An Overview Of Top Exercises To Lose Weight

Posted on June 13, 2011 by Dave W

By now, we all understand that any diet control program needs to be supplemented with a fitness or exercise program for optimal weight loss. But for a generation that has focused on substituting machines for manual labor, exercising is not as easy as it sounds. This article talks about 10 easy ways to include more exercise in your daily routine without making you necessarily join the neighborhood gym. Though, that by itself, could also be a great way to start.

Start Walking

Most people don’t find the time or the energy to exercise. They don’t have a gym close by or can’t run because of weak knees…etc. etc. The best exercise to get started with is walking. Not running or jogging, but simply walking – at a pace that you can manage and for as long as you can. This is one exercise that doesn’t require fancy equipment or a membership. It is something you can do in your own garden or outside your home. For a beginner, it is ideal because it doesn’t put any kind of strain on unused muscles and allows a person to build up stamina slowly. Ensure that you walk for at least 20 minutes and build up speed every day. Once you can walk comfortably, jogging and running are great options to advance to. You burn twice as many calories when you run, meaning you save on time and can get back to your life that much faster. It again does not require any specific equipment and can be done wherever you go. Alternating a quick 2 minute jog with a 4 minute walk is a great way to rev up the metabolism.

Find A Sport That You Like

Swimming is a great exercise for overall body toning. It is a lot more fun than running or jogging but requires a swimming pool which everybody may not have access to. Cycling is yet another great cardio work out which is ideal for weight loss, provided one has a bicycle and a cycling track. It is especially useful for the lower body as compared to swimming which is more effective for upper body toning. In fact, almost all sports including tennis, baseball, and basketball are all great fun ways of exercising without the drudgery of walking on a gym machine endlessly. They also allow you to meet people, learn something new, and feel good about yourself. In fact, outdoor exercises are usually more beneficial than indoor ones for various reasons.

Start Weight Training

At this point, it may be of value to differentiate between cardio and strength training exercises. The former is ideal for burning calories as well as general toning but it is the latter that helps build muscle mass. An ideal exercise program should include a combination of both groups of exercises, preferably in rotation of body parts to avoid injury. Muscle burns more calories than fat, which is why it is important to build more muscle to sustain the weight loss.

Lastly, build in more exercise in your daily routine. Take the stairs when you can; fetch that glass of water yourself; park your car a little further away to increase the walk time. Little efforts every day can add up to as much as 200 calories which can add up to 2 pounds every month.
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Loose fat and tone up…not bulk up!?

Hi,

I’ve developed that 30 something belly which I want to loose. However I don’t want to bulk up (something which the fitness mags are full off). I want to loose the belly and tone up.

I’ve thought about diet (i.e. eat/drink less) and exercise more (cycle to work, swimming & walking). Even using the WiiFit!!

Any other tips for ridding myself and getting to size 12? Currently 14/16.

Answer
lots of cardio will do the trick, and a sensible diet. i went down from a size 16 to a size 10 – but it did take about 6 months. that was about 7 years ago. i’m back up to a size 14 now and need to start all over again …..

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