Lose Weight Fast with Diet and Exercise Plan

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All diets are not created equal and neither are your exercises and routines. When planning your exercise routines there some simple common sense rules you should follow. Dieting and exercise are two of the more prominent parts of a diet program. It is easy to find tips on dieting but exercise tips are little harder to find. Here is a few for you to consider.

Your exercise plan should be something you can do without hurting yourself. Remember you will be using muscles that have been dormant for a long time. Start slowly and gradually work up to a full routine. Make sure you have visited your doctor and get the green light to exercise. Make sure you explain what and how hard you intend to work out.

Pick an exercise that gets you moving without hurting yourself. Walking is a good starter as y there is no large outlay of cash and you simply walk out the door and continue. Set a goal for yourself and if you reach the goal, walk once around the block, to easily increase the goal and gradually increase both the distance and intensity. When walking takes too much time try cycling, rowing or even a stationary bike. Use the High Intensity Program of short burst of high intensity exercises. These will maximize your time and your workout.

Not only aerobic exercises should be used but anaerobic exercises, or weight training should be planned. Do not worry or even use the excuse I do not want to get bulky. Your overweight now I am sure you would trade the fat for muscle in a heartbeat so let’s get started. Weight training will give you the quickest results for weight loss. No you are not going to lose fifteen pounds in a week but by weight lifting be it with a machine, free weights or even dumbbells you create the best condition for your body to use the stored fat you have.

Doing these types of weights increase your muscle mass which increases the amount of calories burned to make them work. Yes the more muscle you have the more calories you burn. This even happens while you are resting. When you lift weights it becomes a violent action on the part of the muscle. You are tearing the muscle and it energy needs are increased many times. By lifting weights the sugar in the blood is used quickly and your body now needs to use its stored energy or fat so your muscles can continue to work.

There are many ways to work out and there are many books written on the subject. It would not hurt to do a little research on weightlifting as most diet books tell you that you need exercise but give you very little information on the topic. If time is a concern look into the high intensity weight training were you will spend smaller amount of time but work harder. Normally you will start these types of exercise well into your weight loss plan as the weight loss becomes harder.

How hard should you work when exercising? Generally hard enough to fatigue the muscle and depending on your body makeup, break a good sweat. You want to keep your heart rate up so as to strengthen the muscles and the heart. This is why you need to be checked by a doctor before you start intense workouts as you will be putting stress on the heart. The purchase of a heart rate monitor would be a sound investment for you.

Another exercise tip is do not weight lift every day unless you exercise different muscle groups. Your body’s muscles need the day of rest to rebuild themselves after they were torn apart working to lift the weight. When the muscle rebuild they add more bulk to them to be able to handle the extra work load. They will gradually become lean and the fat that is stored around your muscles will gradually disappear.


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