Often when people are trying to lose weight they focus on changing their diet and write off exercise as something sweaty and miserable. The truth is, exercise is a key component in weight loss and it doesn't have to be miserable! Trying to lose weight without exercising will be a slow slog and will lead to feelings of frustration and deprivation. Incorporating exercise will allow you to eat more of the foods you like, making you more likely to stick with it. Exercise will also create dramatic changes in your body, allowing you to lose more weight with less effort.
Not all exercise is created equal. While it is true that just moving will help and any exercise is better than none, some exercise will help your efforts exponentially. Focus on strength and cardiovascular training for the best results. Make a promise to yourself to create a regular workout plan and stick to it. The results may just amaze you.
Strength Training
The best thing about strength training is that your efforts become cumulative to the point where you can burn calories in your sleep. As you build muscle you will increase your metabolism. Work with lower weights and extra reps to build lean muscle that isn't bulky. Don't worry if your work isn't immediately apparent. As you shed pounds you will reveal the smooth, sexy muscle under the fat.
Another great benefit of strength training is that as you develop and strengthen your muscles, you reduce your chance of injury. Too many would-be athletes injure themselves by hopping on a treadmill without good muscle tone and wind up quickly sidelined with an injury. They feel defeated and are less likely to try again, putting their weight loss goals in jeopardy. Ask a trainer to set up a good beginner routine for you that you can stick with.
Cardio Training
As strength training builds up your muscles, cardio training will work to burn off that layer of fat that is concealing them. Another important component of cardio exercise is that it is great for your heart, which is doubly important if you are overweight. One of the best things about cardiovascular exercise is that it doesn't just mean jumping on a treadmill or an elliptical trainer. Some people do enjoy these, and if you are one of them, more power to you. But other people need something with a bit more variety. Good news! Most sports and games also incorporate cardio, including:
- soccer
- basketball
- racquetball
- tennis
For people who are trying to ease into exercise and cardiovascular training, a great option is swimming or water walking. It's easy on your joints and provides a great workout. Plus, it eliminates the whole "sweaty" excuse. Many gyms offer water aerobics classes designed to get your heart pumping while being easy on your body.
You don't have to join a gym to get the benefits of strength training and cardiovascular exercise. Exercises like push-ups, sit-ups and squats are great strength-building exercises that can be done in the privacy of your own home. Add hand weights that can be purchased from a sporting goods store or even soup cans for an extra challenge. Going outside for a brisk walk, playing a game of soccer with the kids or even vacuuming can provide you with good heart-pumping cardio workout.
The most important factor is to find something you enjoy doing and are willing to do on a regular basis. Exercise is an essential component of weight loss and studies have shown again and again that those who lose weight and are able to keep it off for any length of time lead an active lifestyle and incorporate exercise as part of their daily routine.
Not all exercise is created equal. While it is true that just moving will help and any exercise is better than none, some exercise will help your efforts exponentially. Focus on strength and cardiovascular training for the best results. Make a promise to yourself to create a regular workout plan and stick to it. The results may just amaze you.
Strength Training
The best thing about strength training is that your efforts become cumulative to the point where you can burn calories in your sleep. As you build muscle you will increase your metabolism. Work with lower weights and extra reps to build lean muscle that isn't bulky. Don't worry if your work isn't immediately apparent. As you shed pounds you will reveal the smooth, sexy muscle under the fat.
Another great benefit of strength training is that as you develop and strengthen your muscles, you reduce your chance of injury. Too many would-be athletes injure themselves by hopping on a treadmill without good muscle tone and wind up quickly sidelined with an injury. They feel defeated and are less likely to try again, putting their weight loss goals in jeopardy. Ask a trainer to set up a good beginner routine for you that you can stick with.
Cardio Training
As strength training builds up your muscles, cardio training will work to burn off that layer of fat that is concealing them. Another important component of cardio exercise is that it is great for your heart, which is doubly important if you are overweight. One of the best things about cardiovascular exercise is that it doesn't just mean jumping on a treadmill or an elliptical trainer. Some people do enjoy these, and if you are one of them, more power to you. But other people need something with a bit more variety. Good news! Most sports and games also incorporate cardio, including:
- soccer
- basketball
- racquetball
- tennis
For people who are trying to ease into exercise and cardiovascular training, a great option is swimming or water walking. It's easy on your joints and provides a great workout. Plus, it eliminates the whole "sweaty" excuse. Many gyms offer water aerobics classes designed to get your heart pumping while being easy on your body.
You don't have to join a gym to get the benefits of strength training and cardiovascular exercise. Exercises like push-ups, sit-ups and squats are great strength-building exercises that can be done in the privacy of your own home. Add hand weights that can be purchased from a sporting goods store or even soup cans for an extra challenge. Going outside for a brisk walk, playing a game of soccer with the kids or even vacuuming can provide you with good heart-pumping cardio workout.
The most important factor is to find something you enjoy doing and are willing to do on a regular basis. Exercise is an essential component of weight loss and studies have shown again and again that those who lose weight and are able to keep it off for any length of time lead an active lifestyle and incorporate exercise as part of their daily routine.
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