Losing weight quickly involves some hard work. I’m not going to lie to you there. Some decent motivation to lose weight will be needed. And to tell you the absolute truth, you don’t want to lose weight fast. Why? Because losing weight quickly is actually damaging to the body. What you want is a good weight loss program, a good workout that will allow you to steadily lose weight at a safe level. What is the safe amount of weight to lose in a given period of time. Well researchers have found that if you lose any more then 2 lbs a week, you are losing weight to fast.
So what is involved to burn those pounds away and get the slim body you want? Well you’ll need a good diet plan to lose weight. There are lots of fad diets out there including Jenny Craig, the South Beach Diet, the Atkins Diet, Cabbage Soup diet. These will work for a little bit, but eventually you’ll fall off them and go back to your old ways. A good steady eating plan with all around food groups is the best way to stick with eating healthy and staying motivated.
But this article is about weight loss workouts. I want to discuss the top ten exercises lose weight. There are two parts to a good workout. You need cardio and you need to build muscle. Muscle building is actually a really good way to lose weight. One myth about losing weight is people think they need to turn fat into muscle. That is impossible. You need to burn fat, and build muscle.
Fat is burned by reduction of calories, then the body burns fat to make up for it. If you reduce calories to much then your body will start burning muscle which is an easier source of energy then fat and therefore you will lose muscle weight instead of fat weight.
Also by building muscle, your body will burn more calories because it takes more calories to maintain muscle mass then fat, so your body will burn fat to feed the muscle. So to reiterate, you want cardio and muscle building. We will look at cardio exercises first.
There are different amounts of effort you will want to put into your cardio depending on how fat you are, and what type of body you have. To learn more on body types and cardio read Tom Venuto’s Burn the Fat Feed the Muscle. I myself like to try and do cardio 45 minutes a day for 3 days a week, then on my muscle building days I do 10 mins of cardio at the end, and 5 at the beginning of the workout session.
What are some different cardio exercises:
Spin Class: Spin Class is on a stationary bicycle. You have a fitness instructor leading you through the class, telling you when to increase the difficulty, and when to go faster, and when to go slower. It is a fun and interactive way to do cardio and I enjoy it.
Running: You can just do a simple 45 minute run where you try and keep the effort level up. This is hard though, because it is easy to fall into a low effort run without thinking about it. You need to consciously force yourself to keep up the effort. Usually if you can say a sentence without difficulty you are running to easy.
Treadmill: If you don’t have an area to run, or a gym with a track, the treadmill is another good alternative. Just do your run for 45 minutes on here. Treadmills are also good for anybody that gets bored with running. Usually a gym will have a T.V set up for you to watch while you run. In my own personal gym I set up a small portable dvd player on a shelf in front of me and watched movies. If you put on a good movie you know inspires fitness, this is a good motivation to lose weight and will help you through your workouts.
Sports: There are a number of high cardiovascular sports out there. Soccer, Basketball, Racquetball, Squash, Tennis, etc. If you get bored easily, joining a recreational sports group, or finding friends to play sports is a great way to get cardio in without the monotonous feeling of running or peddling.
The next part when it comes to exercises to lose weight is muscle building. For general purpose muscle building, and not just strength building, you want to do exercises as such: 4 to 5 sets of reps ranging from 8 to 12. The best muscle building exercises are:
The Bench Press
The Shoulder Press
It is very important that you perform these exercises carefully and with perfect form or you can risk hurting yourself. Also doing these exercises in perfect form increases your chances to build muscle. To learn more about performing these exercises correctly read Shawn Lebrun’s Guide to Getting Huge and Shredded.