Weight loss exercise program is an exercise program specifically designed to promote weight loss by utilising the body's stored fat as fuel. In order to exercise for weight loss, a person must ensure the exercise is performed in the Aerobic Zone where the primary fuel used is the body fat. Before any weight loss exercise is undertaken it is vital to mention that a medical practitioner must be consulted to approve the weight loss program undertaken. Once this is done then the next most important factor is to fully understand how to exercise safely, which can be aided by using a qualified personal trainer. However, not everyone can afford a personal trainer and so it is important to pay attention to the following safety points:
- ALWAYS consult a medical doctor before undertaking an exercise program.
- Ensure you build up to the intensity of the exercise and then cool down gradually. Do not be tempted to undertake an intensive physical activity without warming up or cooling down.
- It is important to lightly stretch the muscles that you are likely to be using during your exercise program after you have completed the warm up. This prepares the muscles and the joints for a more strenuous activity and ensures the muscles operate in the full range of motion. However, do not spend too long on the stretches as the body will cool down and there will then be a risk of injury if you exercise.
- Do not be tempted to over exercise. The idea of "no pain, no gain" is not going to help with weight loss, in fact, in most cases when a person pushes themselves to the point of feeling pain, then they will inevitably eat more afterwards to replace the glycogen that the body has used up. This is one reason why some people work out extremely hard but do not seem to loose any weight!
- The quality of the exercise and the exercise technique is far more important that the intensity and quantity. Again, far too many people exercise regularly and for long periods of time, only to find that they do not loose weight.
Weight loss exercise program
What ever weight loss exercise program you follow, it is important to follow a timetable and stick to it. There will be days when we may feel lethargic and tired and the timetable helps to push us through the "lazy periods". If you are feeling tired then its important to pay extra attention to the exercise techniques as to prevent any risk of injury. An example of a weight loss exercise program is as follows:
- In the first month, from Monday through to Friday take a 30 minutes walk before your weight loss breakfast specifically designed to promote weight loss. Such a break fast should be a mixture of complex carbohydrate and protein. Do not be tempted to eat cereal high in sugar or salt. The benefit of exercising before breakfast is that it ensures that the body burns body fat rather than use the glycogen stored in the muscles. Once again, it is important to walk and not run as to ensure you are exercising within the Aerobic Zone. Exercising before a breakfast also raises the metabolic rate, ensuring that the body's metabolic rate is raised after it dropping during the night's sleep.
- During the weekends, increase these pre-breakfast walking sessions to an hour. This will increase the intensity of the pre-breakfast exercise.
- During the second month of the exercise program, the aim will be to increase the amount you exercise during the weekends by introducing a 30 minutes swimming session on Saturday late afternoons. It is important to maintain the pre-breakfast walking sessions as before.
- In the fourth month, in addition to the existing program, an additional swimming session should be added on Sundays, preferably in late afternoon, and it must be no longer than 30 minutes.
- In the fifth month, in addition to the existing exercise programs, increase the swimming sessions from 30 minutes to an hour.
- In subsequent months gradually introduce more and more walking or cycling sessions into your daily life style. Try to rely more on walking and cycling and less on the car. Also, it is important to introduce a light weight lifting session after a year to increase your metabolic rate. But do ensure you have a qualified instructor over seeing your weight lifting sessions.
As you get slimmer and start to loose weight, the temptation will be to start jogging, but it is important to bare in mind that jogging will improve your fitness but will not be as effective to weight loss as a simple walking session. This is because you will inevitably be crossing from the Aerobic Zone into anaerobic zone, which means once you stop jogging you will develop a huge craving for sugary food and carbohydrate, which ultimately means you will start to put on weight.
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