Successfully Combining Weight Loss Exercises
Article by Darvin J. Hooey
Effective weight loss exercises – what are they? That’s an interesting question, but the first question we should answer is what causes you to lose weight? The basic answer to this question is, you lose weight when you take in fewer calories than you burn. Simple right? Well… maybe not so simple in practice. I will be writing a diet article (i.e., the calorie “take in” side of this equation) later, but this article will discuss the “calorie burn” side. There are several effective exercises out there, but which ones are best and why?
<span style=”font-size: medium;”>Two Major Types of Exercise</span>
Both resistance and aerobic training are crucial to your weight loss goals, and you will find great weight loss exercises in both types.
<span style=”text-decoration: underline;”>Aerobic Training</span>: differs from resistance training in both intensity and length of muscle contraction. Aerobic training is often done with limited or no weights, so intensity is less, but it’s performed over a relatively longer time period.
<u>Main Way Calories Are Burned</u>: aerobic training is beneficial to your weight loss program, mainly because of the amount of calories, in general, and fat, in particular, you can burn during the training. Runners call it “hitting” the wall, but this is the moment in your aerobic session when your body transitions from burning carbohydrates/sugars/glycogen to burning fat. Unlike the other type of weight loss exercises, aerobics does not, however, raise your basal (resting) metabolic rate as much… stay tuned :-)
Distance RunningCyclingStair Stepper machineAerobics classes<span style=”text-decoration: underline;”>Resistance Training</span>: is a form of strength or weight training where each effort is performed against a specific opposing force generated by resistance (e.g., weight, body weight, or band).
<u>Main Way Calories Are Burned</u>: the goalpurpose of resistance training is to strengthen and enlarge skeletal muscles. How does this help with weight loss? With more muscle mass, your body will begin to burn more calories throughout the day, not only during the actual exercise like the weight loss exercises above!
Free Weights (Barbells, Dumbbells, etc.)Resistance BandsWeight Machines<span style=”font-size: medium;”>What Are the Best Exercises For You?</span>
The quick answer is that this is an individual question for you to answer, but here are some guiding principles. 1) You need exercises of both types for complete fitness (This goal should be your primary goal not just weight loss!). 2) These should be exercises you love, and 3) You have to do them regularly (i.e., at least a few times per week)!
<span style=”font-size: medium;”>What Do I Do?</span>
My weekly training plan usually includes the following weight loss exercises:
Day 1 – Resistance Training: Free Weights for “Push Muscles” (Chest, Shoulders, and Triceps) Day 2 – Aerobic Training: Yoga (Runner’s Yoga) Day 3 – Resistance Training: Free Weights for “Pull Muscles” (Back, Bicep) Day 4 – Aerobic Training: Plyometrics Day 5 – Resistance Training: Free Weights for Legs (Quadriceps, Hamstrings, Calves) Day 6 – Yoga or Rest Day 7 – Rest
No need to follow my routine word for word, but this is an examle of how you can leverage the weight loss benefits of both aerobic and resistance training.
About the Author
If you truly wish to succeed at being in the best shape of your life, then you must visit the world’s best resource. Go to Next Level Yoga immediately, to see how easily it can be done with at home workouts!