Archive for the ‘Exercise’ Category
Chances are if you require belly fat loss you probably also have to shed some pounds elsewhere as well.
Belly fat is probably one of the most embarrassing and unsightly places to have fat. What happens when you put your favorite jeans on? Your belly fat gets squished up and spills over the top of the jeans. This is known as a muffin top. That might sound cute but it’s not a cute situation to be in.
Regrettably, belly fat loss is also the most challenging to achieve, second only to arm fat. You have to lose weight all over to lose weight on your tummy and the best way to accomplish that is to consume fewer calories than you burn each day.
Do yourself a favor. Start taking a thirty minute stroll everyday. If you can’t manage thirty minutes the first week then work up to it. Walking is the best thing you can do for yourself. Walking improves lung and muscle function. Your heart will love you for it. Take a water bottle to stay hydrated particularly on hot days. You can lose a considerable amount of water and nutrients through sweating in thirty minutes if you’re not careful.
Weight loss requires dedication to yourself but remaining motivated is challenging at times. If it were easy to stay motivated to lose weight, no one would be overweight. We’d all be ideal weight and looking fantastic.
It’s up to you to figure out what might help you become and remain motivated. Everybody knows the consequences of being overweight and inactive. But it’s one of those things that until it happens to you or someone you love, you stay complacent and believe it will never happen.
Of course, it can and will if you do not seize control now. There are a few aspects to losing weight, like consuming healthier foods, less junk, and getting lots of exercise. Believe it or not, for many individuals the inspiration to lose weight will frequently begin with discovering a work out you can live with. That’s why I recommend starting with walking for thirty minutes a day. It’s easy to stick to. You can always incorporate extra into a work out, but it pays to start simple. I can simply be a matter of walking to the store for bread and milk instead of driving, or taking the dog for a walk. And, of course, walking requires no special equipment.
Another good way stay motivated is to exercise with a friend. You could take a class together, join a gym, or just go for walks. Having a buddy can make all the difference. Also, having an exercise partner makes you answerable to someone which tends to encourage responsibility in your exercise habits.
One thing you shouldn’t do is create pressure by setting an unrealistic time frame, or an unrealistic weight goal. It’s a bit silly to aim to lose 20 lbs in four weeks. Doing so is just setting yourself up for failure. So don’t wait until a few weeks before a wedding or holiday or you may become disillusioned with weight loss and quite trying. Simply make a pledge to yourself to become healthy, that’s the best motivation to lose weight. Just remember, to achieve belly fat loss, you need to lose fat all over.
You probably already know it’s tough to do abdominal exercises for obese people but there are many other ways to defy gravity and achieve an ab workout. The problem isn’t just getting down, getting back up can present an even greater challene.
So, we know that floor crunches are out, how about an upright ab routine? Yes, I said an upright ab routine. Before you attempt this, you need to protect your knees. Help them hold you up by buying a set of knee braces, or, if you can’t afford knee braces, then strap your knees with an elastic bandage. Knee braces will provide the support required for your work out routine. Now, if you’ve got a workout DVD or video, put it on. Even if it doesn’t have an upright ab workout you’ll be able to adapt what they do on the floor to a upright position.
Stand with your feet spaced at shoulder width apart and loosen your knees. Tuck your pelvis under to protect your lower spine and with slow, controlled movements, begin crunching. Squeeze your abs with each movement and concentrate on breathing deeply. Breathe out with each crunch and breathe in as you come back up. Try this 10 times, relax for 30 seconds, then repeat until you have performed three repetitions.
If you feel able to continue with your abdominal exercises for obese people, try crunching to the side to work your oblique muscles. Your obliques are the muscles on your side that assist your balance. Maintain slow, controlled movements. You’ve heard people referring to a six-pack? The obliques emphasize those muscles once you build them.
Your abs are often called your core. An effective core routine will have several effects. It will improve your posture and balance, reduce the appearance of love handles or spare tire and help you look like you always wanted to look.
Another method of achieving an effective core workout without straining your knees is to utilize an exercise ball. Just sitting on one correctly will improve your posture and strengthen your core. If you have one, get it and ensure it contains enough air. If you don’t own one, borrow one or buy one, bring it home and inflate it. Measure it around it’s widest point to ensure correct inflation. Sit on it and attempt to maintain your balance. Not so easy initially is it? Just keep in mind the old adage that ‘practice makes perfect’.
Another excercise you can do involves lifting from your midline. Get a cloth shopping bag and fill it with about 10 lbs of tinned food or whatever. Stand with your feet spaced apart, hold the bag handles in both hands and slowly lift it directly up the center of your body, tightening your abs at the same time. Breathe in as you lift, breathe out as you slowly lower the bag. Do this ten times, then rest for 30 seconds. Perform three repetitions. This excercise will also strengthen your arm muscles.
See, you don’t need to get down on the floor to achieve effective abdominal excercises for obese people. Try it today, you won’t regret it.
Wii weight loss plans are becoming extremely popular as a workout alternative. It’s a excellent way to engage in an exercise program in the comfort of your own home. If you are the self conscious type you won’t have to face the intimidation of the gym but can still exercise in a wide variety of ways. And the best thing is, having a Wii weight loss plan allows you to involve the whole family. To successfully reach your weight loss goals, you need exercise that you can enjoy rather than finding it a drag. If you don’t enjoy your exercise you’re not likely to persist with it.
Most personal trainers recommend a minimum of 30 minutes of cardio exercise every two days (3 times a week) for people who want to maintain weight and fitness levels. Those who want to lose weight should aim for 30 minutes of cardio per day if possible. For those starting out and those who have physical limitations (whether through illness or poor fitness levels) Wii fitness programs provide an excellent option.
Wii games can be customized to your fitness level and you can even track your progress. You actually get to see evidence of increased fitness and a leaner and more toned body over time. Just being able to observe tangible results helps keep most people motivated and focused on their workouts.
Some of the Wii fitness games available include:
- Wii Biggest loser
- Wii Sports
- Wii Sports Plus
- Wii Water Sports
- Wii Sports Resort
- Wii Fit
- Wii Fitness Ultimatum (with Gillian Michaels)
- Wii Dance Party
Using a Wii fit program to improve fitness is a great help, but remember, exercise is only one element of fitness. It is also necessary to address your diet to optimize your weight loss efforts. It may surprize you to know that this doesn’t necessarily mean cutting back the amount you eat, it can mean that but for many this is only part of the story.
When you eat the correct portion size of the right foods as frequently as you should you may initially find it difficult to fit it all in. A healthy diet allows you to eat all the food you need without feeling hungry. It’s about eating the right types of food at the right times to nourish your body and maintain your metabolism at peak levels. It is recommended that we eat 5 or 6 small meals per day, three main meals and the rest snacks like a piece of fruit or a small can of tuna or salmon. Avoid eating large amounts in the evening as your metabolism naturally slows at that time, better to have a generous lunch and a light dinner. It is important to maintain the right balance of foods, a balance of 50% carbs, 30% fat and 20% protein is generally recommended. If you follow this you will discover that you aren’t hungry and your energy levels will skyrocket.
Adequate hydration is also crucial to losing weight. When we become dehydrated our body ceases to function at optimal levels – our metabolism slows down and our body starts retaining toxins and fluid (since it doesn’t want to release what fluid it has). Ensure that you drink plenty of water to avoid this. The recommended daily water intake is 8 glasses.
When it comes to losing weight it’s important to remember the three pronged approach: eat right, drink enough, and get lots of exercise. If you do these three things consistently you are guaranteed to lose weight. So if you want to make weight loss fun try incorporating a wii weight loss plan for your exercise so you don’t get bored.
If you need to lose weight, you may want to consider running. Running for fat loss is an excellent way to boost metabolism and increase energy levels. Even if you have never run before, you can begin gradually and progressively build a running program that suits your individual needs. Jogging and running are a great way to reduce stress, increase strength and stamina, and improve self-confidence. Running allows you to increase your strength and fitness at your own pace, with no equipment required.
If you want to start running for fat loss, there are several things you should do.
- Consult your physician for advice as to whether this type of weight loss is appropriate for you.
- Modify your diet according to your exercise regime.
- Get a pair of high quality running shoes.
Avoid spending large amounts of money on accessories you may not require. The only real requirement when starting a running program is a high-quality pair of running shoes to provide the necessary support for your knees and ankles. Without these you may suffer pain or even serious injury to these joints. Maybe you think a stopwatch is a good idea… but most digital watches these days have a stopwatch function. One other accessory you may find useful is a pair of small dumbells (up to 10lb). With these you can introduce a little weight training to your running by holding them in your hands with your arms at a 90 degree angle to build the muscle in your upper arms.
Before you start running for fat loss, it is important to seek a physicians advice. They will be able to advise you what your calorie consumption should be by running some simple tests. They will also be able to assist you in designing an exercise program to suit any special requirements you have, such as pre-existing injuries to knees or ankles. They may suggest you wear a brace when you run.
With your doctors advice regarding calorie consumption requirements, it is then time to modify your diet. You will want to reduce consumption of excess fat, but ensure you receive sufficient complex carbs like oatmeal, whole grain breads, sweet potato and brown rice (but reduce refined carbohydrates like white bread and pasta). You will also require lean protein for muscle building, this is available in chicken, fish, lean red meat and eggs. Even though you want to burn fat with your new running program, you will still need to ensure that you consume sufficient calories for your body type and activity level. Anywhere from 1200 to 1500 calories per day is recommended.
Congratulations, now you’re ready to start running for fat loss. Start out walking for intervals and build up the amount of running slowly. For example:
- Week one: Walk 5 minutes, run 2 minutes… repeat three times
- Week two: Walk 5 minutes, run 5 minutes… repeat three times
- Week three: Walk 3 minutes, run 7 minutes… repeat two times
- Week four: Walk 5 minutes, run 10 minutes… repeat two times
Doing this will ensure that you allow yourself time to build up fitness gradually. You can’t expect to be able to start running 30 minutes straight right from day one. Even if that were possible, you would be so tired that you would not continue with it.
You don’t have to become a body builder to utilize muscle building for fat loss. Not everyone wants to end up looking like Arnold Swarzenegger in the 1977 documentary film ‘Pumping Iron’! But adding muscle actually helps your body burn fat faster. Increasing the amount of muscle on your body also helps create a lean, toned appearance. You’ll be stronger, more flexible and those muscles will help support other body structures like joints.
When practicing muscle building for fat loss, it is important to keep in mind that you might not lose weight as rapidly as you would with cardio exercise alone. This is because you will be replacing fatty tissue with muscle and muscle actually weighs more than fat (hence a BMI reading for extremely athletic people being inaccurate). However, as mentioned above, you will be burning fat more rapidly. Thankfully, overweight individuals will still experience weight loss. Whether you do weight training or not, your body fat percentage will dramatically reduce, and your hips, thighs and waist will become smaller. Muscles also take less space than fat so replacing fat with muscles means you will slim down even if you don’t actually lose weight.
When you decide to incorporate muscle building exercises to your daily schedule, start with a low amount of weight and a high number of repetitions. When you see bulky men in the gym lifting weights – they are building bulk. To build bulk you need a heavier weight, with fewer repetitions. Smaller weights with higher repetitions lead to long, lean muscle and an attractively toned appearance.
If you are using muscle building for fat loss, it is crucially important that you practice healthy eating habits. Doing a gym workout then going home and loading up on candy, cookies and chips is unhealthy and counter productive in the sense that it will undo the hard work you just did in the gym. You have to remember that it is easier to avoid gaining weight in the first place than it is to lose it once you have gained it.
Muscle building will also have many other healthy benefits. As your core muscles become stronger your posture will improve. Strain on joints will be reduced which has a significant effect on ease of movement and can even reduce discomfort in those who suffer from arthritis. Your energy levels will increase. And you will be able to do more cardiovascular exercise as your body is strengthened. It will also become easier to exercise as your strength increases.
You may experience significant muscle soreness when you first start incorporating muscle building for fat loss into your daily schedule. This can be reduced by stretching before and after your workout. If you have a gym membership, make use of the sauna and hot tub after your workout. If exercising at home a hot bath will relieve the muscular aches almost as well. In time your hard work will pay big dividends! Decreasing your body fat percentage will improve your overall health. You will be improving your posture, and building a stronger, healthier body. It’s a proven fact – muscle building for fat loss works!