Weight Loss Exercises

Which weight loss exercises are the best to help you to lose weight? the answer is:  Any exercises that you do.  The main idea behind weight loss exercises – you have to burn more calories then you will get with food. It is very important to start to do the type of weight loss exercises that you really can do and stick to it, to do it on regular basis –this is the clue.

According  to Glen Gaesser, PhD, FACSM,  kinesiology  professor  in University of Virginia, the best exercise is aerobic exercises, with strength and resistance training you will burn less calories. “Strength training will not lead to an appreciable amount of weight loss because it just does not burn enough calories,”  says Glen Gaesser.

There is some information that more muscle mass equals more calories burned- “ It is not true, it is myth.”  Gaesser says. The only successful studies to show significant burn following  a weight-lifting workout were done with serious weight lifterswhen they work out 60-90 minutes at the time lifting as much as they could.

It is highly recommended to do cross training-it means doing different activities during your workshop, it is better for your body because it will recruit different muscle groups.

As a result of this you less likely to develop injury in the future. You have to do what you love to do, enjoying the process, this is very important.

You have to remember that exercises just is the part of the weight loss program, that stress management and the most –your food will work together.

Some people think that if they exercise, they can eat whatever they want- exercise will compensate for cheesecake, it is not true.  “ It is so much easier not to eat calories than to burn them of” says Ben  Quist- physical therapist and strength and conditioning specialist. It is not hard to lose weight, it is hard to keep it this way.

How much do I need for weight loss? Do the math: you need to lose 3500 cal to lose 1 pound, if you burning 300calories in one workout, you will need 12 workouts to lose 1 pound. If you cut food intake by 300 calories /day plus to this , you will loss weight much faster.

According to Timothy  Church,  MD, MPH, PhD work out 200 minutes per week of moderate intensity exercises, but if cut off calories and exercises- it is even better,  but if you are the beginner, start with 50minutes of exercise per week and work up your way up.

Some tips for weight loss exercise:

1.    Have a exercises buddy or partner- this is very important 
2.    Schedule your workshops
3.    Weight yourself daily
4.    Do not do too much too fast
5.    Cook more often
6.    Do not turn water into wine- glass of wine, esp  red wine  will give you good bust  of antioxidants.

References:

Barabara Russi Samarato WebMD Weight Loss Clinic


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