Make Exercise for Weight Loss Part of Your Daily Routine
There is no way around it, if you want loss and to keep the weight off, you’ll need to become more active.
But some days it just seems almost impossible. Working longer hours than ever, family obligations, it just seems there aren’t enough hours in the day, our days are booked solid, already.
Yet research has proven to maintain a healthy weight, exercise must become part of your overall daily lifestyle. The key is getting exercise whenever we can. When you exercise, your body uses more calories. And when you burn more calories than you consume, you achieve loss of weight. Simple….right!
To maintain its vital functions, our bodily system requires a minimum number of calories each day, this is called the “basal metabolic rate.”
We must keep our metabolism elevated as people with a high metabolic rate burn more calories compared to those with a low rate of metabolism.
The best exercise for weight loss is any exercise that you enjoy and will actually do on a regular basis. Exercising will definitely help you trim down faster than diet alone.
If you cut 500 calories from your diet each day, your loss would be about 1 pound a week because 3,500 cal. equals about 1 pound of fat(500 calories x 7 days = 3,500 calories). Caloric intake may need to be adjusted in the body as we age, to continue a weight loss plan at the same rate.
For most healthy adults, the Department of Health and Human Services recommends these exercise guidelines:
- Aerobic activity – The DHHS recommends at least 150 minutes a week of moderate aerobic activity or 75 minutes a of vigorous aerobic activity. To develop strong muscles and develop the respiratory system by increasing the maximum amount of oxygen one can consume during exercise. They also build up the endurance to withstand the buildup of waste substances such as lactic acid and increase the ability to remove them from the body.
- Strength training – Do strength training exercises at least twice a week. ( I lift weights every other day). No specific amount of time for each strength training session is included in the guidelines.When building strength it’s possible to get smaller and heavier at the same time. Muscle is a much denser tissue than fat. With strength training, it’s possible to gain about two pounds of muscle per week with loss about two lbs. of fat per week. The number on the scale might not move much at all, your weight may increase. But don’t quit! It’s at this point that a lot of people quite weight training because they don’t understand the physiology of what’s happening. The scale can be misleading at such times. Just keep going, you’re doing great.
Moderate aerobic exercise includes such activities as brisk walking, swimming and mowing the lawn.
Vigorous aerobic exercise includes such activities as running and aerobic dancing. Strength training can include use of weight machines, free weights, or activities such as rock climbing or heavy gardening.
As a general goal, aim for at least 30 minutes of physical activity every day.
Exercise takes discipline. But look at it this way, if you’re overweight, you’re at risk of a heart attack. If you don’t do something about your weight problem, it’s indirectly a self-destructive behavior. This has got to be a top priority in your life, because it’s your health.
You must make exercise a daily habit and integrate it into your regular everyday life, it has to become part of your daily routine.
Do an activity you enjoy and will actually do on a regular basis. The reason for this answer is that an exercise program will not be effective if you are not doing it. Always remember a successful strategy to winning the battle of the bulge is to make a winning combination of dieting and exercise.
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