28 tips to lose weight with exercise

28 tips to lose weight with exercise

best weight loss tips is to follow a diet without costing your health, without feeling hungry and most importantly without the excess weight back once you stop the diet. The way to do is to increase your metabolic rate. And the best way to succeed is to increase your physical activity with exercise, to acquire the habit of daily exercise. This article is just about that. It outlines 28 weight loss tips with exercise that you can use to achieve their weight loss goals with the help of physical exercise.

Exercise increases the metabolic rate, and as a result you burn more fat. Metabolism remains at higher levels up to 6 hours after exercise, because the body works to improve muscle tissue and body cleansing products combustion during exercise. This additional energy burns calories.

Increasing physical activity: walking, running, exercising, playing sports, and spending 400-600 more calories a day, you will lose more than 1-2 pounds or more in a month, mostly due to exercise.

An important tip for successful exercise program is to choose an activity that you enjoy, believe in the value of exercise to lose weight, and make this a daily habit and your new way of life.

The general idea behind weight loss and exercise is the following: the amount of calories you burn and consume less that the more weight you lose. Indeed this is true, but if your goal is to burn extra fat, then you should look at other things too. Firstly, it is a fact that exercise can achieve weight loss, the size of which depends on the type of exercise, duration and body weight. Calories burned can range from 200-400 calories per hour.

This rate does not necessarily mean that the body burns fat stores in order to find the energy to exercise. For example, a short-term intense exercise, such as running or cycling at a fast speed for 15-20 minutes, you can burn 200-300 calories, but the calories that come from the burning of carbohydrates and fat reserves not! Only moderate intensity exercise for a long period can “burn” more fat. And, of course, when this physical activity is, at regular intervals (3 times a week is enough and the benefits are many.) So fast walking or jogging do for a long time, dance!, is it a sport that you like, follow the capacity aerobic programs etc and “Record” fat. Whether your goal is not just weight loss, learn that physical activity has many benefits for overall health, as it helps to regulate blood pressure, blood sugar control and helps raise “good” cholesterol HDL.

Below you can find 28 tips to lose weight with exercise. The list is not complete, but covers several important areas in the weight loss process. Emphasis is placed on the importance of exercise – and how to do it properly, and the role diet and appropriate behavior.

WEIGHT LOSS TIPS # 1. BENEFITS OF WALKING FOR WEIGHT LOSS

Exercise walking is gentle but very effective, of course, that you are walking vigorously and without stop time you choose.

Benefits of walking

1. “Burn” calories, improves the rate of metabolism.
Two. Helps strengthen the body, reduce local subcutaneous fat, helps restore lost body areas as a result of weight loss.
Three. Helps strengthen bones (especially important for women).
April. Reduces symptoms of varicose veins, helps the circulatory system.
May. Lowers blood pressure and pulse when you are relaxed
June. Helping to overcome the headaches.
July. Helps you be more relaxed, less stressed, “intensity”, “nerves” that often causes greed, the need for food.

After a good walk I feel better, more relaxed, less stressed and less “need” of food.

Walking can help you lose weight

Walking can help you lose weight and not only that, it makes you feel less hungry and keeps the blood flow from the digestive system. You can assume that you will burn up to 500 calories an hour (depending on your pace), which corresponds to a modest meal.

The main rules to allow weight loss through walking are:

Start with small distances the first 5-6 days, walking a total of 15-20 minutes, but make a promise to yourself to walk every day.

Gradually expand the distance, walking 10 minutes every day, with the intention of walking for at least an hour.

They follow the same pattern with speed. Starts the first day with a slow but steady pace and the passage of time pace.

Dress comfortably, bring soft shoes, with little or no heel.

Walking without tension, without squeezing the body. Walking comfortably, not bent, not pin your eyes on the ground. Walking briskly without stopping at every corner or shop you will meet. Do not hold something in their hands.

The first time you start walking you may feel numbness and sensitivity. This is natural, because your muscles work. But if you have difficulty breathing, or tachycardia, moderate pace, or stop to rest, resume walking, but at a slower pace and less time.

You can walk anywhere and anytime you want. Among the streets full of traffic, or somewhere quiet with or without company. Choose what suits you the most. Choose a destination every time you walk. A walk from house to house of a friend, or go to the market.

It’s best to make your walk, non-stop, so you will have better results. If this is too difficult for you, was divided into two parts.

The ideal is to walk 5.6 miles in an hour.

WEIGHT LOSS TIPS # 2. YOU CAN EXERCISE AT ANY TIME

Not prevent movement. The more you move more weight you lose.

Use the stairs instead of the elevator

When shopping or any job, not take the car.

Use the bus. This will make you walk to the bus stop when you are going and when you will return.

A good idea is to walk one or two stops and then take the bus, then get off a stop or two before your final destination

WEIGHT LOSS TIPS # 3. A MORE YEARS COMPOUNDS

Choose compound exercises in the exercise with weights, such as projections and squat, with variations, pressure exercises, exercises that involve the whole body, weights or pulleys to stimulate cardiac and respiratory activity to burn more calories and release more hormones that help burn fat and allow better development agency.

Use less isolated exercises and machines. Get your heart pumping and lungs work during weight training. If you breathe heavily and heart impulses increase, then your body releases hormones that help you lose weight and burn fat and stimulate metabolism.

WEIGHT LOSS TIPS # 4. INCREASE DENSITY OF EXERCISE

Many people have heard of the intensity of exercise, but few know about density, which simply means more work done in less time. To achieve this, you can increase the density of exercise decreasing the rest interval between sets in the exercise with weights. To accelerate weight loss, reduce the rest intervals less than 60 seconds, 45 seconds and end at about 20-30 seconds between sets. Experimenting with cyclic training that will be conducted exercises three, four or more times in a row without rest. A more “super-sets” (biceps, triceps, followed by, followed by the chest with the back). Doing crunches and Beyond Diet Reviews calves between exercises instead of relaxing. Take your pulse and breathing during strength training.

WEIGHT LOSS TIPS # 5. EXPERIENCE WITH CARDIOVASCULAR MORNING EXERCISES

Aerobic Exercise in the morning on an empty stomach (note: time is not critical, but will give you the advantage of adding extra). Whether you are interested in keeping the body free of fat, you should eat a light meal protein ( egg whites, for example) or take a protein drink 20-30 minutes before aerobic exercise.

WEIGHT LOSS TIPS # 6. ENRICH YOUR EXERCISE PROGRAM

Is the training they have been doing boring? Changing the type of exercise program or intensity. Try 20-30 minutes of high intensity training, alternating with 30-45 minutes of normal. You can apply this to ride cycling or walking outdoors. Make kickboxing, then mountain biking in the replacement of aerobics. combinations are endless. Do not limit yourself.

WEIGHT LOSS TIPS # 7. SPRINT

Replace 1 or 2 sessions of aerobic training with sprint. Execute a flat road or a hill, or even on the track, if you have access, instead of traditional aerobics. Note that before trying this form of exercise you need to be in good shape and have the approval of a physician.

WEIGHT LOSS TIPS # 8. EAT NIGHT LIGHT.

Make your program so that the last meal of the day is 3 hours before bedtime. If you eat something at night, keep calories low, choose something light, with more protein and carbohydrates rich in fiber with little fat.

WEIGHT LOSS TIPS # 9. REDUCE CARBS SLOWLY DURING THE DAY

Do not eat starch carbohydrates after 3pm.

WEIGHT LOSS TIPS # 10. REDUCE CARBOHYDRATE CONSUMPTION

Keep carbohydrates low, approximately 25-30% of total calories 3 days (increased protein and good fats for compensation). On the 4th day consume lots of carbohydrates.

WEIGHT LOSS TIPS # 11. ATTEMPT TO REMOVE THE WHOLE GRAIN PRODUCTS IN YOUR DIET

Some people have a sensitivity to gluten-containing grain products, causing inflation, making weight loss difficult. Eliminating certain foods from dietary starch and increase lean protein and vegetables then you can also increase the loss of weight.

WEIGHT LOSS TIPS # 12. EXPERIMENT ELIMINATING THE MILK YOUR DIET

Some people have lactose intolerance or milk allergy and do not know. Try to eliminate from your daily diet and see the effect on your weight loss attempts.

WEIGHT LOSS TIPS # 13. PLEASE NOTE THE GLYCEMIC INDEX (GI)

The glycemic index is not the main factor in the program for weight loss. The first criterion for choosing carbohydrates is whether the carbohydrate is natural or not. However, if you know you have an intolerance to carbohydrates carbon, then the glycemic index is more important. starch foods to prefer sweet potatoes, brown or basmati rice (not white or instant rice), beans, lentils, peas or barley.

WEIGHT LOSS TIPS # 14. EAT MORE FRUITS LOW FAT

Some people completely cut fruit on a weight loss diet strict. This may be good for short periods, but fruits and vegetables have a high nutritional value and should not be eliminated in most cases. Eating fruits, but calculate the calories and try to prefer low calorie fruits, such as apples, grapes (some fruits like banana has 120 calories, while an apple and orange has 80 on average about 60 calories). Avoid fruits with lots of calories such as grapes. Avoid juice completely, as they are high in calories and is better to eat the whole fruit to make and fiber.

WEIGHT LOSS TIPS # 15. EAT VEGETABLES AND FIBER

Eat as much green vegetables and salads rich in fiber. They have offer many benefits to your health and diet.

WEIGHT LOSS TIPS # 16. NOT ‘DRINK’ CALORIES

No milk, no juice, no calories in liquid form. Drink lots of water and green tea.

WEIGHT LOSS TIPS # 17. NOT EAT PROTEIN BARS OR NUTRITIONAL BARS

Some “nutritional bars” are made ​​entirely from food ingredients, and are better than others, but all protein bars are processed foods. When it comes to weight loss has to be strict in your diet, so get rid of the bars.

WEIGHT LOSS TIPS # 18. MAKE A BREAK FOR 3 DAYS

If you feel stressed and if you are on a weight loss diet and exercise without interruption for more than 3-4 months to take a break. Stopping all and relax. Leaving the nervous and endocrine system to rest and prepare for the next stage. Eating less these days because of their calorie requirements are lower, otherwise you may have more weight. After the pause start exercising again, totally relaxing and more stubborn.

WEIGHT LOSS TIPS # 19. RE-THING ABOUT YOUR WEIGHT LOSS GOALS

Be specific and clear about what exactly you want. Not vague generalities like “I want to lose weight.” Write down your goals on a piece of paper have always with you. Twice a day, morning and evening, take a look at them and mentally planned with the body you want to have. Feel how you feel (emotionally) if it had succeeded. Remember, if you have a negative image for you, you will not be able to lose weight and you will end up sabotaging yourself .

WEIGHT LOSS TIPS # 20. DRINK MORE WATER AND MORE

Water is vital for the proper functioning of the body.’s The most important element in our body. Have to try to drink at least four liters of water a day.

WEIGHT LOSS TIPS # 21. INCREASE EXERCISE FREQUENCY

If you exercise less than 6 times a week, 30-45 minutes of aerobic exercise, then gradually increase the duration and frequency of six days, 30-45 minutes (if you have already started to lose weight by 4 days a week from 30 of minutes, then no increase in the frequency of the exercises). If you do aerobic exercises daily, increase the intensity and control your diet.

WEIGHT LOSS TIPS # 22. INCREASED EXERCISE INTENSITY

Remember that you can increase exercise intensity and burn more calories at the same time. Challenge yourself to see how many calories you can burn while. Maintain a personal record. Try to exercise with a partner in order to help and inspire others. Doing aerobic exercises more efficient, not only training with weights. Search new limits. Remember, your body can adapt to your needs.

WEIGHT LOSS TIPS # 23. CUTTING THE SPIRIT

You should not drink alcohol. Not even a beer or a glass of red wine. Not even in controlled amounts. Even if it seems impossible, it is a matter of principle and self-discipline as the program becomes increasingly stringent.

WEIGHT LOSS TIPS # 24. CUTTING THE JUNK FOOD

If you have the weight loss results on a weekly basis, then you can reward your self with a “free lunch” once or twice a week. But if you do not have the results that should be stricter. Foods they have to be composed of clean food, as this is enough to increase your metabolic rate, but do not eat junk food, because it will be more difficult to lose fat and weight. Adding the results to determine how strict your diet should be.

WEIGHT LOSS TIPS # 25. MAKE A DESCRIPTION OF HOW YOU LIVE YOUR LIFE

Watch and discuss other areas of your life besides exercise and diet. Dreaming, anxiety, recovery, alcohol, snuff, chemicals. Anxiety You can not recover properly? Improve the quality and quantity from sleep, reduce stress and look carefully if you are exercising too much and, as a result of not leaving your car to fully recover from your workout. Smoke? If so, consider that you can get some weight when you decides to stop, but must get rid of this unhealthy habit! Put your life in order and do it now. Analyze your diet more carefully. Block or reduce foods with colorings, flavorings or preservatives. Cutting alcohol and processed foods any kind. Looking for what is unnatural and eliminate it from your diet. You can consume organic products. Maintain a diet as clean as possible.

WEIGHT LOSS TIPS # 26. MEDICAL ADVICE

Finally, if all else fails, see your doctor for a checkup. Perform complete blood tests, hormone tests, endocrine (thyroid). If there is a problem, follow the instructions and the treatment proposed by the doctor (natural or pharmaceuticals). You can get a second opinion if you are given a physical therapy (natural is always better and healthier). If everything is normal, then start exercising immediately! The only thing stopping you is yourself .

WEIGHT LOSS TIPS # 27. ESTABLISH YOUR RHYTHM

You may have gotten half a mountain road, which can temporarily stop to enjoy the view, preparing for the final climb to the top and continue looking for their next target. Notice that is normal peaks and back to their progress because that’s how your body works and adapts.

WEIGHT LOSS TIPS # 28. AVOID FOOD NOT HAVE NUTRITIONAL VALUE

Besides weight loss tips through exercise there are also some tips on how to lose weight by watching your diet and be selective in what foods to eat and what not.
There are foods that are high in calories, but little nutritional value. There are two main categories of nutrients:

Substances of calories: carbohydrates, proteins and fats. These substances contain calories and are necessary for the proper functioning of the body.
calorie-free substances: This includes vitamins and minerals. substances are also antioxidants.

What kind of foods to avoid:

French fries, fried chicken (nuggets), fries and other fried foods: One serving of fries from a fast food can reach up to 600 calories and 30 grams of fat. What does this mean? Many calories and little value.

Sweet, sugary drinks and other processed sweet foods: A few sweets can contain 100-200 calories, additives and colorings, many calories (sugar) and some trace elements.

Processed carbohydrates such as crackers, cookies, white rice and white bread: The processed carbohydrates contain some B vitamins, but nothing more.

In conclusion, the most important advice is to believe in the value and necessity of exercise for successful weight loss.’s Advice to lose weight with exercises presented above are only a guide to help you create your own plan of action for the loss of weight. The most important thing is being able to change habits and include exercise in your daily routine. Exercising is one of the most important factors in weight loss, especially for long-term preservation of the same.

Note that it is possible to lose weight without negative energy balance, ie you have to eat less and to “burn” calories exercising. Need to make a commitment to your self and others to be persistent in their efforts, they will insist on a daily basis to exercise and follow your diet.

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