If you are using exercise as part of a program to lose weight, you may be interested in my new book the EXCITE diet.
It’s a diet book with a difference. Instead of using a a very limited range of food as many diet books do (and an even more limited exercise program), it has 50 daily weight loss plans – some based on diet, some on exercise and even some mind games that help you win the weight loss battle.
Each one will help you lose weight and as they are completely flexible you simply choose one each day (one that fits in with what your plans are for the day) and follow it.
You never get a chance to get bored on this weight loss program because you do something different every day. Choose from exercise based days such as “Over The Hill Day” “TV Day” and “Conservation Day” or diet based days such as “Apple Day”, “Ice Cream Day” or “Bacon Double Cheeseburger Day”.
If you want to lose weight fast, you can double up and choose an exercise and a diet day or choose one of the specially marked FAST plans some days every week.
One great way to lose body fat is to weight train. Weight training (or resistance training), is the quickest way to lose weight, because it speeds up your resting metabolism, so you burn more calories at rest. Why is this important? A pound of fat burns only two calories at rest, a pound of muscles burns six. Only a four calorie difference you say? Yes, but you want your body working for you all the time, not just when you are exercising.
If you build, say, an extra ten pounds of muscle, you will burn an extra 40 calories an hour…so, an extra 960 calories a day, and an extra 6,720 calories a week. You need to burn 3,500 calories to lose a pound…so…if you are eating right and exercising, resistance training is going to be the best exercise to lose weight.
Which exercises in particular at the best for fast weight loss? Let us look at a variety of upper and lower body exercises and point out their benefits.
For the upper body, you need to hit all the major muscle groups. An unbalanced body will look odd and may result in pain in the underdeveloped muscles. For example, you must work chest and back, biceps and triceps. They are opposing muscle groups, and need to be worked evenly to promote balance. For chest, the granddaddy of all exercises is the bench press. Another really great chest exercise is the butterfly.
For the back, make sure to do a variety, as there are many muscles in your back, and the back is very important to your daily life. The back is part of the core, and as the term implies, it is the core of all movements. Rows, using a barbell or dumbbells are an essential back workout, as are dead lifts. Dead lifts work not only your lower back but also your hamstrings, quads, and abs.
Tricep and bicep work is probably self-explanatory. Bicep curls are something that everyone knows, but not everyone knows that the biceps work as helper muscles in triceps exercises. Tricep dips on a chair or bench are great for shaping the muscle, as are tricep kickbacks. Make sure to use a lower weight on kickbacks, as a heavier weight is unnecessary and will only compromise your form. To build tricep muscles, overhead presses and lying triceps extensions will do the trick.
Lower body exercises can be done two to three times a week, as the lower body contains the larger muscles. These muscles will burn more calories and get the heart rate up, so you will get a little cardio benefit as well when you work these muscles – another way to lose body fat. One of the best exercises to tone up in the lower half is the squat. Everyone has to do squats if they want to work the legs. Next in line are plie squats and lunges. Calf raises round out the lower half, and are great definers.
Put together, all these exercises will provide anyone with an excellent full body workout. Remember to alternate upper and lower body days, giving muscles groups at least one day of rest between workouts. Abdominals can be worked every day, or every other day, but no more than 15 to 20 minutes per day. Done correctly, these exercises will not only help you to burn excess body fat, but give you a toned, beautiful body as well.
Lots of people choose running or jogging as a way to boost the number of calories they burn each day and help improve their cardiovascular health. Running is the original exercise -our ancestors have been doing it for thousands and thousands of years before anybody had enough to eat to become obese. You’d think for that reason that we’d be better at it by now, but it doesn’t seem to be the case. Indeed, the number of injuries caused by running are astronomical! If you think about it, it make sense, every step causes stress on joints from the lower back to the ankles.
As the trend towards running got going in the 70’s, shoe makers like Nike kept putting more and more cushioning in their shoes, ending up with soles completely covered in air pockets and foam. Recently shoe manufacturers have gone just the opposite way, with a company called Vibram making a shoe that actually has no cushioning and individual toe pockets! Of course, there are thousands of types of shoes in between these two extremes, but it does leave a new runner wondering what the right answer is. the latest idea is to fundamentally change the mechanics of running, and this is where Chi Running comes in.
Chi running is a style that mixes in principles of Tai Chi and Yoga into regular training. Philosophically, the runner should think in terms of efficiency, cadence and mindfulness. Less theoretically, the runner should be keeping their body leading so as to fall into the stride, they should be performing body loosening exercises before the run, and they should be using a mid foot strike. In this type of footfall, the ball of your foot lands first.
As you might guess, a shoe manufacturer, New Balance (the same company who makes the famous New Balance 991) has created a shoe just for Chi Running, the New Balance 801. While these don’t have individual toe pockets, (which would take some getting used to), they have been designed specifically for mid foot strikers, which is the right design for Chi running shoes, without going too far away from traditional foot gear.
With time, a human body changes tremendously. The metabolism rate slows, fats start to accumulate in the weirdest and very conspicuous places, the skin wrinkles, strength drops and generally looks start to fade. It is not true that this is a natural phenomenon we cannot do anything about There is actually a lot you can do to slow down the process of aging and get rid of fat right now and it is not so very difficult to achieve, if you follow a program like the one in Fit not Fat at 40.
Contrary to common belief, men are not the only ones that should develop their bodies, there are tons of programs for bodybuilding for women over 50 never mind 40 which you can use to restore your youth and good looks besides increasing your strength levels and general health.
Just the fact that you are reading this means that you are prepared to embrace proper lifestyle with good exercise and acceptable dietary habits to help you lead a healthier life and look more youthful. First, you must accept that you cannot be healthier unless you eat well, exercise and minimize the chemicals you take into the body. You should expect to go exercise or to the gym roughly two or three times a week, each session lasting between 10 and 20 minutes at the start and 20 to 40 minutes when you get used to the exercise. You must understand that in order to stay fit over 40, you may need to push yourself a bit harder than you are just now, and use core balance as the primary technique for your exercises.
The exercises you will concentrate on during the later stages of exercising will largely depend on your objective of working out but since most people do so to stay fit and build their bodies, there is always a perfect set of strengthening plus cardio exercises which will fit the bill. Vary your exercise so that you cover all parts of your body for best results.
If you want to shed weight like “The Biggest Loser” here are the 5 best exercises to lose fat and get lean. Find out exactly what exercises to do to help you lower your body fat percentage. All you have to do is to pick a few that you like and start doing them today!
Cardio interval training
Your days of long hours of boring cardio are over. All you have to do to burn fat is shorter cardio interval training sessions. They are so effective that you only need 20 minutes 3 times a week.
Weight training tones and defines the body and sheds away a lot of fat in return. The act of building muscle also boosts your metabolism and help you burn more calories and fat.
Circuit training is super effective for burning away fat. It combines cardio training with weight training to deliver a super effective fat burning workout. You can find a circuit in most gyms and health clubs, or you can just make your own.
Kick-box aerobics / Taebo
If you are a bit more adventurous, you might want to give kick-box aerobics a go. It is a high intensity exercise that burns away a lot of fat. If you are new to it, make sure that you take things slow in the beginning.
What makes dancing such a good fat burning exercise is the fact that you can do it while having tons of fun. And if you enjoy an exercise you are bound to do it more often – making it more likely that you will burn fat that way.
All 5 of these exercises are excellent for burning off fat. Choose your favorite exercises and start implementing them today and you will start to burn calories and fat. Your diet is also very important if you want to lose fat. The best fat burning foods can help you to burn more fat with your diet. Here is one delicious recipe that contains fat burning foods.
For many people struggling to lose weight the dieting part of weight loss is the easiest to do, believe it or not. This may not sound true, if you’ve been through many diets and struggle to lose weight. However, for many people, exercise is much harder to accomplish. Think about how many times you have tried to motivate yourself to go to the gym or stick to any kind of exercise routine. It is much easier to simply choose a meal which contains fewer calories than normal or snack on some carrots instead of potato chips. However, exercise is a much harder beast to tame. If you would like to know how to lose weight through an exercise program and stay motivated here are a few ideas.
Break up Your Exercise Routine
Finding an exercise program is usually the easiest thing to do. There are many exercises which can be performed to help you lose weight. The hard part is staying motivated and sticking to an exercise program. Often this can be overcome by simply breaking your program up throughout the day. Most people will exercise for one hour. It may be hard to stay motivated for an entire hour of exercise. If this is the case you may be able to break your exercise routine up into four separate 15 minute exercise periods throughout the day. You will not get as fit but you will burn just as many calories if you do that.
Exercise to Music
Also, to help stay interested while exercising you can turn to your trusty old MP3 player. Some people prefer to exercise in quiet solitude and use the time to think; however, many people would prefer to have some type of distraction while exercising. A good MP3 player can provide this distraction. If you love music then you can load up your favorite songs and listen to them while exercising which will help keep you motivated. Also, if you’re a fan of radio shows you can find radio programs and podcasts on nearly any topic. Losing yourself in an interesting radio show will make the time fly by while exercising.
Change Your Activity
Another great way to stay motivated through exercise is to vary your routine. Find several different exercises which you enjoy and rotate your exercise routine through them all. There are a number of different aerobic exercises which will help burn belly fat and can offer a great change of pace. Many people enjoy running or walking to burn calories. In addition, bicycling is a great way to see a variety of different scenery and burn calories. Swimming is one of the best exercises you can perform which burns fat and works almost the entire body. There are a number of different exercises which you can determine will fit into your lifestyle, and then you can simply perform each of these exercises on different days to help stay interested in your workouts.
There are lots of ways to lose some weight and improve fitness at the same time. Some methods are commonly used, such as swimming, running, working out at the gym etc. Others are not so obvious, yet can be immensely effective when done regularly. One of these weight loss tips is to take the stairs whenever the opportunity presents itself. So here’s a look at taking the stairs and how you can turn this mundane task into a great way to lose weight.
Generally, people who work in offices tend to either work on a higher floor in their building or need to visit offices on different floors to their own during the course of the working day. Here is an excellent opportunity to turn a chore into a mini fitness routine that you can do every day. Instead of taking the elevator as so many often do, even when it means going up or down only one or two floors, take the stairs! Of course, we’re not suggesting that if you work on something like the twentieth floor that you should do the equivalent of scaling a mountain every day! But you could get out of the elevator two or three floors early and take the stairs the rest of the way. At first you’ll be a little out of breath, but if you start doing it every day, you’ll find that before you know it, you’ll be bounding up those stairs two at a time and feeling great.
The same goes for when you are at home, assuming you live in a house that has a flight of stairs of course. Instead of ambling painfully slowly over each step, change your pace and run up those stairs! The more you do it, the fitter you’ll become and your weight will start to drop off.
The reason running up and down stairs is such a great form of exercise is that it is cardio-vascular in nature, similar to aerobic exercises. The action forces you to use the large muscles of your legs to propel your body up or down the steep incline of the flight of steps. This makes your heart race and your breathing rate increase as your body demands a fast hit of energy to perform the strenuous task. The more often you do this and for longer, the more energy your body will use, which is taken from the level of blood sugar, depleting it and forcing your body to replace it from its store of fat in order for your muscles to continue working hard.
This not only leads to weight loss but also to a toning of the leg, buttock and torso muscles, meaning you’ll begin to look better in nice clothes. All in all, you’ll start to view those stairs in a whole new light now that you know this neat weight loss tip under your belt.
If you are looking to make a change in your life and finally lose belly fat which has plagued you for years, one of the best ways to accomplish this is through exercise. With the right exercise regimen you can lose belly fat and keep it off. However, this will require a complete life change and the will power to keep these changes in place. This is where many people will fail. Many people get excited about a new weight-loss program and follow through religiously for a couple of weeks until they become bored. They then revert back to their old ways and put the weight back on.
In order to lose your weight you will have to make a total change in your lifestyle. This means completely changing the way you eat. You do not have to starve yourself or totally cut out foods which you love. This only means you need to start making smart decisions when it comes to the food you eat. You can occasionally splurge and enjoy whatever you want, as long as you regularly eat a low-fat diet the rest of the time.
This new lifestyle also will include exercise. Simply exercising every now and then is not the way to lose weight. You must develop an exercise routine which is challenging and fun which will keep you interested. This exercise routine must be followed each and every week whenever possible. The best way to do this is to schedule your exercise periods the same way you would schedule any other event in your life. This time should be set aside for exercising and nothing else.
Once the planning is done for your new lifestyle and your exercise period is in place, then you can focus on what types of exercises will best help you lose your belly fat. By far, the best exercises you can perform to lose your belly fat are aerobic exercises. You will need to increase your heart rate and keep it increased for a sustained period of time for the most benefit. Even a fast-paced walk can burn an extraordinary amount of calories. In order to stay interested in your exercise routine it is wise to vary exercises you are performing. Try to come up with five or six cardio exercises which you really enjoy. Then simply rotate these exercises on different days in which you exercise. This will help keep your workouts fun and interesting.
Exercising is one of the best ways to lose weight. Fad diets come and go; however, a large amount of exercise can overcome even the worst eating habits. By combining good eating habits and exercise you are sure to lose that belly weight.
Are you unhappy with the features of your face? Do you have the dreaded double chin, chubby cheeks, jowls and the like? Do you want to find out how to lose cheek fat or more importantly, how to lose face and neck fat?
First off, you need to understand that spot reduction is somewhat impossible to accomplish. Just think about, how wonderful it would be if you could simply target specific areas of your body like for example flabby arms, inner thigh fat, tubby tummy or rounded cheeks and just focus all of your time and energy in burning the fats on those said areas. That would be perfect right? But it is just not possible.
Then again, this does not ultimately mean that all hope is loss! How to lose cheek fat or face fat in general is still very much doable. Here are some tips for you to ponder on.
1. Diet and Exercise
Use the combination of diet and exercise. Both elements are crucial and they can help you lose weight in certain parts of your body – facial fats included! Cardiovascular routines are great in helping you trim down your weight. Some of the options that you can try are biking, running and jogging. Keep in mind that although spot reduction is not possible, weight loss is not.
2. Drink Water
Make it a point that you drink lots of water every single day. Drinking plenty of water regularly can provide you with loads of benefits and one of them is weight loss. Another thing is that, drinking plenty of water (at least eight to nine glasses) will help keep your hunger pangs at bay.
3. Facial Exercises
Firm your face up via facial routines. Many people find this weird and in some ways, even a bit silly. However, there is no question regarding the effectiveness of these routines. Many people have already reaped optimum results from such exercises. You too can get the same benefits, if you only try them.
Everyone knows that exercise is an important part of weight loss. To make weight loss and exercise easier, many people will purchase a workout machine for use in their home. Two of the most popular choices for exercise machines are the treadmill and the elliptical machine.
There has long been a debate on elliptical vs treadmill over which offers the best workout. However, there really is no clear advantage of one over the other as far as losing weight is concerned. Both of these machines can deliver the exercise needed to burn calories for weight loss.
Treadmills and elliptical machines can be found in a variety of price ranges. Many of the most expensive models will have advanced workout settings and heart rate monitors along with a long list of features. However, many of these features are unnecessary to accomplish your weight loss goal. If price is a problem, you can still get a great workout on the most basic of treadmills or elliptical.
There is one big issue that should be noted in the differences between these two machines. If you have leg problems of any type then an elliptical may be a better solution than the treadmill. An elliptical will have a nice smooth motion for your workout, whereas a treadmill may be harder on your joints especially if you run rather than walk on it.
No matter which machine you choose, to get the most out of your purchase you should set aside constant workout times and of course follow the usual weight loss tips you read everywhere. You probably know what you should be doing. It’s just a case of doing it. Your workout schedule should be maintained as if it were a job. Many people only exercise haphazardly every now and then. This is not the way to lose weight. In order to lose weight and keep it off follow a strict workout routine. Depending on the weight-loss you would like to accomplish, your workouts in the beginning will be much more frequent to actually lose the weight. Once the weight is off you may be able to maintain your ideal weight by only exercising two or three times a week.
Exercise should not be the only effort you put in to weight loss. A good weight loss plan will have a combination of exercise and diet. If you have put on pounds it is probably a direct relationship to what you are eating. Many people consume way too many calories than their body needs throughout the day. Most of this can be attributed to snacking when we are bored. By simply eliminating this snacking you may be able to shed several pounds by this action alone.