Weight Loss Exercises Can Be Fun And Enjoyable

Weight loss exercises that can be fun and enjoyable? Are you kidding me?! You’re probably thinking how in the world can either losing weight or exercising be any fun. After all, you’re not the type who’s going to lace up the old running shoes and go trotting off down the road for 5 or 6 miles. Are you, right?!

Well you know what, for weight loss, exercising doesn’t have to be hard or a drag. I want to help make managing your weight as natural as breathing and hope this website will be a resource you return to time and time again to help you to that end.

Some people are able to put together a good eating plan that works for them and others need a weight loss plan that can get them moving in the right direction. Clients ask me all the time, “what is the best exercise for losing fat and weight?” My answer is, “the one that you enjoy doing.”

Exercising doesn’t have to be complicated. We just need to move our butts. Moving is the most natural thing we do. This does wonders to help control weight, strengthen the heart and clear out the mind. However, a little knowledge can help you get the most out of exercising for weight loss.

Any weight management program should include both cardio-respiratory (cardio) and resistance (weight) training. Together they strengthen the heart, accelerate fat loss, help you think better and just flat out make you feel better.

Cardio Training

One type of cardio training is called aerobic exercise. It’s defined as exercise which elevates your heart rate to a “steady state” and keeps it there for 20-30 continuous minutes. You don’t have to knock yourself out in order to burn fat. In fact, you might be surprised to find out how easy it is to exercise aerobically for fat loss.

Since aerobic exercise is based on heart rate, you need to know yours. With two fingers, find your pulse either at your wrist right under your thumb or find it right up under your chin along your throat. Without pressing down too hard, count it for 10 seconds and multiply by 6. This gives you your 1 minute heart rate.

To find out the best heart rate for you to burn fat do this: subtract your age from 220. This gives you your maximum exercising heart rate (MHR) measured in beats per minute (bpm). Take this number and multiply it by 50% and 70%. This gives you the best heart rate range for cardio exercise. For example I’m 54 years old. So for me,

220 – 54 = 166 (my MHR) 166 x .50 = 83 bpm 166 x .70 = 116 bpm

If you have 45-60 minutes, work towards the lower range to most effectively burn fat. This also works well if you’re out of shape. If you’re in better shape and only have 20-30 minutes to exercise, work at the upper range (70%). You’ll find that even walking at a moderate pace will put you somewhere in this range.

Exercising for weight loss can be as simple as walking. In fact, walking is a perfect exercise. No special equipment and clothing is necessary. Just somewhere to walk. Pick activities that lift your spirits. My wife and I love to dance. What a fun way to get in shape. The thing is to pick activities that you enjoy and will stick with.

If you have a chronic health problem such as diabetes, heart disease, high blood pressure, or if you haven’t exercised in a long time, check with your health care provider about what type and amount of physical activity is right for you.

Check out these exercise tips:

•Be honest about what type of shape you’re in when starting out. Don’t try to do too much all at once. You might have to start with 5-10 minutes of exercise and build from there.

•Aim to get in 30-60 minutes of exercise daily.

•Find a buddy to train with. This can help with motivation.

•Mix up your activities. Don’t get caught in a rut. Try new things or join a team and widen your social circle.

•Set some short and long term goals and hit them.

•Keep an activity log. This keeps you moving towards your goals. Note how you felt that day.

•Get support. A weight loss support system is invaluable. Some will try to sabotage your efforts.

•Listen to your body it will tell you if you’re pushing too hard.

•Take time off if you’re feeling fatigued or sick. Ease back in when you feel better.

•Buy a pedometer, clip it to your pants and walk 10,000 steps every day. This is an easy way to lose weight.

In my monthly ezine which you can subscribe to, I give you the latest, scientific information to help you design the best cardio and resistance training program to get that fat flying off your gut, butt and everywhere else. Sign up today!

Resistance Training

Along with cardio exercises, resistance training is invaluable in fat and weight loss. This type of exercise typically uses body weight, machines, dumbbells, barbells and bands to work the body. Resistance training helps you lose body fat the right way by helping you build muscle which turns you into a fat burning machine.

Don’t be afraid to hit the weight room. It can look imposing to the novice. Hire a certified personal trainer to help you design a safe, effective program. After spending time hitting the weights and seeing the cool results you will be hooked for life. It’s one of the best habits you can develop and will pay you huge dividends for years to come.

Again, exercising for weight loss can and should be fun. I’ve spend over a decade helping clients do just that. If you follow my advice you’ll be successful too. So, shut off the t.v., get up off the sofa, move your butt and create the body that’s perfect for you.

Everyday – Some How – Some Way