For obese people,exercise can be a tedious task in a bid to lose weight.Starting an exercise program for most people even when they don't have fat or weight issues,is like an insurmountable mountain.They most often than not fear if they would ever be able to complete or finish the exercise program.
It takes a great deal of disciple and determination for anyone having weight or fat problems to see any lasting result in shedding those fat.However,no matter how long it may take for you to lose any pound of weight,the journey towards it is worthwhile.Remember that a journey of a thousand miles,start with a step.And the first step towards losing weight is exercise.
You might have tried a few exercise program but you can't just see any change.Perhaps,you are one of those that believe exercise never works.Take a deep breath as i show you 3 tested and proven ways exercise help shed those fat.
#1 BUILD MUSCLE
The old perception was that muscle building leads to muscle bulking and before long,gorging forearms veins and other unwanted results.Actually,this is not the case.Women are very weary of undertaking any exercise that would lead to muscle building.
You should know that even if you are a woman,muscle building causes no harm to your figure provided that you are not supporting the workouts with specific muscle building supplements.
Muscle building is an exceptionally powerful way to boost metabolism.A pound of muscle burns more calories than a pound of fat.In other words,if you have more muscle on your body[anywhere on your body]you will simply burn more calories as a result.You don't ever have to do anything.You simply lose weight because muscle require more of an energy investment.
Let me say this,if you leave this muscle building exercise alone overtime,the muscle fibres will weaken and it stop burning that fat.However,all you need to do is to go back to the exercise program.More importantly,you should remember that once you start building muscle,your body will itself start burning more calories.This may surprise you.Even while you sleep,or go to a movie,or read a book,your body will burn those calories.It is like putting your weight loss program on autopilot.
The more fat you transform into muscle,the more calories you will burn to maintain that new muscle.
#2 INTERVAL TRAINING
Have you heard about catabolism?What is it and what it does.For the records,catabolism is a process by which your body cells are broken down,in order to burn calories.The basic logic in weight loss is how catabolism takes place in your body.
Essentially,if you can engineer your body to require more energy,your body will comply by breaking cells down to deliver it and that process burns calories.This is where interval training fits in with the overall plan.
Interval training is simply adding high energy burning component to your exercise plan on an infrequent,or interval basis.for example,if you can jog for 20 minutes everyday,and thus put your heart in a cardiovascular bzone during this time.this certainly,will help you burn calories.yet you can actually burn disproportionately more calories if,during that 20 minutes jog,you add a 30 seconds or 1 minute sprint.
why?because during this 30 seconds or 1minutes,you give your body an interval jolt.By giving your body an interval jolt,it automatically and somewhat unexpectedly you need extra energy at that moment.to compensate for your extra energy requirement,the body will burn more calories.
As you know that variety is the spice of life.But,so many people don't apply this to their exercise program,which surprisingly,leads to valuable weight loss.
The variety of exercise here is that you break up a longer routine into smaller parts.For example,instead of having a 1workout for 1hour a day,it can be split into 2workout for 30minutes or even on some occasions,3workouts for 20minutes.
In addition,you may not need to formally exercise You can take the start the stairs instead of the elevator.you can start your day with a brisk walk instead of a coffee and the newspaper or instead of parking close to the grocery store entrance you can walk the distance between a far away parking spot and the entrance.
Interestingly,you stand to have fun with exercise program and your body is able to work efficiently in the process of weight loss.
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Great post! With regards to interval training, I noticed firsthand how effective it is when I lost body fat at a rapid rate when I joined a martial arts gym (Tae Kwon Do). All my workout programs before that paled in comparison to the fast results I got from all the stretching, kicking and jumping around which I'm sure qualifies as interval training. I'm guessing it has something to do with keeping the heart rate (and calorie-burning) up.
Great post. I'll also second (or third?) the comments regarding the benefits of interval training. When I started doing it I did notice a significant increase in the benefits from my exercise.
Definitely agree with your 3rd point about variety. Mixing up your exercise routine has 2 benefits-
1) it keeps your body guessing, meaning you don't become complacent in your workout- when this happens you stop pushing yourself
2) Because its more interesting you're less likely to slack off from your routine
I don't like the word dieting although it is a common jargon for losing weight. There are a number of good programs out there, some excellent ones. There are some practical exercise programs also. So why do so many people fail to have lasting results?
We hear things like "I lost my motivation" as if we lost our keys or someTHING. "I had too much stress". Are you better able to handle stress when you are fit or fat? "I don't have the time now". Exercise takes too much time but a Big Mack and fries with a Diet Coke at McDonalds with the kids is in the schedule?
Obviously, there is another factor that is often missed that is key to lasting results. I believe it is the ability to master our own psychology. Often there is a conflict in our mind between one or more beliefs, values, or strategies. On Oprah or Dr. Phil, someonecoaches their success stories thru the conflicts onto success. Who is there for you?
Obesity or just being overweight has for many a deeply emotional impact. Being alone through the process is likely to put someone in the position of not being able "to see the forrest for the trees". Constructive professional support and coaching to help master the psychology of weight loss issues is often essential for lasting change.
As a Master Hypnotist and Life Coach I have seen how this type of change not only helps people reach and maintain weight goals but overflows positively into other area of life like relationships and career.
interval training works. for me, it is mainly quick bursts of speed, sprints for the most part since I was a collegiate tennis player and basketball on a recreational level.
you burn more fat, sculpt your body in better ways.
case in point...sprinter's body vs long distance runner. I prefer to be somewhere in between, sprints and distance.
Ocbill, I like the comparison. You don’t see many overweight sprinters but you can see many overweight people out jogging.
From personal experience, I’ve noticed a great improvement in my fitness since moving to interval based workouts.
Reason interval training is good for overweight people, like myself, is it reduces the likelihood of repetition based injuries.
Jogging for a longer period puts a sustained strain on the joints and can ultimately lead to injury. Being unable to workout can lead to a loss of motivation and potentially weight gain, through the associated emotional fallout.
Adding a little dried fruits and nuts in your diet daily will have a positive result, as against food or snacks that you eat. They are rich in proteins and fiber containing nutritional value.....
In additition to my 20 min jogs 5 out of 7 days a week, I have been dieting. But I don't like the word dieting, because it implies a temporary eating plan. What I've really done is adjust how much, how often, and what I eat, on a permanent basis. I usually only eat 2 meals a day, and snack if I have to. I have added some basic outlines to my eating habits:
-eat fruits and vegtables as often as I want, and always add veggies to a meal
-veggies make a great snack, if I have to feel full, I eat a salted tomato or some crunchy celery
-I can successfully satisfy a sweet tooth with a nice fruit snack
-Cut down on carbs; and especially try to avoid gluten (wheat products), as I think I have an intollerance to it, it makes me look and feel "puffy."
-It's hard to go to bed hungry, so I bend the "don't eat at night rule" and let myself have a full meal at dinner time, followed with a fruit dessert or veggie snack later. for other meals, I will watch my portions, and I don't mind being a bit hungry throughout the day.
This is my personal plan, and it seems to be working for me. But I'll tell you, this is the first time I have changed my eating habits and I'm seeing results, and I'm convinced that it's the exercise that is boosting my weight loss. First off, it burns calories. It also boosts metabolism. Thirdly, it gets my mind off eating, and has replaced "recreational eating" with actual recreation!
Interval Training is by far the best way to lose weight, drop body fat and inches! We have been running outdoor fitness camps in Las Vegas 4 years and have helped 100's of clients with weight loss using Interval Training and High-Intensity Training! Nice post!
If I may add:
Variety in workouts also helps build more muscle by working out different muscle groups. More muscle=Higher metabolism=More fat burned.
Oh, sure! Let's sort this out so that it's actually based on some degree of fact and science!!!!
Catabolism? NO, you never, ever want to enter a catabolic state. Catabolism refers to the destruction and subsequent metabolism of lean mass!!!! While "catabolic" foods are best added to a diet for weight loss, this is a "buzz term", and refers to foods in which peristalsis requires more calories than the food provides.
Shanekruger, you're an idiot and a spammer! You can't "loose" weight, moron!
Bravo, Anna Irvine! Diet is the plan in which we use to effectively provide what or body needs to excel. In most cases, diet does notate a temporary mindset. Whether I'm at a high of 190 lbs or a low of 164 lbs, my diet consists of what foods I need to focus oon my goals.
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