Exercises that Promote Weight Loss
April 3, 2009
The proper way to lose weight is unknown to many people. The most effective way to lose weight is by building lean muscle. As you build muscle your metabolism gets kicked up a notch and uses the fat as energy to, in turn, build more muscle.
When people start building muscle and losing fat they can feel the change in their body. Their body looks and feels different. So they excitedly step on the scale and wait for a lower number to appear. They are left in shock when they see that their weight has either stayed the same or has increased. How could this happen, they wonder. The reason is because muscle weighs more than fat. You feel and look thinner because muscle is more compact than fat but still, at the same time, the scale doesn’t change. Do not get frustrated. Ignore what the scale says and go by how your body feels and how your clothing fits you.
To lose fat and build muscle you do not need to become obsessed with exercise. You just need to be smart about the way you work out. The trick to exercising is to increase your body’s metabolic rate. This is done by resistance training with weights. Each time you exercise it is important to work your entire body. Make sure the exercises are challenging.
As you build muscle and increase your metabolism, your body becomes a fat burning machine. Even after you stop exercising, your body is still burning fat. All it takes is at least fifteen minutes a day of working your entire body.
Now that you’ve got the resistance training under your belt, you need to introduce cardio into your routine. Most people think that if they run on the treadmill for hours on end they will lose fat. This is not necessarily the case.
What would you say if someone told you that you only needed to do 20-30 minutes of cardio a few times a week instead of an hour every day? You’d probably be in disbelief. But this is the truth.
How do you make your cardio workout more effective? The trick is to increase the pace and do interval training. Instead of walking on the treadmill at the same pace for an hour, change the pace in quick bursts throughout the 20 minutes. The trick is to get your heart rate up.
If you choose to walk on the treadmill, use the following facts as guidelines for your interval training:
If you are walking at a level three out of ten, then you are in your warm up stage. Here you are able to carry on a conversation with someone.
At level four your pace has slightly increased and your body begins to feel it.
When you get to level eight, your body is feeling the intensity of the workout and you are becoming tired.
Start your workout at level three for a warm up and move up to level eight. Go back to level three when you are ready to cool down.
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