Exercise - it should be part of your weight loss strategy!
Many people starting out on weight loss programmes ignore the benefits that regular exercise could give them. While it is true that exercise does not have a dramatic impact on weight loss, it does have all sorts of implications for your mood levels and general overall health. It might not give instant results, but including exercise in your weight loss strategy makes losing the pounds much easier!
Let's look at some facts. At the most basic level exercise burns up calories that might otherwise turn into fat. It can raise your metabolic rate (which makes your weight loss programme much more efficient) and turns fat into muscle - again speeding up the rate at which your body can burn calories. It also does wonders for your motivation, helping you to remain enthusiastic about your diet even in the dark days when the "plateau effect" inevitably occurs. With all these positive factors there can be no sensible reason for not including exercise in your weight loss strategy. Just including thirty minutes exercise per day can deliver significant health benefits, but remember to consult your doctor before embarking on any strenuous activity.
That said, how should you go about building an exercise and fitness dimension to your weight loss programme? Like anything in life, having clear measurable goals will help give you a sense of direction. You also need to include variety in your routines - doing the same old things day after day is not really going to give you the progress you need.
So how should you go about constructing a workable programme? You need to focus on three factors - the type of exercise you perform, the intensity of the performance, and how frequently you carry it out. Get these things right and youâ019re bound to make progress!
The type of exercise
The two main types are cardiovascular (or aerobic) which strengthens the heart and lungs and burns lots of calories because of the continuous motion of the exercise, and resistance training which is usually in the form of weight training or callisthenics. Ideally you should aim for a mixture of the two.
Frequency
How often you exercise is of crucial importance. Exercise has to be regular for you to get the full benefits. You should be training each muscle group in your body (legs, back, chest, arms) two to three times per week, with a day's rest in between, varying the exercises between aerobic exercise and strength training.
Duration
How long you perform the exercise can be varied according to your overall level of fitness. Donâ019t be over-ambitious at the start - it's best to start small and gradually extend the length of your training sessions, rather than attempting an exhausting programme that you give up after the first few days. Also don't be too reliant on equipment such as treadmills or rowing machines, a simple twenty minute walk every day will soon deliver results, at hardly any effort!
Intensity
This really relates to how hard you work out - how fast your pace in aerobic exercise, how much resistance you use in strength training. Usually the more demanding an exercise the shorter amount of time you'll be able to perform it. Experiment to find what works best for you, and remember that the more lean muscle you have on your frame the more overall calories you will burn, even when resting.
And finally, here is a nine-point plan for a successful exercise programme:
1) Make sure you eat a balanced diet. This really can't be over-emphasised. You'll never be fit and healthy if you don't put the right fuel into your body. Starting an exercise and fitness programme while maintaining a poor nutritional diet will sabotage your intentions and probably lead to fatigue and failure.
2) Try to surround yourself with like-minded people. As the saying goes: you'll never soar with the eagles if you hang out with the turkeys! If you have a circle of friends who are following healthy lifestyles then you'll be able to encourage each other with help and support.
3) Make sure you remove all temptations that could throw your healthy intentions off course. Get rid of all junk food and make sure you have plenty of healthy snacks around you. Creating a healthy environment is one of the best things you can do to ensure you stay on track.
4) Take every opportunity to exercise, even if it is simple things like walking more instead of using the car. Improving your fitness is a lifestyle change, not just a momentary interruption to your old healthy life. The good news is that as you become leaner and healthier you life WILL become more fulfilling!
5) Don't become dependent on machines or equipment for your exercise programme. Going to a gym two or three times a week may help you focus and possibly add a social dimension to your fitness regime, but itâ019s not really essential. Build up a selection of exercises you can do on your own, and when all else fails you can always go for a good walk.
6) Work out regularly, with two to five sessions a week, each one lasting between twenty minutes to an hour. Don't exhaust yourself - if you find you are becoming tired it's probably time to stop. The more you enjoy your exercise sessions the more motivated you will be next time.
7) Vary the types of exercise you include in your programme. Balance aerobic sessions such as brisk walking, running, and rowing with resistance training such as weights and press ups. Always warm up and cool down before starting your session.
8) Experiment with new ideas and perhaps try classes in kickboxing or Pilates. Keeping your programme innovative will add interest and prevent you becoming bored with the same old routines. Remember also that different exercises target different parts of the body.
9) Don't be afraid to ask the professionals. Working with personal trainers, either at home or in the gym, can do wonders for you self-confidence and training techniques. A professional nutritionist will help improve your diet and give you tips about long-term weight loss.
Good luck with your exercise programme!
