Monday, November 4, 2013
Friday, November 1, 2013
How Does a Simple Weight Loss Program Look Like?
The primary objectives of the program include training you adequately to remain consistent in your effort to lose weight as well as develop the endurance to complete the exercises. The end-goal is to lose the excess body fat and not the lean muscle tissues or the body fluids.
Day 1: Steady walk for 20 minutes followed by a good stretch. This can take less than an hour of your time on the first day, as you prepare yourself for the weight loss program coming up for the whole week.
Day 2: Focus on upper body workout. The reason for this is that this builds the strength for you to go through the entire week's weight loss program.
Day 3: Brisk walk or jog for 10 minutes. If you are a beginner, you can take up some lower body workout in the evening.
Day 4: Take rest and do some good stretches. This rest day is important to clear up any negative thoughts which may be affecting your mindset.
Day 5: Start with a 10 minute walk. Focusing on the lower body, do workouts spread over four sessions, followed by another 10 minute walk and repeat the 4-session lower body workout.
Day 6: The sixth day is ideal for a low impact exercise like swimming. In case you feel bored with this routine, do not hesitate to try out something new.
Day 7: This is a day to spend time with your family and loved ones. If you feel like it, take them out for a long walk, but follow this up with a light workout of the upper body.
The important thing here is that if you can successfully complete the schedule of the first week, you can hope to carry on with this program till you achieve your desired weight loss goals. Do not get dissuaded by people who get frustrated quickly as they cannot see overnight results. Remember, like you took time to gain that excess weight, it could also take similar amount of time to get rid of it.
For More Related Topics Blog: Losing Weight In 2 Weeks
Exercise and Use of Protein Powders and Protein Shakes For Weight Loss
If you are exercising or dieting and not getting sufficient protein you may be in a struggle for a losing battle with weight loss.
A lesson published from the Journal of the American Dietetic Association originated that fat pre-menopausal woman who ate low carbohydrate or high protein diets lost extra fat than a group eating high carbohydrate or low fat diets.
One more study published in the ADA Journal separated three groups of postmenopausal females that were fat. Group one reduced four hundred calories in a day. Group two used less than four hundred calories but did low power exercises and group three consumed smaller quantity of calories but exercised with high power. All the groups lost weight but it wasn't all fat. The group that consumed more protein did not lose thin muscle. And, you are not desperate to lose thin muscle. If you are post menopausal, thin muscle is very essential for osteoporosis, making persuaded you are physically powerful so you don't fall and just being physically powerful is enough to look after yourself.
Investigation after investigation substantiates that protein assists you lose the overweight and not the muscle. If you have extra muscle you burn extra calories and look better and can workout more (burning still extra calories) with a much stronger body. A few women express a worry about getting bigger muscles. For ladies this does not mean large bulky muscles. Ladies do not have the hormones to make those big muscles that bodybuilders have. Protein shakes as well as regular exercise denotes you will stick to your diet and you will merely lose fat while preserving your muscle.
Protein powders assist control hunger so you won't consume as much and undergo fuller longer. Now this doesn't indicate you have to consume meat, and additional high caloric proteins along with the fat they hold. Plant based diets as well supply phytochemicals together with vitamins are necessary for your fitness; this consists of beans, nuts, seeds together with vegetables, fish, chicken, eggs and dairy products such as milk, cottage cheese, tofu, and so on. Protein shakes assist to control hunger and help preserve your muscle.
One more wonderful option that has assisted women, are protein powders. Many women struggled for years attempting to lose those last ten pounds; they gave up and still added more pounds until they got sick of how they looked.
For More Related Topics Blog: Top Ways To Lose Weight
Thursday, October 31, 2013
Tuesday, October 29, 2013
Comprehensive Weight Loss Programs - Are They Too Slow?
A weight loss program that is "comprehensive" usually includes things like the actual diet, counseling, education about food choices and lifestyle changes. The dieter may have to attend as little as one meeting a week with a counselor to as many as several group meetings.
These programs diets are usually based on the American Heart Associations. This means calorie counts between 1,200 to 1,600. They are always nutritionally balanced, low in fats and higher in protein. These diets along with education can really work wonders for people trying to lose weight. The only thing is they do not work that fast. The average weight loss on most of these diets is one to two pounds a week. This is actually a good rate to lose at and it has been proven that people who lose at a slower rate are more apt to keep the weight off.
These comprehensive type diets are often run by medical centers and weight loss clinics. They will also provide the dieter with education about exercise and lifestyle changes. By taking advantage of all aspects of the programs, the dieters are more apt to lose the weight a little quicker. They will also learn to make changes in their everyday lives that will help them to keep the weight they lose off for good.
This type of program is often offered in advance of a person undergoing bariatric or "lap-band" surgery. This helps get the person ready for the type of changes they are going to have to make and keep for the rest of their lives after the surgery. It also shows doctors that the person is willing to make these changes.
For More Related Topics Blog: Weightloss Workout Plan
Here Are Some Weight Loss Exercises For Women
How do you choose some effective Weight Loss Exercises For Women if your main objective is not building muscles or gaining strength? It is well known that performing exercises are designed more towards building muscle size and gaining strength.
As an example, however, you can manipulate some of the parameters for weight loss to make these exercises more effective for weight reduction.
One thing every woman should know first is that choosing Fitness Exercises For Women using the aerobic type of exercises exclusively can be a distinct disadvantage. This particular disadvantage can occur in both the short term and the long term run as the main fitness tool for body fat reduction.
The aerobic type of training like running has cardiovascular and pulmonary benefits, and and it brings about weight loss, too. But in regard to losing pounds it has significantly less effect in terms of losing body fat.
When you are running you can use free fatty acids as an energy derivative. Thus the total amount of body fat used is relatively small unless you are performing a continuous running for an hour or so. Therefore, adding strength training along with your aerobic training can make a difference for preserving muscle tissue and maximizing burning body fat from both types of exercises; aerobic (running) and anaerobic (strength training).
An Example of Weight Reduction Exercises for Women
Here is one workout example that you can follow. And if you need to make the necessary adjustments according to your fitness level, then by all means please do so:
Step 1--Run for 6 minutes, OR jump rope for 3 minutes;
then proceed to
Step 2--Perform push-ups for 10 to 20 repetitions.
Then repeat step 1 again, and then repeat step 2 again.
AND FOR A VARIATION after the push-ups in Step 2, you can include a different exercise to work different muscles such as the back muscles by performing a pulling or rowing movement.
In conclusion --Repeat steps 1 and 2 twice again to complete this routine of exercises.
Following the above steps will include several different exercises. Each and every day complete these exercises to the best of your fitness ability. And you have the assurance that you will have a better and more effective outcome for your weight loss objective.