And Plan To Lose The Weight You Want...
For the vast majority of people, there are two ways to lose weight:
-----eat less and exercise more---
And a combination of the two usually leads to the best result.
However what about after those excess pounds have been shed? Is it okay to cut back on exercise and get a little extra sleep in the morning?
Exercise Goal: Lose and Maintain Weight
First and foremost, it's important to understand how the process works. A pound of fat contains 3,500 calories, so to lose one pound you must either burn 3,500 calories or restrict 3,500 calories from your diet. Weight maintenance, on the other hand, involves balancing the number of calories consumed with the number burned through daily activities and exercise.
Keep in mind that 30 minutes of moderate to intense exercise is needed on most days of the week to lose weight or prevent additional accumulation. For people who have lost weight and want to keep it off, anyone need to brisk walk for 30 minutes for a hundred days consistently without losing a day. (When a day is missed, it has to start all over)
Exercise Goal: Key Parts of Every Plan
Whether to lose weight or maintain, you need to include the various types of exercise that make up a balanced program:
- strength training, and
Cardio always counts. The cardio aspect can include anything from walking and jogging to swimming and cycling; incorporating high-intensity interval training into your cardio routine is particularly important for losing weight.
Doing long, slow workouts on the treadmill or bike will do very little in speeding up fat loss. The key to fat loss is hard and fast intervals. An example on the treadmill might be a five-minute warm-up (easy), followed by five to eight 30-second intervals (done at near 100 percent) with a 90-second rest period of easy walking, followed by a five-minute cool-down. Over time, increase the work periods while decreasing the rest periods to retain high results.
Strength training boosts metabolism. Whether through lifting free weights, using weight machines, or employing equipment like kettlebells, resistance bands, and stability balls, strength training focuses on building muscle strength and increasing muscle mass.
Your resting metabolic rate (RMR) is the pace your body burns calories at rest. Your RMR is closely linked to the amount of muscle you have. Muscle burns more calories than fat, and strength training elevates the RMR permanently. Even a modest increase will help burn off more fat. Therefore, adding muscle will raise your RMR and will greatly increase the chance that the weight loss (more accurately, fat loss) will be maintained.
Eight to 10 strength-training exercises with eight to 8 repetitions each should be done at least twice a week (but never on two days in a row). Keep in mind that more weight with fewer repetitions builds more muscle than doing more repetitions with less weight.
Check with your doctor before starting a vigorous workout regimen, significantly increasing the intensity of your current one, or have a serious health condition.
Exercise Goal: Everyday Exercise & Stretching of the muscles a Must
Ultimately there isn't a big difference between exercise for weight loss and exercise for weight maintenance. They are really one and the same, when someone wants to lose weight, cardio, stretching and diet are extremely important.
However once you reach your goal weight, you can't slack off on cardio, it's still just as critical. We have to maintain our healthy eating, exercise and walking habits to keep the unwanted ugly fat deposits weight off.
However, want to look & feel healthy, beautiful and fit. The choice is always yours...!