Exercising is a fast way to burn calories. If you burn more calories than consumed, your body will tap into its reserve energy which is the stored fat and by using up the stored fat you will lose weight and reshape your body. Exercise helps us to burn calories and lose weight in two different ways. First, it causes the muscles of the body to do more work. Second, it enlarges our muscle tissue, thus raising our metabolic rate (the amount of calories we burn while resting). This is because muscle is more metabolically active than body fat. So physical activity leads to immediate calorie expenditure during a particular workout, and also helps us to continue burning extra calories even when our fitness routine is over. It's Time to Exercises To Lose Weight !
Squats are one of the best body Exercises To Lose Weight a person can carry out. When done properly leg squats provide a full body exercise despite the fact that it may seem that just the lower body is exercising. Squats exercise the whole lower body and also many of the big muscle groups within the upper body.
Exercising can only be fun when it’s easy or less strenuous. Trying out a variety of exercises and choosing the best one for you is a great way to start off or vary your daily exercises routine so you don’t end up getting bored. Below is a list of exercises to lose weight.
List of Exercises and Exercise Equipment
Ab Crunches
Ab Curls
Abs Exercise
Aerobic Dance
Aerobic Exercise
Ballet
Ballroom Dancing
Baseball
Basketball
Biking
Bodybuilding
Bowling
Boxing (w/Punchbag)
Calisthenics
Canoeing
Cardio-Fitness
Circuit Training
Climbing Stairs
Cross Trainer
Cycling
Dancing
Dual Action Bike
Elliptical Trainer
Exercise at Home
Exercise Bike
Fencing
Football
Gardening
Golf
Gymnastics
Gym Exercise
HealthRider
High Impact Aerobics
Hiking
Horse Riding
Ice Hockey
Inline Skating
Jogging
Judo
Jumping Rope
Kickboxing
Leg Exercise
Line Dancing
Low Impact Aerobics
Mowing the Lawn
Muscle Building
Pilates
Pilates (Winsor)
Power Walking
Push-Ups
Quadriceps Exercise
Raking
Raquetball
Rebounder
Recumbent Bike
Resistance Training
Roller Blading
Rowing
Rowing Machine
Running
Skating
Skiing
Ski Machine
Skipping
Slimnastics
Snowboarding
Snowshoeing
Softball
Spinning
Squash
Stairclimbing
Stairmaster
Stationary Bike
Stationary Cycle
Step Aerobics
Stepper
Stepping
Strength-Training
Stretching
Surfing
Swimming
Table Tennis
Tae Bo
Tai Chi
Tennis
Thigh Exercise
Trampoline
Treadmill
Volleyball
Walking
Water Aerobics
Weight Lifting
Weight Training
Weights
Wrestling
Yoga.
Wednesday, February 19, 2014
Wednesday, February 12, 2014
Nice exercises to Lose Weight Faster
Finding the right exercises to lose weight can be very difficult for some. Exercising to lose weight is natural, fun and an easy form of weight loss method. To lose weight you must also understand how your body system works. Our body is made of up of cells; cells form organs and the organ forms different body systems. When all the body systems function well, you stay healthy but if one of your body systems breaks down or wakens it create an imbalance in the daily chemical activity of the body, which can cause you to gain or lose weight.
To increase the number of calories burned per workout, incorporate compound exercises into your routine. Compound exercises recruit multiple muscles to execute one movement to increase the number of calories burned per exercise. Add compound exercises to your strength training workouts to see more results.
Barbell Squats
Barbell squats recruit the quadriceps, hamstrings, glutes and calves. Place the barbell behind your neck, resting on your trapezius muscle at the base of your neck. Hold the barbell with both hands and palms facing forward. Stand in front of a flat bench with your back facing the bench. Bend from the hips and sit back until your butt taps the bench. Don't sit down completely. Keep your knees aligned with your ankles to prevent injury. Immediately press up while keeping your weight focused in your heels. Repeat for four sets of 15 repetitions.
Bench Press
Bench press engages your chest and arms. Lie back on the bench press so the bar is at eye-level. Place your hands on the bar spaced shoulder-width apart. Your palms should be facing down. Lift the bar off of the rack and lower the bar toward your chest. Try to bring the bar all the way down to tap your chest. Press the weight up until your arms are fully extended. Repeat for four sets of 15 repetitions.
Hanging Leg Raises
Hanging leg raises stimulates your core muscles including your abs, external obliques and core. Hang from a pull up bar with your hands spaced shoulder-width apart. Face your palms downward. Hang from the bar with your legs straight. Keep your feet together and lift your legs until your body is bent at 90 degrees. Slowly lower your feet to the starting position. Try to avoid swinging to lift your legs higher. Perform four sets of 20 repetitions.
Aerobic
Low-intensity aerobic exercise, such as a brisk walk, cycling or mini trampoline bouncing, can help you lose weight. Start your aerobic exercise session at a very low intensity. Your heart rate can help you determine the intensity of your workout. Your rate should rise steadily to 60 to 70 percent of your maximum heart rate in approximately 20 to 30 seconds after the onset of your workout session. Calculate your maximum heart rate by subtracting your age from 220. Avoid higher intensity aerobic exercise, because your body begins to draw upon carbohydrates for energy instead of fat and will not help you lose weight. Perform low-intensity aerobic exercise for 60 minutes or longer depending on the intensity of your workout session.
Dancing Dancing is a fast and easy way to lose weight, as it can be very enjoyable. There are various types of dancing from different cultures, learning a few different types of dancing styles can make your exercise more interesting and fun. Yoga Yoga is a traditional, physical and mental discipline exercise originated in India. It is one of the oldest forms of exercise still in existence. Now it has become popular as a kind of low-impact physical exercise and is also used for therapeutic purposes as an addition to western medicine.
Barbell Squats
Barbell squats recruit the quadriceps, hamstrings, glutes and calves. Place the barbell behind your neck, resting on your trapezius muscle at the base of your neck. Hold the barbell with both hands and palms facing forward. Stand in front of a flat bench with your back facing the bench. Bend from the hips and sit back until your butt taps the bench. Don't sit down completely. Keep your knees aligned with your ankles to prevent injury. Immediately press up while keeping your weight focused in your heels. Repeat for four sets of 15 repetitions.
Bench Press
Bench press engages your chest and arms. Lie back on the bench press so the bar is at eye-level. Place your hands on the bar spaced shoulder-width apart. Your palms should be facing down. Lift the bar off of the rack and lower the bar toward your chest. Try to bring the bar all the way down to tap your chest. Press the weight up until your arms are fully extended. Repeat for four sets of 15 repetitions.
Hanging Leg Raises
Hanging leg raises stimulates your core muscles including your abs, external obliques and core. Hang from a pull up bar with your hands spaced shoulder-width apart. Face your palms downward. Hang from the bar with your legs straight. Keep your feet together and lift your legs until your body is bent at 90 degrees. Slowly lower your feet to the starting position. Try to avoid swinging to lift your legs higher. Perform four sets of 20 repetitions.
Bicycling
The rate at which you burn calories while bicycling ranges depending on how fast you are peddling. The average person will burn approximately 290 calories per hour when on a bike, according to the Centers for Disease Control and Prevention. Many people enjoy riding their bikes outside, while others prefer to convenience of an indoor stationary bike. If you are the type that dreads exercise, you can set up a stationary bike in front of your television and workout while watching your favorite shows. If you choose to ride outdoors, be sure to wear a helmet and other safety equipment.
Walking
Walking is one of the most common exercises employed by those hoping to lose weight. Not only will a brisk walk burn 280 calories per hour, but is also beneficial to toning your hips, stomach and legs. To burn additional calories, consider seeking out walking trails, incorporating hills or even adding short bursts of speed every so often. If you don't normally have time to exercise, walking can replace short car rides to the store, or park as far away from the door as possible for extra walking time. Taking the stairs instead of the elevator also allows for additional walking throughout your day.
Swimming
The Centers for Disease Control and Prevention list swimming as one of highest possible calorie burning exercises. The average person will burn nearly 600 calories for every hour they spend swimming slow freestyle laps in the pool. In addition to burning calories, swimming helps to tone nearly every part of your body. Simply jump into the pool and swim up and down the length of the pool using slow, deliberate strokes. To avoid boredom while swimming, alter your workout by swimming normally for the length of the pool and doing backstrokes as you return.
Low-intensity aerobic exercise, such as a brisk walk, cycling or mini trampoline bouncing, can help you lose weight. Start your aerobic exercise session at a very low intensity. Your heart rate can help you determine the intensity of your workout. Your rate should rise steadily to 60 to 70 percent of your maximum heart rate in approximately 20 to 30 seconds after the onset of your workout session. Calculate your maximum heart rate by subtracting your age from 220. Avoid higher intensity aerobic exercise, because your body begins to draw upon carbohydrates for energy instead of fat and will not help you lose weight. Perform low-intensity aerobic exercise for 60 minutes or longer depending on the intensity of your workout session.
Tuesday, February 11, 2014
How to Lose Weight Fast for Teenage Girls - The Effective Way
Staying healthy and living a long successful life is what everyone desire. Be it a man, a woman or a teen, all loves to have a toned and well-shaped personality. But unfortunately, today more and more of teenage girls are dealing with the obesity condition. Weight loss for teenage girls, who are more vulnerable to developing eating disorders, should take extra precautions when trying to lose weight. All teenage girls need to do is to follow these tips with full determination and confidence. It is because by considering the given measures on your daily routine you can soon notice those extra pounds shedding from your body
1.Physical activity
Physical activity improves health and well-being. It reduces stress, strengthens the heart and lungs, increases energy levels, helps you maintain and achieve a healthy body weight and it improves your outlook on life. Perform at least 30 minutes of physical activity each day, five days a week. Join a competitive sports team or recreational club at your school to stay active while performing an activity that you enjoy.
2. Find a partner to work out with
Working out with a buddy can help keep you accountable and motivated, and strengthen your relationship with that person. Benefits of a workout partner :
3. Incorporate Exercise Into Your Daily Life Incorporate exercise into your everyday activities. For example,
Eat breakfast every day to rev up your metabolism. Pack a lunch for school to ensure that you have healthy options to choose from. Include plenty of fruits, vegetables, whole grains and lean proteins, and limit your intake of processed junk foods. Drink at least eight glasses of water each day to stay adequately hydrated and to help promote fat loss and support muscle development.
When many of us think about losing weight, we think about what foods we shouldn’t eat -- high calorie, high fat, sugary foods that can quickly add inches to our waistlines. The best choices are foods low in calories but high in nutrients.
Can a person with a daily workout regimen eat anything and still lose weight? It depends on that person’s BMR (basal metabolic rate). If that person uses up energy at a particularly slow rate, he or she has the options of eating less, exercising more or doing both. Choosing to increase calorie intake may require increasing physical activity, specifically the volume, frequency, and intensity of the exercise sessions to achieve weight loss or maintain weight.
5.Set realistic goals.
Deciding how much weight you would like to lose each month is important for setting up a realistic diet and exercise program that will offer you lasting, permanent weight loss. It’s common knowledge that losing weight too fast can lead to swift weight regain since dieting does stress the body. Setting realistic goals now will help you to keep the weight off later.
Health professionals recommend that you lose no more than two pounds per week for gradual weight loss. Rapid weight loss often leads to equally rapid weight gain and may result in the development of unhealthy habits.
Many weight loss experts today recommend aiming for shorter-term, more attainable weight loss goals. Since the bulk of diet research shows that most dieters lose weight steadily for about 12 weeks, then hit a plateau, that's the number of weeks that the weight loss experts suggest you should aim for. The weight loss strategy that many have found works best for them is one of alternating periods of weight loss and maintenance, each lasting 8-12 weeks.
6.Record your progress.
This way you can notice any major changes. Keep a log of everything you eat, every exercise you do, and how many inches your waist is (or whatever kind of body part that needs weight loss). Add up your total calorie intake of that day (try and keep it at a maximum of 2000) and how many calories you burned (most exercise machines will give you an estimate of how many calories you burned). If your diet or exercise changed you can see what plan worked best for you. Also, if you record the calories you have eaten, you can input them in websites that will then calculate whether you should have eaten more, or less calories that day, and you can plan from that.
Physical activity improves health and well-being. It reduces stress, strengthens the heart and lungs, increases energy levels, helps you maintain and achieve a healthy body weight and it improves your outlook on life. Perform at least 30 minutes of physical activity each day, five days a week. Join a competitive sports team or recreational club at your school to stay active while performing an activity that you enjoy.
2. Find a partner to work out with
Working out with a buddy can help keep you accountable and motivated, and strengthen your relationship with that person. Benefits of a workout partner :
- A workout partner will keep you motivated.
- A workout buddy can be a great company and friend.
- You can share expertise and improve skills from with a workout partner.
- Having a partner makes it easy to spot each other during workouts.
3. Incorporate Exercise Into Your Daily Life Incorporate exercise into your everyday activities. For example,
- instead of taking the bus or driving to school or the mall, walk or ride your bike to burn more calories throughout the day. Take a "walk break" whenever you can find the time during the day.
- Taking short 10 minute walks a few times a day will do wonders for your metabolism!
- Choose the stairs over the elevator
- Play actively with your kids
Eat breakfast every day to rev up your metabolism. Pack a lunch for school to ensure that you have healthy options to choose from. Include plenty of fruits, vegetables, whole grains and lean proteins, and limit your intake of processed junk foods. Drink at least eight glasses of water each day to stay adequately hydrated and to help promote fat loss and support muscle development.
When many of us think about losing weight, we think about what foods we shouldn’t eat -- high calorie, high fat, sugary foods that can quickly add inches to our waistlines. The best choices are foods low in calories but high in nutrients.
Can a person with a daily workout regimen eat anything and still lose weight? It depends on that person’s BMR (basal metabolic rate). If that person uses up energy at a particularly slow rate, he or she has the options of eating less, exercising more or doing both. Choosing to increase calorie intake may require increasing physical activity, specifically the volume, frequency, and intensity of the exercise sessions to achieve weight loss or maintain weight.
5.Set realistic goals.
Deciding how much weight you would like to lose each month is important for setting up a realistic diet and exercise program that will offer you lasting, permanent weight loss. It’s common knowledge that losing weight too fast can lead to swift weight regain since dieting does stress the body. Setting realistic goals now will help you to keep the weight off later.
Health professionals recommend that you lose no more than two pounds per week for gradual weight loss. Rapid weight loss often leads to equally rapid weight gain and may result in the development of unhealthy habits.
Many weight loss experts today recommend aiming for shorter-term, more attainable weight loss goals. Since the bulk of diet research shows that most dieters lose weight steadily for about 12 weeks, then hit a plateau, that's the number of weeks that the weight loss experts suggest you should aim for. The weight loss strategy that many have found works best for them is one of alternating periods of weight loss and maintenance, each lasting 8-12 weeks.
6.Record your progress.
This way you can notice any major changes. Keep a log of everything you eat, every exercise you do, and how many inches your waist is (or whatever kind of body part that needs weight loss). Add up your total calorie intake of that day (try and keep it at a maximum of 2000) and how many calories you burned (most exercise machines will give you an estimate of how many calories you burned). If your diet or exercise changed you can see what plan worked best for you. Also, if you record the calories you have eaten, you can input them in websites that will then calculate whether you should have eaten more, or less calories that day, and you can plan from that.
Monday, February 3, 2014
Maintain Your Weight Loss Goals with Hotel Room Exercise
Staying in a hotel is not the green light for you to start neglecting your weight loss exercises. Just because you are not home does not mean you can’t do a few easy exercises in the comfort of your hotel room. Here are a few exercises you can do to keep those weight loss goals and weight lose motivation in sight.
The bed push-up
Nobody really wants to lie face down on the hotel room carpet. This exercise is a great way to do a push-up while avoiding that weird stain on the floor. What you need to do is place your shoulders onto the edge of the bed. Now scoot your feet out until you are resting against the bed in the same form you would have had you laid on the floor. Now proceed to do your push-up. The best part is that when your exhausted you have a nice soft bed right in front of you to crawl into.
The table lunge
Lunges are a great way to work your legs. Your hotel room has a great way to help you out with your lunges. All you need is a table or a chair. Place one foot onto the table. With your other foot firmly planted in front of you, bend at the knee. Do this until you form a 90-degree angle with your leg you are standing on. Now work your way back to a standing position. Continue to do this until one leg is exhausted. Swap what leg is on the table and repeat the process.
Jumping jacks
You might remember jumping jacks from your days as a young lad. The benefit to jumping jacks is that they require very little space and can get your heart rate up. This turns into a great cardio exercise. Perhaps you have forgotten how to do said jumping jack. Here is what you do. Start off by standing tall and straight. Jump into the air. While jumping, spread your legs open and bring your hands over your head. Jump again and close your legs while bringing your hand back to your side. Continue to do this for as long as you are able.
The table squat
Just like lunges, squats do a great job of working your legs. Keep in mind that your legs are the biggest muscle group in your body. Working these hard can help with those weight loss goals you have set. A squat consists of planting your feet under your shoulders. Bend at your knee while sticking your rump out behind you. Stop when your knees form a 90-degree angle. Now work your way back to a standing position. Use a table if you need something to tell you when to stop. Mix up squats with lunges for a terrific leg workout that will leave you happy you have a bed close by.
You can easily take just about any exercise and convert it into a hotel room exercise. These are just a few examples to help you during your travels. Now you have no reason to loose sight of your weight loss goal.
The bed push-up
Nobody really wants to lie face down on the hotel room carpet. This exercise is a great way to do a push-up while avoiding that weird stain on the floor. What you need to do is place your shoulders onto the edge of the bed. Now scoot your feet out until you are resting against the bed in the same form you would have had you laid on the floor. Now proceed to do your push-up. The best part is that when your exhausted you have a nice soft bed right in front of you to crawl into.
The table lunge
Lunges are a great way to work your legs. Your hotel room has a great way to help you out with your lunges. All you need is a table or a chair. Place one foot onto the table. With your other foot firmly planted in front of you, bend at the knee. Do this until you form a 90-degree angle with your leg you are standing on. Now work your way back to a standing position. Continue to do this until one leg is exhausted. Swap what leg is on the table and repeat the process.
Jumping jacks
You might remember jumping jacks from your days as a young lad. The benefit to jumping jacks is that they require very little space and can get your heart rate up. This turns into a great cardio exercise. Perhaps you have forgotten how to do said jumping jack. Here is what you do. Start off by standing tall and straight. Jump into the air. While jumping, spread your legs open and bring your hands over your head. Jump again and close your legs while bringing your hand back to your side. Continue to do this for as long as you are able.
The table squat
Just like lunges, squats do a great job of working your legs. Keep in mind that your legs are the biggest muscle group in your body. Working these hard can help with those weight loss goals you have set. A squat consists of planting your feet under your shoulders. Bend at your knee while sticking your rump out behind you. Stop when your knees form a 90-degree angle. Now work your way back to a standing position. Use a table if you need something to tell you when to stop. Mix up squats with lunges for a terrific leg workout that will leave you happy you have a bed close by.
You can easily take just about any exercise and convert it into a hotel room exercise. These are just a few examples to help you during your travels. Now you have no reason to loose sight of your weight loss goal.
Subscribe to:
Posts (Atom)