistance and working up to 16, these ellipticals offer a chance to challenge your body and burn even more calories.
Newer Articles Highlighter:
The Top Five Diseases Associated With Being Overweight (1)
Sleep Apnea and Respiratory Problems Sleep apnea (also known as obstructive sleep apnea) is a diagnosis that within the last 10 years has been link to obesity or being overweight.
What Are Omega-3, Omega-6 And Omega-9? (2)
Despite their name they will not cause weight gain like fat, saturated fat and trans-fat do. Omegas are the healthy kind of fats that your body needs. They include Omega-3, Omega-6, and Omega-9.
Historic Los Angeles Restaurants Part 2 (3)
In the early 1950s the Pig N Whistle closed, but was reopened and restored by new owners in 2001 and continues to charm patrons to this day. If you are in the mood for a nostalgic cafeteria style dining experience, Cliftons Brookdale Cafeteria, located in downtown Los Angeles, is the place for you.
The History Of The Drive-In Restaurant (4)
Some of these restaurants, like Sonic, exist today, and many regularly hold 40s and 50s nights, complete with period music, costumes, and entertainment as a way of remembering the time periods in American history when restaurant menus were simple, computerized ordering was just a dream, and you did not even have to leave your car or drive off of the lot to enjoy a hot meal with your family, a group of friends, or your date.
Fresh Curry Versus Ready-Made Products (5)
Then add the spices one at a time making sure you do not use too much turmeric. Cook and simmer through gently, this process should take at least 30 minutes and try not burn anything - a little tip if you find the base is starting to stick to the pan, turn the heat down a little and add some water (about half a cup full) and continue stirring for a bit.
Lose Weight Fast - Naturally With These 8 Simple Tips (6)
Your body has been without food for 8 to 10 hours, so fuel it and set yourself up for the day. 8. Portion Control Make sure your aware of portion control.
How To Exercise Effectively To Stay Fit Permanently (7)
A good guide to follow when it comes to your diet is to eat smaller meals more frequently and make sure you are eating lots of natural foods like fresh fruits and vegetables.
Colon Cleansing - Healthy Eating Is Easy (8)
While cleaning your colon can be a very rewarding experience many people forget to eat right while doing so. Here are so tips on what to do and not to do.
Be Smart With Your Food (9)
The perfect choice when eating out in a restaurant is to order a blueberry fruit salad as an appetizer, salmon for your main course and a glass or cup of hot cocoa for your dessert.
The Anatomy Of A Bicycle (10)
The use and development of bicycles have affected mankind in a bigger way than it seems. It has affected history in both industrial and cultural realms. In the initial years, bicycles and its construction were dependent on the technology that existed; more recently, its technology in turn has given forth ideas in different areas.