Exercise for Weight Loss

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To exercise for weight loss, the most effective program is a total body workout. By including all of your muscles in a workout routine, you will increase your lean muscle mass. This lean muscle mass will then increase your metabolism to burn fat stores. There is no one exercise to lose weight. Just like your diet, a balanced program is most effective.

Be sure to have your health care professional clear you to start an exercise program for weight loss.

What is a balanced Exercise Program?

A balanced exercise program includes resistance training coupled with some type of cardio program. If you enjoy sports, include these as well for a truly balanced plan.

Resistance Training

A resistance training program can include:

Weight training
Bodyweight exercises
Weight machine exercises
Rubber band exercises

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A resistance training program breaks down your muscle from the stress of lifting weights. The muscle will then repair the muscle providing more size and strength to cope with this stress. In addition, it depletes your glycogen stores (muscle energy from carbohydrates).

The body is now in a depleted state and will burn fat to acquire the energy it requires. When you consume food, the muscles are so starved for nutrients that the calories are immediately used for repair purposes. Hence, no fat storage.

The most impressive aspect of resistance training is that the repair process goes on for up to 48 hours after your workout. That’s 48 hours of fat-burning and, better yet no fat storage. That double whammy makes it the best exercise for weight loss.

Cardiovascular Training

Placing a close second behind resistance training is a consistent cardio program. Cardio promotes many health benefits including fat loss. There are many forms of cardio exercises, so choose one that you most enjoy. Some to consider are:

Walking
Cycling
Interval training
Cross country skiing
Elliptical machine training

Cardio exercises also deplete glycogen stores in the muscles making them “hungry” for nutrients. When you are performing cardio, the glycogen in your muscles becomes depleted after 15 minutes or so. By doing your cardio routine for 30 – 60 minutes, your body burns fat stores to provide energy. That’s why it is recommended as an effective exercise for weight loss.

Sports

This, for me, is the most enjoyable exercise to kill the fat. Having fun is an important part of life and for effective weight loss. A positive outlook does so much for the mind and body. Play for the sheer enjoyment. You can still be competitive but first and foremost have fun with it.

Any sport will do:

Golf – no cart. Walk the course.
Baseball
Bowling
Tennis

Get active, get fit!

I have to mention here that for effective weight loss, you need to eat a balanced diet. Your diet should be high in whole foods and low in processed “stuff”. You need to fuel your body with the necessary nutrients.

Exercise for weight loss has to be a consistent activity to achieve your goal to be at a healthy weight.

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