Exercise And Lose Weight

When you are trying to lose weight,  the most important thing to do besides cutting calories to exercise. If you want to lose weight, you need to be active. When you are exercising or very active, your body will burn more calories and fat. This will lead to weight loss.

1 pound of fat is equal to 3,500 calories. If you want to lose a pound, you have to burn 3,500 more calories more than you take in.  So if you cut 500 calories from your diet each day, you’d lose about 1 pound a week. 500 calories in 7 days would be 3,500 calories.

Best Exercise For Weight loss

• Aerobic activity. Get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity. However, to effectively lose or maintain weight, some people may need up to 300 minutes a week of moderate physical activity. You can do a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week, and sessions of activity should be at least 10 minutes long.

• Cardio. The American College of Sports Medicine reports that you can elevate your metabolism for up to 24 hours post-exercise by adding just one little twist to your exercise routine: intervals. All you have to do is inject brief periods of intense effort into your regular walks (or runs, swims, bicycling, elliptical sessions, etc). The intensity effectively resets your metabolism to a slightly higher rate during your workout, and it takes hours for it to slow down again. That equals ongoing calorie burn long after you’ve showered and toweled off.
• Cardio. If you’re a walker and you typically exercise for 30 minutes, try adding a burst of jogging for 30 seconds every 5 minutes. As you become more fit, you can increase the interval length to a minute, and decrease the walking segments to 4 minutes. For the biggest metabolism boost, you’ll want to make sure that the interval portion leaves you breathing hard.

• Strength training. Do strength training exercises at least twice a week. No specific amount of time for each strength training session is included in the guidelines. While your heart and other organs demand fuel around the clock, there’s little you can to increase their metabolic needs. However, your muscles—which also require constant feeding—are changeable. Make them bigger, and they will demand more calories day and night. With the following essential moves, adapted from findings by the American College of Sports Medicine, you can target all the major muscle groups in your body. You should be able to get through the entire routine in less than 30 minutes. Do this two to three times a week and your muscles will turn furnaces that burn up extra calories before your body can convert them to fat.

• Brisk Walking 30 minutes
• Swimming 30 minutes
• Running 30 minutes
• Areobic Dancing 30 minutes

This is some of the best physical activities you can engage in to burn fat and lose weight, In my opinion, the best weight loss workout is a mix of heavy training and cardio. I believe that training heavy is the best way to train when dieting for a few reasons. One, I believe that heavy weights are the best for building muscle and improving strength. If you can keep your strength gains going up while dieting and doing your cardio you can burn a lot of fat and lose weight.

Best Regard,

Frankie Muhammad