The Best Exercises For Weight Loss – Review

While many people want to lose weight, not everyone wants to go on a diet. Some people wonder whether doing more exercise could help them lose weight. And others would prefer to do something less frantic, while still losing weight. Are you searching for the best exercises for weight loss? This article reviews three main areas in which exercise can help with weight loss – Intense training, Weights and Yoga. You can still try them for a month, to see if they work and suit your way of life.

The slow and steady method loses the race when it comes to losing weight. Recent American research revealed that overweight men and women who performed 300 hours of cardio over the course of a year (that’s about 6 hours a week) lost only 5 pounds of weight in the process. So while regular exercise is great for general health and fitness, it’s not so good for weight loss, as these figures mean it takes at least 60 hours of cardio workouts to burn one pound of fat. On the other hand, intense short bursts of workouts can help burn more calories and fat overall. Here are some of the best exercises for weight loss.

Intense Training

Intense training keeps your body burning fat up to 72 hours after the workout session. It improves your metabolism which is very important for losing weight fast and effectively. Of course, your diet plays an important part too, when burning fat fast. In fact, no one can out-train a bad diet. Even if you do the best exercises to lose weight and then go and eat an extra 400 calories of garbage, the exercises won’t help you lose weight. Instead, you will keep on putting on weight and blame it on the inefficiency of the workouts. That’s why you need to have a good combination of the right diet and workout plan when losing weight fast and effectively. If you switch to a healthy diet plan, it is easy to burn excess fat with these effective high-intensity training strategies.

Interval Training

Interval training, also known as HIIT (High Intensity Interval Training) is one of the most effective fat loss workouts. It is characterized by bouts of high-intensity workouts alternated with short rest periods. It burns more fat in a short time frame compared with traditional cardio workouts. It also enhances your body’s ability to burn fat faster through the production of fat-burning hormones. Interval training increases the production of HGH or growth hormones and adrenaline. Both these are efficient fat-burning hormones. In fact, adrenaline helps suppress your appetite – which is very important for losing weight. also, interval training will make you healthy and fitter in fewer sessions compared with cardio workouts. Interval training works on your muscles. It helps your muscles to use oxygen more effectively so that the heart doesn’t have to pump oxygen to make the muscles work. A stationary bike or treadmill is the best equipment to start your own interval training workout regimen. You can start by doing regular warmup exercises. After that, pedal or run harder (at least 20% harder than your normal cardio sessions). After 45-60 seconds of pedalling or running, bring the intensity down to the intensity of a normal cardio workout. Alternate your workouts between 45-60 seconds of hard workouts and 45-60 seconds of easy workouts for best results. Make sure you complete 5-10 intervals to complete the workout. This type of training has been used under medical supervision to help people with heart problems get good exercise.There are a lot of articles and youtube videos available on the internet giving advice on HIIT. But you may be wondering why, if you spend less time exercising with HIIT, how it can help you lose weight? Research in Australia has found that overweight people doing HIIT eat significantly fewer calories the day following their HIIT exercise. So HIIT helps you lose weight by training muscles (which then use more energy than fat), increasing the production of fat burning hormones and reducing your appetite the following day.

A sprint is another effective workout to lose excess fat fast. It is a total-body workout that you need to incorporate into your workout schedule. It is an extreme form of interval training that pays dividends in a shorter period of time. You need to keep the sessions on the shorter side to maximize the benefits and minimize the risk of injuries. It is best to keep it to 50 to 60 yards per sprint. It will help you keep to a high-intensity during the session and prevent you from breaking down or leading to injuries. Instead of going the long distance, you should increase the number of sprints to improve your overall results from the exercise. This is the type of exercise that Roger Bannister, the first man in the world to break a 4 minute mile, used as his training regime in the 1950s. Many middle distance runners now incorporate sprints in the training regime, so these have a long history of use. If you cannot run or don’t want to run outside, you could incorporate a few seconds of fast running on the spot into your home exercise routine. Depending on your level of fitness, you start off with gentle running on the spot, then do 5 seconds fast running on the spot, as fast as you can, then drop back down to gentle running on the spot. Increase the length of the fast running to 10 seconds as your fitness improves. If you have any worries or concerns about your health or fitness for doing these of course, consult your medical adviser.

High-intensity strength intervals are another effective exercise to lose weight fast. Make sure you pair the strength exercises to work on opposing muscles. This will help you keep the heart rate high while building muscles and maximizing fat loss. For instance, you can perform a dumbbell reverse lunge and a pull-up. Your arms and back will rest during the lunges. The legs will rest during the pull-ups. Your reps should be of high-intensity to get the maximum benefits from these workouts. You should continue to alternate between these workouts for a set time of 10-15 minutes. These are some of the best exercises for effective weight loss.

Are you searching for the best exercises for weight loss? High-intensity short burst exercises are the best to help you lose weight fast and effectively.

Trimming Down With Weights

This exercise recommendation is a cheat because you won’t necessarily lose weight, however, you WILL look trimmer AND your clothes will get looser or fit better, which is what most people want. Working out with weights is not just for those who want to win Mr Universe competitions. Anyone can benefit from working with weights and this includes women, who will NOT bulk up to look like the hulk – that is a myth and an excuse for not exercising! Using weights (light ones) will trim your muscles: and trim muscles use more energy than fat and also take up less room. This means you will look slimmer, as well as using more energy (lose weight) while resting.

Yoga For Weight Loss – Review

While yoga may be seen as less intense than interval training and weight lifting, it is surprising just how much energy it uses, even though it also has a calming and therapeutic effect. Anyone can use yoga as a weight loss program but some programs are specifically designed to help with weight loss. One of these is Yoga Burn, meant specifically for women, which teaches you a sequence of moves then helps you adapt and progress through the moves to ensure your body does not get “used” to the program. This is a common problem for people using exercise both to increase fitness and for weight loss. They follow a program but their body gets used to this, whereas your body needs a constant challenge to keep improving fitness or losing weight. This is where the yoga burn program fits in Click Here To See It.

Exercise can help you lose weight, provided you don’t sabotage it with an unhealthy diet. Why not try it for a month?

800 Calories a Day For 8 weeks January 2017

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This Way Of Eating – WOE – Week 2

I started back onto this diet, the 800 calories for 8 weeks Blood Sugar Diet on 31 December 2016. I don’t bother with New Year’s Eve and all the cake from Christmas was gone, so there were no real temptations to hold me back from starting again. I knew that Christmas week had reversed the weight loss, so I didn’t weigh myself for a couple of days and was relieved to find that I was “Only” just over 1 kilogram (between 2 and 3 pounds) heavier than my lightest weight before Christmas. That meant I was back over the 70Kg weight level but not so far that it was dispiriting.

Support Group

I found a great support group on Facebook. It’s very useful to have support when you are working on something like weight loss or even weight gain or body building, come to that. Getting the support and encouragement from a positive group of people on the same journey as you is very helpful and motivating. They even have their own abbreviations and language, so that WOE is shorthand for “Way of Eating” and NSV is a “non-scale victory”, such as being able to fit into a size smaller piece of clothing. There is also a shorthand way for describing which week of the diet you are on and whether this is your first “round” or a subsequent round. It is recommended that you take a break between rounds. The group suggests that it is possible to lose 10 per cent of your body weight in each round of dieting, so that someone weighing 100 kg could lose 10 Kg over the 8 weeks. This would be great.

Weight Loss

My weight loss has not been as high since I started back onto the program, probably because I am eating more fiber but maybe not taking in enough water to move it through quickly. But I HAVE Lost just over 1 kg in weight (just over 2 pounds) and I have also lost half an inch from around my abdomen. Two victories to celebrate!

Continuing Weight Loss

I am going to buy the diet book that goes with this WOE in order to gain the most possible information for remaining healthy and losing weight quickly. Why? I don’t have diabetes but my grandmother had Type II and one sister has it. That means I may be at risk for developing it and I would rather not risk blindness, limb amputation, and nerve damage. Also, I KNOW I need to lose weight and this has so far been a very useful exercise in moving that stubborn belly fat!

Two Week Review of Blood Sugar Diet

How I Started BSD

I started the 800 calorie Blood Sugar Diet on a whim, two weeks ago. Not exactly a whim but I had read Dr Michael Mosley’s book on the 8 week, 800 calorie BSD and finished it on the Sunday. It made a lot of sense and it mentioned that the patients in the clinical research trial run at Newcastle University had been put on liquid “shakes” to ensure their calories were counted correctly. I had protein shake in the house, so I decided that from the next day, I would try the 800 calorie 8 week diet. I told myself that I would try it for one day, that I could last one day and then I could go back onto my normal low carb diet. I was just going to try it out. It can be useful to tell yourself this kind of story, looking forward just one day at a time, rather than saying, I HAVE to do this for 8 weeks, when it can seem like a life sentence!

Two weeks later, I am still on this diet and it has been completely possible, I have NOT felt like eating the table leg because I was so hungry. I can’t say that I haven’t felt hungry at all but it’s odd, the hunger has just been a sensation, a feeling, that I was able to acknowledge was there, without salivating or feeling I had to get something to eat.

I have kept a chart of my progress, with the number of calories I ate each day and with my abdomen girth and my weight taken when I had access to a weighing scale. Over the two weeks, I have now dropped 4.5 Kgs, this is 10 pounds in weight! I am at the lowest weight ever for years and I have every expectation that I can break the 70 Kg barrier tomorrow or the next day. This is REALLY exciting for me, as I have not been this low a weight since I discovered (or was introduced to) the Atkins diet back around the year 2000.

What am I eating?

I don’t have breakfast until about 11.00 am most days, because I go for a walk and do not eat until I return from that. I have found that a 100 calorie protein shake, with a cup of tea or coffee to follow, fills me nicely. I have a shaker bottle and a scoop. I add a little water to the shaker bottle, add 1 scoop of protein shake, put the top on and shake to mix it up. I then add more water up to the 500 ml level (about 15 fluid ounces). I drink this slowly. The current flavor is chocolate smooth. I also enjoy blueberry and strawberries and cream flavors. The shake I use is NOT marketed as a diet aid but as nutrition for athletes. It is high in protein and uses artificial sweeteners, to keep the calories low. It is my feeling that by taking a large amount of fluid with the calories, my stomach can feel full even BEFORE the calories hit the digestive system. I take another of these at about 2 pm. By that time, I am starting to feel a bit hungry but the shake fills me up again, so I last until dinnertime with no problems.

For dinner, I generally have what everyone else is having, except, no potatoes or rice or pasta or bread. I just have the meat and a non-starchy vegetable, such as green beans, or cabbage, or cauliflower, etc. I was surprised and pleased to find that a dinner like that is about 400 calories. (I haven’t actually tried any different recipes but there are plenty of recipes available for the BSD if you want.) Together with the shakes earlier in the day, this makes about 600 calories. You might think that is great but NO! Read on to find out why.

Since I realised I could stick to this diet for at least a while longer, I decided to find a support group online, to share experiences and help. I found a closed Facebook group for the 800 calories, 8 week blood sugar diet and applied to join. They were very quick in approving my application and very welcoming, with lots of members there. I immediately found that I should NOT try sticking to 600 calories a day, as my body might think it was being starved and possibly reduce my metabolism to slow weight loss! They advised that I should add a little fat to make my intake up to 800 calories a day. I love almond butter and have that in the house but a small teaspoonful of that has about 100 calories and I have been used to eating a LOT more than that. I was concerned that I might go back to eating a lot of almond butter, so decided instead to put butter on my vegetables at dinner. One ounce of butter has about 200 calories, so that made me up to the 800 calories a day. Other alternatives suggested, were to add cream to coffee, also very nice. They were also able to point me to information on dealing with constipation.

The group talked about various “rounds” of the diet. It seems that some people go on the 8 week diet, take a rest, then do another round. I had never even thought of that! There is a LOT of information, recipes and support available if you want to do this diet.

Positive Points of the BSD

  • Quick weight loss. I have lost about 10 pounds in 2 weeks and feel I could lose a bit more with no real problems. My target weight is 126 pounds, 9 stone, 57 Kgs. According to the height and weight charts available online, I am currently in the overweight category. My target weight is in the middle of the “normal” category.
  • Not feeling especially hungry
  • no loss of energy

Difficult Points with the BSD

  • Constipation. It’s the same with many diets, the reduction in carbohydrate intake reduces fiber intake. In my case, the almond butter provided a lot of fiber. I need to replace that with more vegetable fiber.
  • Felt a bit cold during the first week of the diet. The weather was cold but I don’t normally suffer too much with it. Not as cold feeling this week.

Future

Christmas will be here in less than one week and I feel it is highly unlikely that i will stick to this diet over Christmas. BUT the Facebook support group for BSD has planned an 8 week round starting 2 January. I will be on that.