If "Diet!" is the queen, then "Exercise!" is the king of weight
loss tips. If you are not obese, you can still lose weight while eating
the same amount you do, but exercising regularly.
Not all exercise programs are made equally, however. All programs produce results with consistent, long-term effort, but some programs deliver results in as little as two months. Couple this with a good weight loss diet and you will definitely see results in one month.
There are two types of powerful exercise programs you can choose from. Both of them focus on specific aspects of athletic ability - it could focus on either strength, or anaerobic endurance. For beginners, the best program would be the strength program.
Doing the strength program is simple, and may even seem easy at first, but it's not as easy after three months at it. There are many strength programs out there, but all of them focus on doing compound exercises that involve large muscle groups, and using heavy weights for low repetitions in each set.
Popular programs include the 5x5 program, which involves doing five sets of five repetitions for each exercise; the 3x5 program, which involves doing three sets of five repetitions for each exercise. The benefit of doing 5x5 as opposed to doing 3x5 is that you get more strength work with each workout, while doing 3x5 would allow you to progress to heavier weights before things become difficult.
These exercises focus on three main exercises, which are also the power lifts - the squat, the deadlift, and the bench press. Being compound exercises, they allow the use of heavier weights compared to isolation movements used in many bodybuilding routines such as the leg curl and tricep extension.
The squat uses the leg muscles to move the weight, with the back and abs as stabilizers. The deadlifts use the legs and the back muscles, with the entire core working to keep the weight steady. The bench press uses most of the upper body, from the chest, triceps and shoulders, to the biceps and the upper back muscles for stability.
Other movements you can include are pull-ups, which use the back, arms and the abs for stability; lunges, which train the legs in balance and stability while building strength as well; and pushups, which work the same muscles as the bench press, but also include the core for stability. If you still have the energy, you can go for a short jog of maybe 10-15 minutes to supplement your strength workout. Don't overdo it though, as the goal is to get stronger, and running too much may hinder strength gains.
The second type of exercise program revolves around high-intensity interval training. This type of training usually uses body-weight exercises such as pushups, body-weight squats, lunges, pull-ups, and burpees, a combination of jumping squats and pushups. This makes for very quick workouts, but are extremely effective at improving cardiovascular health and burning off fat.
Coupled with a good diet, these workout routines will blowtorch fat right off your body. If you stay committed to it, you will see results quickly. Weight loss tips really just boil down to exercising regularly and having a good diet. It is up to you to make it happen.
Not all exercise programs are made equally, however. All programs produce results with consistent, long-term effort, but some programs deliver results in as little as two months. Couple this with a good weight loss diet and you will definitely see results in one month.
There are two types of powerful exercise programs you can choose from. Both of them focus on specific aspects of athletic ability - it could focus on either strength, or anaerobic endurance. For beginners, the best program would be the strength program.
Doing the strength program is simple, and may even seem easy at first, but it's not as easy after three months at it. There are many strength programs out there, but all of them focus on doing compound exercises that involve large muscle groups, and using heavy weights for low repetitions in each set.
Popular programs include the 5x5 program, which involves doing five sets of five repetitions for each exercise; the 3x5 program, which involves doing three sets of five repetitions for each exercise. The benefit of doing 5x5 as opposed to doing 3x5 is that you get more strength work with each workout, while doing 3x5 would allow you to progress to heavier weights before things become difficult.
These exercises focus on three main exercises, which are also the power lifts - the squat, the deadlift, and the bench press. Being compound exercises, they allow the use of heavier weights compared to isolation movements used in many bodybuilding routines such as the leg curl and tricep extension.
The squat uses the leg muscles to move the weight, with the back and abs as stabilizers. The deadlifts use the legs and the back muscles, with the entire core working to keep the weight steady. The bench press uses most of the upper body, from the chest, triceps and shoulders, to the biceps and the upper back muscles for stability.
Other movements you can include are pull-ups, which use the back, arms and the abs for stability; lunges, which train the legs in balance and stability while building strength as well; and pushups, which work the same muscles as the bench press, but also include the core for stability. If you still have the energy, you can go for a short jog of maybe 10-15 minutes to supplement your strength workout. Don't overdo it though, as the goal is to get stronger, and running too much may hinder strength gains.
The second type of exercise program revolves around high-intensity interval training. This type of training usually uses body-weight exercises such as pushups, body-weight squats, lunges, pull-ups, and burpees, a combination of jumping squats and pushups. This makes for very quick workouts, but are extremely effective at improving cardiovascular health and burning off fat.
Coupled with a good diet, these workout routines will blowtorch fat right off your body. If you stay committed to it, you will see results quickly. Weight loss tips really just boil down to exercising regularly and having a good diet. It is up to you to make it happen.
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Visit http://bestdiet101.net now to get your FREE eBook "30 Simple and Effective Ways to Lose Weight". This free eBook will only be available for a limited time so I suggest you download your copy TODAY!
Don't let the fad diets fool you! If you're really serious about losing weight and you want to kick your weight loss problem for good, then I suggest you get the free eBook now at http://bestdiet101.net
Article Source:
http://EzineArticles.com/?expert=M_Edward
Visit http://bestdiet101.net now to get your FREE eBook "30 Simple and Effective Ways to Lose Weight". This free eBook will only be available for a limited time so I suggest you download your copy TODAY!
Don't let the fad diets fool you! If you're really serious about losing weight and you want to kick your weight loss problem for good, then I suggest you get the free eBook now at http://bestdiet101.net
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