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.

Be Sociable, Share!

• 

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.

Be Sociable, Share!

• 

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.

Be Sociable, Share!

• 

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.

1. Consult your physician for advice as to whether this type of weight loss is appropriate for you.
2. Modify your diet according to your exercise regime.
3. 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.

Be Sociable, Share!

• 

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!

Be Sociable, Share!

• 

Many people struggle with stubborn belly fat. It is not easy to know how to lose your belly fat; achieving that takes time and effort. There is no simple solution, or perhaps there is – belly fat must be reduced pound by pound through exercise and diet, just as it was gained through eating. There are three fundamental elements in losing your belly fat: reduced calorie consumption, aerobic exercise, and abdominal exercises. Utilize these elements together to create an effective weight loss plan by following the steps below.

Reduced Calorie Consumption

To start losing your belly fat, you need to adjust your diet. Forget the high fat, high calorie foods you usually consume. Clean out the pantry and refrigerator – get rid of those unhealthy convenience foods and replace them with low fat alternatives, fresh vegetables and fruit. Get rid of the full sugar content soda drinks. One can of soda contains up to 160 calories, drink four of those in a day and it constitutes over 600 calories… OUCH!!! If you must drink soda, at least make it diet soda! If you keep unhealthy foods around, you’ll eat them. Consult your physician or personal trainer to identify an appropriate calorie intake that will foster weight loss. A reduced calorie diet will help prevent new belly fat from forming.

Aerobic Exercise

The next step in losing your belly fat is beginning an aerobic exercise program. Aerobic exercise refers to any exercise that increases your heart rate. The faster your heart beats, the better. So find a heart thumping exercise you enjoy like jogging, dancing or skipping, and incorporate it into your daily routine. Change activities if you get bored easily. If you are trying to lose weight, aim to exercise for 30 minutes per day. The more aerobic exercise you do, the more fat will burn; it’s a simple equation.

Abdominal Exercises

Once your waistline starts shrinking, you should start a series of abdominal exercises such as crunches. These exercises will strengthen and tone your abdominal muscles and will also assist with burning further abdominal fat. You can perform abdominal exercises before you lose your belly fat, but you won’t see your new tight muscles until you’ve lost the excess weight that is hiding them.

So if you are carrying some excess weight around your midline, you now know how to lose your belly fat. Take the time today to start working towards greater health. Consult your doctor for advice on how to develop a weight loss and exercise plan that suits your lifestyle. Incorporate aerobic exercise into your daily routine. As you lose weight, add some abdominal exercises. Do this and with time you can kiss your belly fat goodbye!

This post does not constitute medical advice nor should it be substituted for professional medical advice. This post titled “How to Lose Your Belly Fat” is intended for informational purposes only.

Be Sociable, Share!

• 

Fitting a weight loss exercise routine into your busy working week can be difficult. Finding time to prepare healthy balanced meals and exercise, can be both stressful and extremely challenging. For working weight loss success, you must make time for yourself as much of a priority as possible.

Here are some tips on how to fit a weight loss excercise routine into your busy work week:

1. Create a Work Out Schedule:

Set specific times in which to exercise, and commit to them. It should be times that fit with your regular routine… like times when you would normally be watching Tv or some other activity that really isn’t crucial to your daily schedule. This is most important. You need to invest time to look after yourself. If being consistent is difficult, schedule an appointment with a trainer, or work out with a friend. This provides a real deadline, makes you answerable to someone else for your exercise routine and their encouragement will help you persist in your exercise and weight loss goals.

2. Plan Meals In Advance:

Set aside time once per week to plan meals and snacks. Oddly enough this helps with budgeting because you know what you need in the shopping and you won’t be buying as much that will go to waste. Select snacks that are low in fat and calories and easy to pack (eg. a piece of fruit). Take a packed lunch to work instead of purchasing lunch. The provides better control over calorie intake. If you have to purchase lunch choose a salad or grilled sandwich. Remember that take outs are generally high in fat and calories.

3. Prepare Meals In Advance:

If you are preparing hot pots, casseroles, baked dinner etc, prepare some extra, store it in small plastic take out containers and place it in the freezer. Making large batches of food in advance will save hours in the kitchen later in the week. It will also ensure that if you have a busy day, that there will still be a healthy balanced meal available when you arrive home so you don’t need to be tempted to buy take outs.

4. Exercise at Work

Take the stairs up to the office instead of the elevator. Some companies now offer onsite fitness clubs as an employee perk. If your workplace does, take advantage of it. If they don’t, take time to walk during your lunch break, maybe walk to the park with your packed lunch to eat. A little exercise will also help you avoid that afternoon slump when your energy levels hit a low.

5. Have a Backup Exercise Plan

We all experience hectic days when there simply is no time to attend the gym. Many people have old exercise videos and DVDs at home and these present an ideal way to get some exercise at home – some can be as short as 15 minutes. Another way to receive an intense workout in a short period is to spend 10 minutes skipping, this provides a cardio and calorie burning workout equivalent to 30 minutes jogging. This will allow you to squeeze in your exercise before or after work.

With a little prior planning, it isn’t difficult to incorporate a weight loss exercise plan into your work week. Take time to brainstorm and plan ways to accomplish your fitness goals this week. You will find that you are more productive and feel happier, because you’re doing something beneficial for yourself. Remember, a little care and planning now will result in you being much healthier and happier in your retirement years.

This post does not constitute medical advice nor should it be substituted for professional medical advice. This post titled “Fitting A Weight Loss Exercise Routine Into Your Work Week” is intended for informational purposes only.

Be Sociable, Share!

• 

Choosing a diet and exercise plan is not only about losing weight. It is about how to get fit and stay fit while losing weight. Maybe you want a healthier life, a life where you can be more physically active, whether that be with your partner, children or just friends. Either way, you need to get fit and stay fit are which also happens to be a great way to prolong your life and improve your improve your emotional state.

To get fit, and stay fit, follow these guidelines:

1. Focus on Permanent Lifestyle Changes: Getting fit is not a temporary solution to a short term problem. Losing fitness and gaining weight took time. Gaining fitness and losing weight will also take time. It is a matter of making lifestyle choices that lead to an overall lifestyle change. When you start your weight loss journey, remember that you are developing a healthy body for a lifetime, rather than just a slimmer body right now. If you can keep this in mind it will help you perceive the bigger picture, and help motivate you when the going gets tough.
2. Develop eating habits you can live with: Your weight loss diet needs to be both healthy and livable. For example, if you hate milk, a diet plan focused on consuming a diet shake for breakfast and lunch is not suitable, committing to that will only set you up to fail. You need to research several diet plans, and find one you can live with. Sure, there’s no such thing as the burger-and-cheese-cake diet , but find the healthiest diet that works for you. This will make it much easier to persist with it until you lose weight.
3. Receive regular exercise: You need an exercise plan that suits your lifestyle. It doesn’t have to be a gym or fitness club but if it is you need to ensure that it is open when you have time to exercise. Pick activities you enjoy. If you like playing video games then play Wii Sports. If you like dancing then get hold of the zumba fitness kit. Plan to exercise at a time when you’re not exhausted. Incorporate family activities where you combine quality time with your family and physical activity. Aim to create a more active lifestyle. Remember, you’re making changes for a lifetime.
4. Ensure you receive sufficient Rest: A big mistake many individuals make when trying to lose weight or become fit is burning the candle at both ends. Insufficient rest reduces your body’s natural defenses and weakens your mental and emotional stability as well. The recommended amount of sleep per night for an adult is 8-10 hours. Think of it this way, constant use can lead to breakdown but a well maintained machine operates at maximum capability.

True fitness requires commitment and devoting time to your health. Make yourself a priority, and focus on permanent lifestyle changes. When setting out on your fitness journey, remember that this is the first day of the rest of your life. Take time to research diet plans and exercise routines that are appropriate for you that you can enjoy and will fit into your lifestyle. This will make incorporating exercise into your regular routine a pleasure rather than a chore.

This post does not constitute medical advice nor should it be substituted for professional medical advice. This post titled “How To Get Fit And Stay Fit While Losing Weight” is intended for informational purposes only.

Be Sociable, Share!

• 

If you’re trying to lose weight you have probably wondered what the best exercise for weight loss is. You have most likely seen those weight loss infomercials aired on late night television. Late night TV is a popular medium for selling gimmicky weight loss plans and exercise machines where they break it up into three ‘easy payments’ for you.

Have you ever been tempted to buy these products? Have you ever bought one? If you have purchased one of these products, then you possibly feel scammed if you didn’t achieve the results touted by the infomercial.

Your frustration and irritation are understandable. When you’re looking for simple exercises to assist you with losing weight, your desperation to find a solution may lead you to seek shortcuts to achieve those aims.

Instead of wasting money and time on gimmicky exercise plans and machines, why not try some traditional exercises that are proven effective in the fight against obesity? These exercises include:

• Walking, jogging and running — No special equipment required and you can work you way up to a more intensive workout. Start out by walking for 15-30 minutes per day, increase that to twice a day as your fitness improves. Then start jogging for five minutes followed by walking for 10 minutes, walking for another five then jogging for another ten. Eventually you can be doing five minute intervals of walking, jogging then running then going back to walking again as a cool down exercise. Many individuals have used these exercises with great success. They’re great exercises because they involve almost all of the body in the exercise and cause most of your large muscle areas to burn fat. You can even intensify it further by carrying two 5 lb dumbells in your hands and pumping your arms as you go. This builds arm and shoulder muscles and burns even more calories.
• Skipping — 10 minutes of skipping burns as many calories as 30 minutes of jogging. The reason for this is because your body is working against gravity (i.e. jumping up) and within a matter of seconds your heart rate skyrockets. Again, start slowly, say two minutes at a time, twice a day and build it up over time.
• Swimming — Swimming is an excellent cardio exercise. It is also very low impact, gentle on your joints and involves most muscle groups. If you have health concerns that make other forms of exercise difficult, swimming may be the solution you are seeking. Those who swim for exercise find they can swim longer than it would be possible to run or walk. Personally, I love swimming. I love the sensation of weightlessness experienced in the water. You only realise how effective swimming is as a workout when you get out of the pool and your muscles feel like jelly.

All of these are excellent exercises to incorporate into your daily routine. But before you decide on which form of exercise is for you, consider What physical activities you really enjoy. If you can identify your existing physical activities and increase the frequency in which you do them then it may help answer the need for exercise. For example, if you like golf, stop renting a golf cart to drive and walk the course instead. It’s the best of both worlds!

Consider this: Your best excercise for weight loss is the exercise you enjoy. The beauty is, because you enjoy them, you’ll want to do them more.

What Is The Best Exercise For Weight Loss
Be Sociable, Share!
• 

]]> http://www.bestwaytoloseweight4u.com/2010/03/what-is-the-best-exercise-for-weight-loss/feed/ 0 http://www.bestwaytoloseweight4u.com/2010/03/running-for-weight-loss/ http://www.bestwaytoloseweight4u.com/2010/03/running-for-weight-loss/#comments Tue, 02 Mar 2010 03:36:50 +0000 admin http://www.bestwaytoloseweight4u.com/?p=537


Running for weight loss is one of the most effective forms of exercise you can perform. The basic idea is simple: Running is good for you, it dramatically increases your heart rate which in turn increase the rate at which you burn calories so it helps you lose weight. But few people are physically fit enough to go out and start running for 30 minutes per day. If this is you then it is recommended that you start off slowly and gradually increase the amount of time running. Using the following plan can help you implement a regular routing of running for weight loss into your lifestyle.

To start with, create a schedule that incorporates both walking and running that you are comfortable with. It’s great to develop this as a regular part of your routine. Even after you have reached your weight loss goal you can use this to help maintain a healthy weight. Over a period of weeks you can gradually increase the amount of time spent running as your fitness increases. It will be much more fun if you can have a running companion, this could be a friend, family member or even the family dog (who would probably love the run). Here is an example of a program for walking and running for weight loss -

First Week: Walk / Run in intervals three times per week, e.g. Mon, Wed and Fri for 15 minutes each time.

Trip 1 – Walk for an interval of 1 minute then run for 30 seconds. Repeat 10 times.
Trip 2 – Walk for an interval of 1 minute then run for 30 seconds. Repeat 10 times.
Trip 3 – Walk for an interval of 1 minute then run for 30 seconds. Repeat 10 times.

Second Week: Walk / Run in intervals four times per week, e.g. Mon, Wed, Fri and Sun for 20 minutes each time.

Mon – Walk for an interval of 2 minutes then run for 1 minute. Repeat seven times.
Wed – Walk for an interval of 3 minutes then run for 2 minute. Repeat four times.
Fri – Walk for an interval of 2 minutes then run for 1 minute. Repeat seven times.
Sun – Walk for an interval of 3 minutes then run for 2 minute. Repeat four times.

Third Week: Walk / Run in intervals four times per week, e.g. Mon, Wed, Fri and Sun for 25 minutes each time.

Mon – Walk for an interval of 5 minutes then run for 3 minutes. Repeat three times.
Wed – Walk for an interval of 8 minutes then run for 4 minutes. Repeat twice.
Fri – Walk for an interval of 5 minutes then run for 3 minutes. Repeat three times.
Sun – Walk for an interval of 8 minutes then run for 4 minutes. Repeat twice.

After two or three months your schedule could look something like the one below. Of course, by this stage, running for weight loss has become habitual.

By month three: Walk / Run in intervals four times per week, e.g. Mon, Wed, Fri and Sun for 30-45 minutes each time.

Mon – Walk for an interval of 12 minutes then run for 12 minutes. Repeat twice.
Wed – Walk for an interval of 12 minutes then run for 12 minutes. Repeat twice.
Fri – Walk for an interval of 12 minutes then run for 12 minutes. Repeat twice.
Sun – Walk for an interval of 12 minutes then run for 12 minutes. Repeat twice.

By this time, you are running or jogging quite a lot. Your physical fitness has improved dramatically and you’ve probably lost a significant amount of weight. Following this schedule can result in running a surprising number of miles over the course of a week. It takes approximately 15 minutes to walk one mile, running reduces that to 10-12 minutes or less. So over one week you will be walking or running for approximately 16 miles and losing pounds in the process as you get into better shape! So you can see how powerful running for weight loss really is.

Running For Weight Loss
Be Sociable, Share!
• 

]]> http://www.bestwaytoloseweight4u.com/2010/03/running-for-weight-loss/feed/ 0