Exercise to Lose Weight fast
Exercise Intelligently. Exercise is an essential part of any weight
loss program. The problem many people have with exercise is that they
start out very enthusiastically but are not able to continue it with the
same enthusiasm. The real key to a successful exercise program is
Take a day off from exercise every week. This is not just a weight
loss tips but it is part of the exercise routine. Your body needs a day
off from an exercise routine so do not hesitate to take a day off from
what ever you have been doing.
Exercise out doors as far as possible as your body gets a chance to
get a lot of the much needed fresh air and sunshine and also the
surroundings keep you perked up and it is a break from remaining cooped
up all day long.
Gather some information about exercise and then begin. Browse the net
or get a book or two on how to exercise at home. This information will
be useful for you to know how much you need to work out on each specific
exercise in order to burn off the desired number of calories.
Get a companion. It is indeed an excellent idea, but try get someone
who is committed or else your interest might dwindle. It will keep you
going. There may be days when you feel just too lazy to crawl out of bed
in the mornings. On such days, the knowledge that some body is waiting
for you is enough to slide out of bed. Another advantage is that you can
discuss your progress and fears with another person and be a sympathetic
listener to the other person as well. This is a fine way of getting
motivated your self.
Donít push your body for more. When you have worked out for a
considerable time, your body will start giving you signals. Heed those
signals and stop when you are out of breath or when a certain part of
your body tells you that it has had enough. If you want to increase your
time of exercise or your work out routine, do it gradually and not in
Select an exercise pattern to suit your life style. All of us have
different life styles and professions so there is no sense in trying to
follow the book strictly. Try and follow an exercise routine that is
suitable for you. You have to understand that even more important than
the exercise it is sticking to it.
Sculpt three times a week. Doing 5 minutes each of push-ups, lunges,
and squats (in 30-second intervals) will help build and maintain muscle
mass. The more muscle you have, the higher your metabolism will be, so
you'll torch more calories as you go about your day.
If you have a sitting job, stand up and stretch yourself every half an
hour. Most of the jobs today are indeed sitting jobs that are in one
word sedentary. This is especially true for those who sit and punch away
at the keyboard or toy with the mouse all day long. So if you have such
a job, make it a point to get up at least every half an hour and stretch
While making telephone calls try walking up and down. I hope you will
agree with me that this is an excellent suggestion.
Use the stairs instead of the elevator whenever you can. Elevators are
one hell of a convenience particularly if you have to go up or down some
twenty floors. Exercise that is convenient is a great way to lose weight
fast as we do not have to take any extra time for these little bits of
helpful exercise. There may be no sense in trudging up some twenty
flights of stairs because by the time you get there you will be totally
pooped. But while coming down, if you have the time, you can easily come
down the stairs instead of using the elevator. Coming down is not at all
exhausting. And talking about the time factor, I donít think that there
is much of a difference. Sometimes waiting for an elevator door to open
at your floor after you hit the button can take up all of eternity.
Smoking is bad for weight loss. Smoking as such may not contribute to
weight loss but smoking leads to other conditions like erratic eating
habits and excessive dependence on things like coffee. Teach loved ones
that smoke these weight loss tips and maybe they will stop too.
Choose the physical activity that interests you. If you hate running,
remember, you do not have to run a marathon to stay fit. 20 minutes of
cardio each day is good enough for most or try walking. 15 minutes of
brisk walking a day is enough to keep most fit.
Any distance is walk able if you have the time, so consider walking to
places that you would normally drive (such as work or the market if
theyíre not too far away). It may take you longer, but the health
benefits will last you a lifetime.
You do not need to work out every day but at least be active and so
that means going for a walk for thirty minutes with the kids, on your
own or with the dogs. You need to break the habits of getting in from
work and just watching the TV and then eating dinner.
When you do go to the gym you need to workout intensely to shift
weight quicker and so that means lots of cardio. Try and mix it up so do
twenty minutes on the jogger, then the bike and then the cross trainer.
This way you will get one hour of good cardio all over your body which
is ideal for weight loss.
Try and keep it fun and original so at least once a week train in a
different way such as skipping, boxing, outdoor running, outdoor biking
or swimming, This way it can keep your workouts new and interesting
while managing to workout different muscles.
Just because you are losing weight which in reality means losing fat,
it doesnít mean you canít use weight to bulk up your upper body once a
week to give your workouts some variety. Use the free weights and bench
press to improve the upper body and if you want a health supplement
Do things like fetching, turning things off and on by you Often when
we come back tired from work, we tend to get others to do simple chores
for us. These things are no big deal. They are things that we can very
well do for our selves but we donít. That is why we often ask our kids
to fetch us this or take away that. Training your pet is a wonderful
thing indeed. It is quite remarkable how some people get their dogs to
fetch them something. But the fact is that while you may be making sure
that your dog is getting a lot of exercise, you are neglecting your bit
of the story.
During commercial breaks walk about. If you want to sit all evening
with your eyes glued to the tube, then do so. But at least spare your
eyes the agony of a commercial break. When the next commercial flashes
on screen, instead of surfing, get up and take a walk. Reach over and
try to touch your toes or do any such simple exercise that will at least
get the blood flowing in your veins.
Wriggle your toes and your fingers whenever you can. This too is a
stress buster and it gives you a chance to at least work your hand and
leg joints. This will tell you how sore they are and if their condition
is so bad, just think of the rest of your body.
Turn on music and dance like wild. Let your hair down once in a while.
Go back to the days of wild child hood. Close the door of your room,
turn on your sound system to the highest volume possible (but a little
lower than the level at which your neighbors start to complain) and then
do the wackiest dance that you can think of.
Get down at a block before your destination and walk the rest of the
way. You might not have time to fit in long walks in your busy schedule
so this is one way of ensuring that you at least get to walk for a
little bit every day. This weight loss tip will add a few blocks a week
every week and make a huge difference in your overall health.
When nobody is watching try doing pelvic gyrations. This might not be
how to lose weight fast but it will definitely start to tone your
midsection. If you take a moment to observe it you will see that it is
the mid section of our body that gets the least bit of exercise and that
is probably why the signs of weight gain are mostly seen there. It is
the same reason why we find it very difficult to lose weight in that
section. So the best thing that you can do is consciously try to give
that part a little bit of exercise. Stomach crunches might be too
strenuous an exercise to start off with but gyrations are relatively
mild. Pelvic gyrations make you thrust your midsection towards all
directions and this is the best way of tightening every muscle in that
mid section and that is of course what weight loss is all about.
Tuck in your tummy whenever you walk. Get that proper gait. And the
best way for that is to tuck in your tummy and inflate your chest. Do
not let your tummy hang above your belt line like some unruly layer of
flesh. Bring it under the belt. Each time you tuck in your tummy, you
will feel the pressure on the muscles of your stomach. This tightening
and loosening of these muscles is even better than stomach crunches.
Try breathing exercises. You might be surprised to know that breathing
exercises too can lead to weight loss. If you are doing the breathing
exercises properly, you will find that you can exert a lot of pressure
on the muscles around the mid section. You can feel a tightening of
these muscles each time you breathe in or breathe out. So go ahead and
breathe properly, it is good for you.
Try yoga. Yoga is one of the best ways of losing weight. One of the
benefits of yoga is that you learn to control virtually every muscle and
joint of your body so that the issue of weight gain will cease to exist.
Try massaging your partner. This is a fun way to lose weight. It is
something that can give your partner a lot of pleasure and at the same
time can give you a lot of exertion there by leading to weight loss. The
attitude over here should of course be you scratch my back I will
scratch yours. It should not be a one sided effort or else the interest
will soon dwindle. In fact it is a good idea if couple takes up weight
loss routines together. They can keep watch over each other, help
control those urges to eat and motivate each other to stick to the
routine. There are a lot of things that couples can do together that can
help them to keep physically active.
Lure your Pet and workout at the same time. If you have a pet, you
will be surprised as to how much exercise a dog can give you.
Join a dance class. Dancing is a wonderful way to burn off those extra
Whenever you can, lean against a wall with your hands flattened
against the wall and in such a way that your face is very close to the
wall. Then use you hands to push your body away from the wall. Do these
two or three times at a stretch.
Try Swimming, swimming is one of the best exercises. Water has a lot
of advantages. And if nothing else, a cool dip in a pool is a wonderful
Play Badminton, tennis or basket ball. Games are a fun way to lose
weight. It is much more exciting to play a game than just work out by
yourself. The best thing about games is that they are addictive. It is
something that you can look forward to and there is no stress involved
in this program. In fact the more you play the less you will consider
this to be a part of your weight loss program.
Warm up for 5-10 minutes before starting with the exercise routine and
end with a 5 to ten minute cool down session. Whatever physical exercise
you are involved in, you must remember to warm up before the exercise
really starts. Your body needs to reach a certain level of readiness
before it can actually start responding to exercise. And this readiness
is achieved by the warming up process.
Do not carry your mobile phone around but leave it a place where you
can hear it ringing. In this way you make sure that you at least get up
and walk towards it. You need a reason to keep yourself going. Life
today has become so easy that we have every thing at our fingertips.
This weight loss tips should give you lots of walking opportunities to
get up and walk a few steps before you can pick it up.
While traveling in an elevator instead of just standing there and
staring stupidly at the numbers going up or down, try raising your self
onto your toes and then back on your feet again. Do this several times.
Look yourself in the mirror and get motivated. If what you see
displeases you, then you have all the more reason to work out. Try
tucking in the extra fat in all those wide areas, this will give you an
idea of which part you need to be working on. Turn to you side and get a
very good view of your side profile.
This is an excellent way of checking whether you have a tummy that is
starting to bulge or has bulged already. Try pulling in air and then
take a look at your tummy; if it has gone in even a little bit, there is
hope for you. If you start now, you can control it where it is now and
may be if you really set your mind to it; you can lose a couple of
inches in a just a few weeks.
If you have a banister rail or a balustrade that will support you, sit
on it and pump your legs as if you are riding a bicycle, taking care not
to fall off of course. This might sound like another crazy idea but by
doing such crazy things, you are in fact not missing a single chance to
lose those extra pounds.
Do not slouch in your chair but try to maintain an erect posture with
your tummy tucked in. Slouching is a very bad habit. Not only is it bad
for your back but it also gives you a very flabby figure. It is your way
of saying yes to a comfortable, weight-gaining pose. Make it a point to
always sit as erect as you can. It is also a terrific way to ward off
It is the tummy that seems to have a mind of its own. Well there is a
sure shot method to reduce the flab around the waist line.
This is what
you have to do.
Breathe in air as strongly as you can and as you do so, tuck in your
tummy as much as you can. Hold it like this for a few seconds and then
slowly release your breath taking care not to let out your tummy. Try to
keep breathing like this at least fifty or sixty times in a day. In fact
breathe like this whenever you can remember to do so. After the first
day, you should feel the muscles of your stomach tightening each time
you do this. Then you know that you are on the right track. If you
practice this without fail for 20 days, at the end of the twentieth day,
you will have lost at least an inch.
Compiled By: India Diets Team
protein at every meal, including breakfast.
Eliminate wheat- and flour-based products for the time being.
Reduce starch to one portion a day, and don't eat that portion during your
Apples, pears, plums and berries all are good choices. Bananas are not.
Reduce or eliminate dairy for the time being, especially cow's milk.