5 steps to weight loss (part 2): Choosing the right exercise
It is true that exercise is an equally important part of any weight loss plan. Yes, modifying your diet plans can produce credible weight loss results, but to experience the long term benefits of a healthier, slimmer, more toned body you need to incorporate the right balance of exercise.
Below we have outlined 4 of the best exercise routines available to help you become slimmer this year.
Aerobics
Aerobics is a great way to boost your metabolism, build up your endurance and burn unwanted body fat. Research has found that during a 45 minute routine you can burn up to 513 calories.
Yet the most fascinating thing about aerobics it is accessibility. Available to beginners, intermediates or advanced, aerobics is universal to all stamina types, giving you the freedom and the range to build up your weight loss plan.
The best aerobic routines focus on multiple areas of your body, but primarily you’ll find that aerobics focuses on toning up your stomach, bum, thighs and arms.
The goal to aerobics is to keep your body moving and get your heart rate to work at 70%-80% for as least 12 minutes at a time.
Starting an aerobics class from scratch can be challenging. That is why many dieters choose to use fat burners to help jump start their metabolism, so that their metabolism is able to immediately cope with this increased exercise and take full advantage of it.
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Cardio
Cardio exercises aim to build up and tone muscle groups through highly intensive workouts which last for at least 45 minutes. It is well documented that cardio can credibly help you to burn more fat than all other exercise routines, though it is essential that you diversify your workout to ensure you receive a full body workout.
Cardio can do more than increase your fat burn. It also works to get your heart rate up; your blood flowing; strengthen your heart and lungs, and heighten your calorie consumption.
To experience the best results from cardio exercise and ensure weight losses of 1-2lbs a week it is recommended that you exercise up to 6 days a week. This will help you to burn 100-500 calories at a time.
Entering into cardio can be a big step and it is essential that you prepare your body for toxin build ups. For this reason we recommend incorporating a natural detox into your exercise program to prevent a build up of harmful free radicals in your system.
Cleansed of these toxins you will be able to perform your cardio workout more efficiently without suffering from fatigue, tiredness or muscle strain.
Check out our variety of detoxing products.
Swimming
Swimming is perfect for dieters stepping back into the exercise arena. Not only does it work out all your major muscle groups, but it can be used by everyone: the extremely overweight; pregnant mothers looking to manage their weight gain and anyone suffering from an injury.
Research suggests that you can burn the same amount of calories swimming the breaststroke or backstroke than doing a fast walk or a slow jog. Doing the front crawl for example over a period of 30 minutes can help you to burn about 350 calories.
Swimming is also a great cardiovascular workout, helping to elevate your heart and breathing rates.
To make the most of your swimming experience we recommend incorporating an aerobics routine. Using a variety of Pilates based movements that are designed to gently tone and strengthen your muscles; you can burn as many calories doing aqua aerobics as traditional aerobics.
Plus, as swimming is a low impact activity, and has less of an impact upon your appetite – compared to other exercise plans – we suggest combining swimming with an appetite suppressant.
This will naturally help you to resist the temptation of snacking after your workout, enabling you to reduce your calorie intake, boost your weight loss and improve your overall sense of well being.
Click on the link to browse through our range of natural appetite suppressants
Strength Training
Strength training is often underestimated by dieters, despite the evident benefits it can introduce to your weight loss management programme. Although it may increase muscle size (if desired) and toning, strength training can also contribute to improved physical performance, metabolic efficiency and decreased injuries.
It is also a well known weight loss fact that as your body develops muscles, it needs more calories to help manage and repair them, leading to increased calorie burn.
Most weight trainers traditionally group their strength training into sections, spreading their focus over the chest, the back, the arms, the abdominals and the legs… however to begin with we suggest that you focus on only 1 area of your body at a time.
PLEASE NOTE: in the beginning train only 3 times a week and ensure that you give your body a minimum of 48 hours to recover between each session. This will allow your muscles to recover.
To increase fat loss and prevent the development of more fatty tissues, many weight trainers use a natural fat binder to help reduce their dietary fat absorption. Designed to decrease your fat intake by up to 28%, fat binders are the perfect stepping stone to increasing your fat loss without influencing your muscle definition.
View our range of natural fat blockers at Slimming.com
Finally
Losing weight does not need to be hard. By simply increasing your exercise levels and remaining conscious of your calorie intake you too can make a difference to your health and weight loss.
Simply try the following:
- Go for a 45 minute walk on your lunch break
- At your desk sit yourself firmly down in a chair, stretch out your legs and lift each leg 10 times. Do this every day
- Weather bad outside? Go in your kitchen, take out 2 cans of soup and hold 1 in each hand. Next stretch out your arms and lift these cans over your head. Alternatively, use your stairs as a stepper and run up and down them for 20 minutes each day
- Choose the appropriate diet pill to help you
