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[T269]The Best Exercise For Weight Loss

by Alex Dey, Ale

Doing both aerobics and weight training is the optimal way to lose more fat and gain more muscle. If you are trying to lose weight, studies show that weight loss increases by 56 percent with aerobic and strength exercises combined.

Muscle may weigh more, but when you increase your muscle composition, the body is able to burn more fat, even when you are resting, because your metabolism is higher. A pound of muscle will use 350 to 500 calories per week to survive, while a pound of fat only needs about 14 calories per week. New studies have shown that building muscle helps your body fight disease better, too.

Strength training benefits everyone, no matter what age or sex, and is becoming recognized as an important component of fitness. Research is indicating that the muscle loss found in elderly people doesn't come from age, but lack of activity. Even a young person who doesn't get enough exercise can lose muscle mass and strength. Strength training, such as lifting weights or performing weight-resistance exercises, as little as twice a week can help maintain or increase muscle mass.

Strength training involving several sets of multiple repetitions using moderate weights will not result in huge muscles. Instead it builds bone mass and increases the metabolism, as well as toning and firming the muscles, giving a leaner look.

It is very important to do both aerobics and strength exercises. The aerobic exercises help your heart and lungs get stronger and help your body utilize oxygen more efficiently, which in turn helps with strength training and overall fitness. The strength exercise helps develop muscle, reduce body fat and maintain bone mass.

Aerobic Exercise is a type of exercise that elevates the heart rate and breathing for a continuous sustained period. This overloads the heart and lungs and causes them to work harder than at rest.

There are many options to choose from today. Bicycling, aerobic dance, swimming, walking, and stepping are all examples of aerobic exercise. Which ones to chose depends on your physical condition, your history, your interests and your goals. Many experts believe it is better to alternate between 2 or more types, to get a better workout.

There are two main types of aerobics- high impact and low impact. It is better to alternate between high impact aerobics (which are harder on the body and may cause more damage) and low impact aerobics, such as walking and swimming. This is called cross-training, and helps reduce the chance or injury and overuse of certain muscles.

You will want to perform aerobic exercises at least 20 minutes a day for at least 3 to 4 days a week. If you are trying to lose body fat, or your physical condition is very good, then you may want to work longer at it. Try exercising up to 40 to 60 minutes 5 to 6 days a week.

Remember there is no real need to go overboard. Moderate intensity is almost always better, and is more enjoyable. Low to moderate intensity is an especially good idea when starting out after a layoff or recovery from illness or injury, or if you are significantly overweight.

Warm-up and cool down is important to reduce discomfort and the chance of injury. Warm up by starting slow and gradually build up to your top speed. Then slow down again at the end of your workout.

The whole idea behind aerobic exercise is to get up and get moving! Find something you enjoy doing that keeps your heart rate elevated for a continuous time period and get moving to a healthier life.
This is an excerpt from the ebook The Enzyme Health Diet Plan by Dianne Ronnow. Copyright ? 2005 by Mohave Publishing. All rights reserved. The Enzyme Health Diet Plan is a FREE e-book that can be found on the Enzyme Health website at Enzyme-Health.com.

Dianne Ronnow is writer and author, publisher, Internet marketer and business professor. Dianne Ronnow's best selling book, Coconut Oil Diet Secrets reveals how thousands of people are losing weight and getting healthier with coconut oil diets. To find out what the secrets of coconut oil dieting are, check out the web site at Coconut-Oil-Diet.com. Get the book now and start losing weight today!
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You need physical activity to lose weight. Even with diet pills and eating properly, you will find it difficult to lose weight without increasing your physical activity. Exercising will help burn calories that are converted into fat. It is important to find some activity that fits your abilities and that you enjoy.

The majority of us don't like to exercise. It either seems like too much work or it is difficult to fit into our schedule. The fact is that it is work. It, however, does not have to be tedious work. There are probably activities that you love to do that qualify as exercise.

Choose an activity that you enjoy doing. Walking is a great way to burn calories, relieve stress and soothe the mind. It is low impact and is available to almost everyone. You can ride a bicycle. Swimming is a good, well rounded activity. Playing golf is a good way to exercise.

When you establish what it is that you enjoy doing, pursue it at least every other day. The minimum that you should be involved in this activity is 30 minutes. If you can work up to an hour, that is even better. The more frequently and consistently you exercise, the more calories you will burn. Remember, you don't have to be fanatical about it.

Begin slowly. Increase your level of activity as you become stronger. Get to the level where you experience a high level of intensity. Rest at intervals to recharge.

You activity should be some form of aerobic exercise. It should be sustained for at least 30 minutes. This will increase your heart's activity so that your body can burn calories and oxygenate your blood.

What is the optimum time to exercise? There are some times that are better than others to obtain the best results. Of course, the most important part of any exercise regimen it to simply do it. The truth is that no matter when you exercise you will burn fat, assuming it is a good workout. In order to obtain the most benefit you should consider exercising in the morning. As a matter of fact, you should exercise before breakfast.

There a three benefits to working out early in the morning before breakfast.

The first is that your levels of stored carbohydrates and muscle are at a low when you first get up (it helps to not eat before bed). You'll wake up with lower carb levels which the best environment for burning fat instead of carbs. The reason for this is that carbohydrates are your body's primary energy source. When this is in short supply your system taps into its secondary resource, which is body fat.

On the other hand, when you workout after eating, the only thing that you accomplish is burning the carbohydrates that you have just consumed. It will take longer to get to the fat that you desire to burn.

The second benefit is the afterburn effect. Not only will you be burning fat during your workout, that fat will continue to burn when the workout is through.What happens is that an intense workout will keep your metabolism elevated for hours.

The third reason for early morning exercise is biochemical. You will release endorphins when you workout. It will elevate you mood and will likely stay with you all day.

Exercise can be an unwelcome chore. Most of us tend to procrastinate and try to put if off until later in the day. Choosing an activity that we enjoy, such a walking or riding a bicycle, is different. When you commit to this morning activity, you will gotten it out of the way. At the same time you free your mind from having to perform this activity later in the day. It is also true that by putting it off until later that you will feel to tired and blow it off altogether.

It goes with saying that many of us do not like to get up in the morning. Not everyone is a morning person. What is it that you have to do to get up early and motivate yourself to get going.

Well, keep in mind that you are changing your habits and that your goal is to lose weight. This should be in the front of your mind. Simply stay focused on your goal. This goal of losing weight and thus improving your health is a challenge. Completing this challenge will give you a sense of satisfaction.

This satisfaction is both psychological and physiological. Psychological due to the sense of accomplishment. Physical because your body releases endorphins into your system. Endorphins create a natural high that create a genuine sense of well being.

You'll find that endorphins will reduce stress, improve your mood and your outlook on life. By getting up early and get your exercise done you'll feel a sense of completion and accomplishment that will stay with you throughout the entire day. Remember, exercise is essential to any weight loss program.

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