Exercise As Part Of Your Weight Loss Plan

You know that exercise is extremely important and you know that the only way to shift the fat that has accumulated on your body is to burn it through exercise. If you want long lasting success with your weight loss plan and really want to lose fat then you need to do at least 30 minutes of exercise 3 times per week to see results.

More than 3 times per week if you want to see even more significant results and double your weight loss.

Expend more calories than you eat. Double your length of exercise and intensity to lose two pounds per week instead of one.

To really get the full benefit of exercise workout for longer than 15 minutes. This is so that you can give your heart muscle exercise but also because within the first 10 to 15 minutes you are only burning sugar from the muscles. The fat is a little more stubborn and comes after the 30 minute mark, go figure.

Don’t forget that exercise can be anything, it has to be realistically incorporated into your lifestyle because at the end of the day, that is what’s going to ultimately work for you. This can be anything ranging from housework to joining the local tennis club. You have to find what work’s for you.
Here are some tips to get the most out of your exercise:
1. Don’t forget to consult your physician before embarking on any weight loss program. Work your way up gradually to the more physically demanding exercises rather than jumping straight into them.
2. Do something you enjoy, chances are you’ll stick with it longer and it won’t feel like exercise. This could be brisk walking in the park with your dog or a friend while using it as catch up time while getting your daily exercise dose.
Use your time wisely, find other activities you could be doing rather than sitting and watching television and if you have to catch your favorite program why not grab an hour of exercise on the treadmill at the same time? You could even record it or TiVo it.
3. Make exercise a priority, remember this is lifestyle choice and to undo all the negative habits that were formed throughout your life you have to counteract it with positive ones. Exercise is definitely a high priority on that list. Set your exercise goals, re-evaluate them every month then aim to increase your duration and intensity once your fitness level improves.
To achieve your weight loss goal:-

Know your target weight and determine how much you need to lose. Break your goals down to weekly weight loss amounts and work one pound at a time towards it, it may seem pale in comparison to those Biggest Loser contestants but yours is realistic and achievable in the time that you can devote. Don’t think you’re going to lose 100 pounds in one month because it will mostly be water and precious muscle and to shift that kind of mass in such a short time frame will no doubt damage your body in the process.

Slow wins the race, that’s how the weight came on, don’t think you can lose 10 years worth of weight in one month. I promise it will come off quicker than it went on. Stick with it.

Prioritize your weight loss. Sacrifice something you can do without such as watching television or playing video games. It’s important that you make that time for yourself if you want to see results.

Keep track of your calories and how much you’re eating. Buy yourself a little notebook and jot down all of the things you eat in a day. Look at the food packaging and determine how many calories you consumed. Also watch out for how much sugar and sodium you are taking into your body. Unless they are unprocessed and raw, most cereals will have high hidden sugar content in the form of fructose which is fruit sugar to give cereal its sweet taste.

You must be aware of this because this is where hidden calories are coming from. Fructose although a fruit sugar can still be stored as fat if not burned off as energy. Be mindful and aware of what you are eating. And find the things you can do without in your current diet such as food high in fat and sugars. Look for added sugars and added juices on your food packaging.

As soon as you have figured out how many calories you are currently consuming compared to how many calories you are burning you can get started. See where you can start reducing calories from your diet. This can easily be achieved by cutting out extra fatty junk foods and reducing your food portions.

Look at your current schedule and where you can start slotting in some exercise. Are you able to squeeze in an easy walk for at least 30 minutes? Can you go for a bike ride with the kids? It doesn’t matter where your fitness level is currently at, you will only get stronger from this point on.

Be consistent, this is now your lifestyle. It takes a while to replace old habits with new ones and your health will improve and you’ll feel better then you have in a long time. Don’t cheat because the only person you’re cheating is yourself. Stay focused on your goal, remember your reasons for wanting to lose the weight in the first place and you the weight will drop off. (This is why your purpose is so important).

Re-evaluate where you’re at every 30 days. You will gain more energy, more strength as the weight falls off and as you do you will be able to increase your intensity and duration.