Tag: Calorie Burn

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Weight Loss Exercise

Running for Weight Loss Plan: Beginner’s Guide





Running is one of the best workouts for weight loss. It burns more calories per hour than many other forms of exercise, and you don’t even have to spend a lot of money because all you need is a good pair of running shoes. If you are new to running and would like to shed some extra pounds, the following running for weight loss plan will get you off to a good start.

Getting Started – Running for Weight Loss

Walk and Run

Running is a challenging exercise, so it’s important to begin your fitness routine gradually in order to avoid injury. A combination of walking and running will give your body time to adapt to the training while still burning calories. Start with a brisk 10-minute walk to warm up your body and loosen your muscles. Alternate between running for 1 minute and walking for 1 minute for the next 10 minutes. Finish your workout with a 10-minute walk to cool down.

Gradually increase the duration of the runs and shorten the walks until you are able to run consistently for 10 minutes. Finally, begin to shorten your warm-up and cool-down walks so that you will be running longer periods. Run at a pace that allows you to carry on a conversation. Your goal is to be able to run for 30 minutes at a time in order to maximize calorie burn.

Add Mileage



Running for Weight Loss

Running for Weight Loss

The next stage of your weight loss running plan is to run longer distances. You can easily get bored if you run the same distance day in and day out. Gradually increase your total mileage for the week in order to burn more calories each week and achieve your weight-loss goal.

The rate of mileage increase should not exceed 10% per week. This will give your body time to adapt to the workout without suffering from the added stress on your joints and muscles.

Intervals

Interval training is one of the best ways to increase the number of calories burned during your workout. When doing intervals, you alternate between sprinting/running and jogging/walking. Fartlek can also be integrated into your running for weight loss plan. Fartlek is an unstructured form of interval training where you sprint 200-400 meters, then run at your normal pace for recovery.

Vary Your Workouts

Your weight loss running plan should provide variety in your types of workout so as to prevent boredom. In addition to intervals, your workout can include tempo runs or running at a challenging but manageable pace. It’s also a good idea to incorporate long, slow runs at least once a week. Running longer distances allows you to burn more calories and shed extra pounds.


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General Weight Loss Tips

The Best Aerobic Exercises for Achieving Weight Loss

It’s no secret that people these days are getting fatter. The modern world, with all its technological advances and easy access to fast food, has caused waist lines to expand. Most people are aware of this, but not everyone actually does something to stop it. A big reason for this is people are unsure of the type of exercises they should do. The best exercises for weight loss are aerobic. In order to sustain itself during aerobic exercise, your body needs to use massive amounts of energy. It gets this energy from your fat. As long as you do some aerobic activity for at least 30 minutes, 3-4 times a week, you can stop fat gain in its tracks and start on the road to a lean sexy body. Let’s look at the best aerobic exercises for achieving weight loss.

Bike Riding

If you haven’t been on a bicycle since you were a kid, you are missing out on one of the best fat burning exercises out there. The only thing you need to watch out for is the temptation to coast on a flat stretch of road instead of pedaling. You want to make sure you are putting in a constant effort. If you don’t like the idea of riding a bike all over the road or on trails you can also use a stationary bike set up in your home or the gym. These give the exact same benefit of a real bike with the added bonus that it is impossible to coast.

Stair Climbing

As anyone who has had to stop and catch their breath after going up a flight of stairs can tell you, stair climbing can be hard work. But the benefits are amazing. In addition to the calorie burn, you will also help develop your balance and coordination. Stairs also have the added benefit of giving you a built in rest period while still working out: Going up the stairs is tough and going down the stairs gives you time to catch your breath while still moving. If you want to maximize your fat loss with this exercise, you can also try the stair climbing machine at your local gym, which mimics the experience of only going up stairs thereby accelerating the amount of calories burned.

Swimming


There is a reason all the Olympic swimmers you see on TV look so lean and fit. Swimming may not look like a fat burning exercise, but it is a secret fat burning tool that many people never take advantage of. Because you are in the water, you don’t work up a sweat, and therefore don’t feel you have worked as hard. Swimming uses both your arms and legs and, when done consistently, helps them to look lean and toned. One word of caution; swimming may look easy, but if you haven’t learned correct form, you may tire yourself out too soon and therefore not get all the benefits you should. If you have not had any swimming instruction since you were a kid, you should look for a qualified instructor to give you a few lessons and perfect your form before you try working out alone.

Dancing

This is not social or ballroom dancing. This is dancing that uses the whole body and keeps it moving for a sustained period of time. Think hip hop or Latin style. A current trend in many gyms right now is Zumba, which is a specially designed dance program that focuses on weight loss and improving fitness. And above all, dancing is fun.
Running
For the absolute best calorie burn that results in the most fat burned of any aerobic exercise, all you need to do is literally lace up you sneakers and put one foot in front of the other. Running is the oldest of human aerobic activities. It is what we are built to do. There is no special equipment to buy, (except maybe a good pair of comfortable running shoes) and you can literally start seeing results in a few weeks time.
These aerobic exercises are the best they are at what they do. And what they do is burn fat and help keep it off. But the best part is that you don’t have to choose one. Do as many as you like and mix it up. The more options you have the less likely you are to get bored and quit. Put these aerobic exercises to work for you and soon you too will be the proud owner of a lean, healthy body.

Mayo Clinic has a page which lists types of exercises and the amount of calories you can burn off doing each one in your weight class. Check it out Exercise for weight loss: Calories burned in 1 hour .

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Diet Pills

Fat Loss 4 Idiots – The Truth About targeted exercise

Fat loss for you? Well, you may be considering purchasing the latest gadget Buster ab on the market just to get rid of that belly fat. Before you do, you may want to read this information. The truth is that these machines will not bust the fat from your waist, hips or thighs, as they claim.
  How you weight gain;
  The idea that you can lose fat from a particular body part targeting this game with intense exercise is not news. Someone always claims to have miracle movement that will leave you with six-pack abs. That, my friends, is simply not true.
  We gain weight depending on body type, age, sex and genetics. The basic reason, we gain fat reserves is that we consume more than we burn, however, when the fat is stored is affected by the reasons mentioned above.
  We all have a different body type, some are heavier on the bottom, some in the middle and others on top, and others through the weight gain also. Such localized weight is determined at least in part by genetics. If your mother made a lot of weight on the hips, the chances are good that you will do the same.
  Other things as childbearing may also affect where the weight is stored. Needless to say, the fat settles where it will be based on factors that you have little control.
  How Exercise Works
  Exercise works by increasing your metabolism, which in turn creates increased calorie burn. When you've burned all the calories consumed in one day this will then burn stores of fat on your body. However, they turn to specific areas only because it is the work area.
  Machines abdominal, thigh masters, and all the other gadgets you can buy a single thing to strengthen the muscle under the fat reserves. Also, guess what, you're not likely to be able to see the difference until the fat over falsehood is deleted.
  To remove it, you have to make outs of intensive work and watch what you eat. That secrecy pure and simple. The machines can you help? To a limited extent only when you strengthen all muscle groups it is a good start, but you have to couple it with other measures to see the fantastic result that you expected.
  Conclusion
  When you want to lose weight look at this as a process. We must eat less, exercise more and increase lean body mass. All these things are accomplished by a balanced diet that includes all major food groups, increased activity and weight training.
  There is no quick fix to weight loss, no pill or gadget that will make it easy for you. It will take work and dedication to a change of lifestyle. When you do this, you will feel and look amazing. A healthy diet fat loss balances your mood and gives you the energy to exercise.