Rapid Weight Loss

Lose Weight By Creating Your Own Exercise Program
By Shafir Ahmad

Experts recommend that you accumulate one hour of physical activity every day to stay healthy or improve our health. Obviously this is also good if you are trying to lose weight and keeping it off.

The rule is the more intensive the activity is, the shorter the duration of exercise. As you progress into activity with moderate intensity, you can cut down to 30 minutes a day for four days per week.

There are 3 types of exercise that your body needs to keep healthy - cardiovascular, flexibility and strength. Cardiovascular activities are those ranging from moderate to vigorous exercises.

Here are some of the light, moderate and vigorous activities:

Light activity : Light walking, stretching, volleyball (60 minutes)

Moderate activity : Swimming, cycling, dancing, brisk walking (30-60 minutes)

Vigorous activity : Jogging, basketball, aerobics, hockey, fast dancing (20-30 minutes)

Aerobic or cardiovascular activities help you to become slim and get your heart, circulatory system and lungs in great shape. If you are working out at between 65 to 90 percent of your maximum heart rate, you are exercising hard enough. Older adults and beginners should aim at working out at 40 to 50 per cent of their maximum heart rate. Activities include rowing, step aerobics, soccer,hiking, distance cycling and water aerobics.

An easier way to tell if you are working too hard or slacking off is by way of conversation, which if you can talk comfortably while exercising, you are not overdoing it.

Being flexible means that your joints can move fluidly through a full range of motion like bending and stretching. The more flexible you are the less likely you will get injured. There is a long term gain if you get into the habit of flexible activities when you get older. Flexible activities include mopping, yoga, bowling, sweeping, golfing, pilates, tai chi, curling.

Strength training or also known as resistance training builds muscular strength, tone and endurance. It improves posture, prevent injuries, reshapes problem areas, increases metabolism and helps to prevent osteoporosis. All health benefits of strength training can be achieved in two 15-20 minute sessions per week. Activities include climbing stairs, heavy yard work, pushups, squats, abdominal crunches and lifting free weights (dumbbells).

Throughout your program you must periodically increase the amount of work your muscles perform for example, you need to increase the amount of weight you lift or the number of pushups or situps.

The best time of the day to exercise will depend on what activity that you do. However studies have found that afternoon or early evening is best for strength training. Still it does not matter what is the best time to exercise. What is key is that you pick a time when your energy level is still, and when you feel motivated.

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Shafir Ahmad is an Infopreneur bringing you the best information.

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Post natal flab is something that all new mothers are anxious to shed as soon as they give birth and is a challenge for many women.  Given that the body goes through many changes and hormonal challenges for nine months, it is no wonder that trying to lose weight after giving birth takes time, determination and patience.  Some women never got back their shape and weight of pre-pregnancy days.

Doctors recommend that in the first 6 weeks after delivery, new mothers should focus on getting the necessary rest and bonding with baby. According to doctors, in most cases, a return to pre-pregnancy body composition may take anywhere between nine months to a year.

There are many ways to shed off post natal flab and postpartum exercise is most often a better option than trying to diet.  Dieting is not sensible at this time, especially if you are breastfeeding.  Your body also needs the necessary nutrients to repair itself.

Your readiness to exercise is a function of pre-pregnancy fitness level and postpartum health status.  When you are ready to resume exercise after six weeks, ensure that you use a good support bra for comfort during exercise.  It should be a gradual and not a sudden and vigorous routine. Exercise should not cause any associated pain or any bleeding. 

If you have adequate postpartum exercises as suggested below, it should aid a speedier return to your pre-pregnancy figure, increase your energy level to cope with demands of newborn baby.

1. Pelvic Floor Exercise

Tighten your anus as thouigh you are trying to prevent yourself from passing urine.  Hold for 5 seconds and then relax.  Repeat 10 times.  Never do this while passing urine.

2. Pelvic Tilts

Kneel on all fours with a flat back, and your hands and knees planted on the ground.   Curl your back towards the ceiling without shifting your body or moving your arms or legs.  You will feel your pelvis being pulled towards you and your back arched back.

3. Torso Stretch

Stand with your feet hipwidth apart and holding your hands together.  Straighten arms above you such that you feel a gentle pull at the inner side of your arms.  Hold for 15 seconds.  Repeat for 5 times.

4. Chest Stretch

Stand with feet hipwidth apart holding your hands together.  Straighten arms behind you such that you feel a gentle stretch at the front of your chest.  Hold for 15 seconds - repeat 5 times

5. Triceps Stretch

Bend your left elbow behind your head and use the right hand to gently pull the left elbow in further until you feel  a stretch in the back of your arm.  Switch sides and repeat.

6. Back Stretch

Clasp your hands together in front of you and round your back towards the floor, pressing your arms away from body to feel a stretch in your upper back.

7. Shoulder Stretch

Bring your left arm across the front of your body.   Use your right forearm to pull the left elbow towards your ody, keeping the left arm extended.  Switch sides and repeat.

For women with C-section delivery, you are encouraged to walk as soon as possible to increase healing, circulation and minimise muscle wasting. When they are ready, they can also participate in the same exercise program as above.

Are you determined to lose weight and burn those unwanted fats? During the past days you have started your diet regime. To complement keeping your diet, it is recommended that you start exercising. 

There are two types of exercise – aerobic and anaerobic exercises. 

Anaerobic exercise is a type of work-out which occurs without using up the molecular oxygen. The goal of this exercise is to develop muscle mass and power. Weightlifting and sprinting are examples of this type of exercise.

Aerobic exercise is a vigorous physical work-out which makes the lungs and heart do its job better than its usual task. This is done to meet the demands as supply of oxygen raises. This type of exercise is commonly done to lose weight. 

There are various types of aerobic exercise which will help you on your lose weight pursuit. Some of the common aerobic exercises which you may want to try are the following:

Bicycling

Studies show that bicycling is one great activity to enhance the cardiovascular system. It does not only help you shed some pounds, it can also lessen some medical perils such as heart and chronic diseases.

You need to find a good area in your locality for your biking activity. Make sure to wear protective gears to avoid accidents.

Kickboxing 

You will use both your hands and feet for hitting with this type of aerobic exercise. 

You can either enroll in a kickboxing class or buy videos and work out at home. Choose a place where you will be likely comfortable. However, it is recommended that you still consult a kickboxing specialist so he can properly guide you with regards to losing weight.

Walking

Most often than not people overlook the value of walking as a way to lose some pounds however studies reveal that if you walk for an hour you are most likely to burn approximately 300 to 500 calories.

Not only walking is beneficial on your weight loss battle, it is also economical. You do not have to dole out extra bucks to perform this exercise. 

Swimming

It is believed that swimming is a form of exercise which works out most of our body parts. To lose weight through swimming, it is advised that you improve your swimming performance and mechanical skills. Longer and faster swimming lapses will absolutely make you burn more calories. 

Running

This type of aerobic exercise requires all body parts to be utilized. It is believed that through running you will lose about 500 to 1000 calories an hour. Like walking, this is also a cost-effective type of exercise since you do not need to enroll in a work-out program. You just need to hit the road.

To effectively see the results of your work-out, it is best to carry out aerobic exercises for an hour or two for five to six days a week. In addition, before starting any exercise regime, it is recommended that you make it a habit to warm-up. After exercising it is wise to perform cool down exercises to lessen body soreness and the likelihood of getting into injury.

Planning is the first step to shed off some pounds. Next step is materializing your plans. Act and exercise now, before it’s too late.

Lose weight.

Weight loss exercise programs are supposed to be integrated in all weight loss plans. In fact, authorities on weight loss medications and dieting are highly recommending the use of weight loss exercise in conjunction with both these two to achieve better, immediate and permanent results.

Our bodies are designed perfectly for physical activities. And while we can easily find food resources in our environment, our bodies still function in a manner so frugal that it is difficult to expel extra energy stored in the body. This example is best seen on people aged 30 and above when fat build up is more prevalent.

In our resent sedentary world, our bodies are deprived of physical activities that are essential for healthy living. Plus the fact that we are thriving on processed foods that contain considerable amounts of unhealthy substances which contribute largely to the growth of obesity, overweight and some fatal condition tolls.

Solely because we are not giving attention to what we take into our bodies and the things we take out from it, foods and energy respectively, we are now more vulnerable to diseases. Which is strangely not a serious case among healthier and more physically active societies.

While we know exactly the consequences of not putting our bodies to work, we still dread the activities that entail exercising. But this must not be the case and it shouldn’t be.

Regardless of whatever you were made to believe in, it is not always necessary for one to perform rigorous activities to be able to arrive on a desired effect on the body.

In fact, simple cardiovascular exercises will do like walking or running. For an effective weight loss exercise plan by means of walking, one is advised to develop distance first before speed. While it is true that rapid movements can burn calories more, your stamina would give way to exhaustion.

One obvious reason why most weight loss exercises tend not to work is that people often find weak excuses for missing the activity, which by the way is very addictive. The moment you notice it, you could have missed whole weeks of exercising.

If however laborious exercises don’t appeal to you, you can try Yoga exercises. While the movements in Yoga are more often than not slow, the key lies with the over-all consciousness of your whole body. By doing so, you will be more aware and determined about the fats that you must loose. That alone would be enough to inspire you to keep going and to shed your pounds off gradually. 

If you can encourage your children to join you in your weight loss exercise, it would be likely that you can prolong the duration by which you will continue the activity plus the benefit that your children will become less at risk towards obesity.

With the fast-paced setting we now have today and the normal activities by which your children live, it is not far from impossibility that they will become victims of conditions wherein you would not want to find them to be in. So before excess television watching, video game playing or simply the lack of activities take the healthy bodes of your children, engage them to exercises that they can enjoy.

It doesn’t necessarily suggest that they too run miles or do the treadmill. In fact, the best exercise for them (and for you!) is to play. That way, they are both enjoying and benefiting from the experiences.

Weight Loss Exercise