Weight loss tips that will show you how to lose weight fast, feel fitter, look younger and sleep better, wouldn’t that be good? One very good reason for including exercise in a weight-controlled programme is to increase our daily total calorie expenditure and to make our bodies more efficient at burning calories and less likely to store fat. Statistics have proved that people who exercise regularly lose their excess weigh faster, are much healthier and are also much more likely than their non-exercising counterparts to stay slim once they have reached their goal weight. If you reduce your calorie intake, your body will have to draw on its fat stores to make up the deficit.
It might be tempting to think that the less you eat, the more weight you will lose, but if you eat too little, your body will switch to emergency mode and convert most of the food you eat, even if it is only a small amount, into fat as a safeguard against starvation. Unlike carbohydrate and protein, which are easily burned by the body, fat is easily stored. When we exercise aerobically, the heart pumps more blood around the body, which means that more oxygen is getting to the surface of the skin and to the muscles. The good news is that whenever we burn extra oxygen we will definitely be burning a greater amount of fat as well.
Aerobic exercise is also excellent for all-round fitness because it gives our heart and lungs a workout – and we all know how important these organs are. The heart is a muscle and responds to exercise in the same way as any other muscle in the body.
If we make the heart work harder by doing aerobic activity, it will become stronger and more efficient.
Did you know that if we did just 20 minutes of aerobic exercise three times a week we would halve our chances of having a heart attack?
If you used to enjoy cycling when you were young, the chances are you will enjoy it as an adult.
As we become aerobically fitter we can burn calories at a faster rate, which will help us to get slim and stay slim. An unfit person will struggle to burn more than 10 calories a minute, even when they are working very hard physically, whereas a fit person will burn 15 calories a minute in a vigorous workout.
While it is true that the harder we exercise, the more calories we will burn per minute, it is nevertheless a fact that we are able to keep going for longer if we work at a lower intensity. For the average woman, walking a mile at a rate of three miles per hour burns around six calories per minute. Because it takes longer, walking at a moderate pace will burn more calories than running the same distance, and you are also far more likely to be ale to continue for longer without feeling totally exhausted. Walking is a form of aerobic activity that anyone can incorporate into their daily routine without too much effort. Aim to do some continuous aerobic activity whether it be brisk walking or working out at a fitness class, for 20 to 30 minutes, three to five times a week.
Recent research has now indicated that a combination of aerobic and resistance (body conditioning) exercise is best for long-term weight control. Aerobic exercise burns calories and increases our fitness levels, while resistance exercise – or body conditioning helps build and maintain lean muscle tissue. So resistance exercise helps to increase our resting metabolic rate as well as burning some calories. If we don’t use our muscles actively, they will shrink and lose their firmness and our total muscle mass (lean tissue) will reduce. We all need to stretch our muscles to help release the chemicals that collect in them when we have worked the muscles hard.
When doing muscle-toning exercises, it’s best to work muscles in pairs, for instance the inner thighs and the outer thighs, so that one set of muscles doesn’t become overdeveloped and out of line with its partner. The biceps muscle, situated on the front of the upper arm, is almost always very developed because we use that muscle frequently in our everyday lives – in fact every time we pick anything up.
To maximise your calorie-burning, try to put maximum energy into every physical activity you do throughout the day.

If you take up exercise on a regular basis and combine it with an increased level of activity in your everyday life, the improvements to your fitness will be greater and your rate of weight-loss will be greatly speeded up.
Being a healthy weight and taking regular exercise helps protect against heart diseasem stroke, high blood pressure, and numerous other diseases. Osteoporosis, or brittle bone disease, is another major health hazard, particularly for women. Just doing 10 little jumping steps on the bedroom carpet each day will help keep bones strong.
Although swimming and cycling are excellent aerobic activities that burn fat and improve general fitness, they are non-weight-bearing and therefore will not help prevent osteoporosis. Our muscles are joined to our bones and when then muscles have to work harder, the body sends messages to the bones telling them that they need to be stronger too, and nature responds positively by strengthening them. Looking to start my weight loss seriously after the New Year (I know everyone says that), have bookmarked this page as it has some useful information to me, thanks. To lose weight you need to follow a weight loss program in view to fasten your weight loss process.
The whole idea here is to build muscle with weight training and nourish it with food which are high on protein intake.
And wouldn’t it be great if you could stay slim once you’ve reached your target weight and to have nice taut skin covering your body?
Of these, 1,400 calories are burned in keeping her alive – keeping her heart pumping, renewing body tissue and other general maintenance. In this emergency situation, the body prefers to burn muscle tissue rather than fat as energy, saving the fat till last. So, eating a low-fat, high-carbohydrate diet with moderate amounts of protein will reduce our fat stores. This type of exercise is called aerobic and is often described as fat burning because that is exactly what it does. When we perform aerobic activities such as brisk walking, swimming, cycling and jogging we are forced to breathe more deeply as our lungs demand extra oxygen.
The oxygen calls on the energy stores in the muscles and in our fat stores to make the ‘fuel’ we need for exercise, and that makes us lose fat and become slimmer.
Exercising aerobically at a moderate level has proved to be the most efficient way to burn fat, simply because we can keep going for longer. It will improve the circulation of your blood, pumping more blood with every single beat and sending oxygen and nutrients to all the major organs in the body. It uses muscles throughout the whole body and is truly aerobic, ensuring a high level of fat burning. Make the commitment of buying a bike and get out on the open road to improve your aerobic fitness. It will take her 20 minutes to walk that mile, during which time she will have burnt 110-120 calories. Over a distance of a mile, the calorie expenditure will also be around 100 calories, but don’t feel you have to run flat out.
To maximise your calorie expenditure, then, the answer is to walk a moderately long distance on a regular basis.
There’s no need to put on any special kit – other than a good pair of comfortable shoes to protect the feet and ankles. After five minutes, increase the intensity a little and maintain that for 15 to 20 minutes (slow down in between if you need to, but if possible, do not stop), then, for the last five minutes, lower the pace to cool down before stopping. Keeping the back leg straight, bend the front leg and lean forward into the front leg to feel a stretch in the calf of the back leg. Place your hands on the middle of your thighs and lean forward to feel a stretch in the back of the thigh of the straight leg. Keep the knee of the standing leg slightly bent and push the hip of the other leg forward to feel a stretch down the front of the thigh.

Turn the right foot to the six o’ clock position and then take that leg further to the side until you feel a stretch in the inner thigh of the right leg. The more muscle you have, the more calories you burn, since muscle is an energy-hungry tissue. To improve the general appearance of our bodies, we need to work the muscle groups that are situated close to the surface of the skin. While one muscle will cause a part of the body to bend in one direction, it need another muscle (its partner) to return it to the original position.
When you do body conditioning exercises, you are working specific muscles with the aim of making them stronger and more toned. We need to stretch our muscles to increase our flexibility – for example to enable us to do up a zip, put on our seat belt or reach high into a cupboard. Sadly the triceps muscle, located at the back of the upper arms, tends to be flabby because it gets virtually no use in everyday activities, so it tends to be totally underdeveloped. Men develop more bulk than women do on a muscle-strengthening programme due to the effects of the hormone testosterone which helps to build muscle. Very soon after starting an exercise programme, however, it becomes easier and you can do more.
Body conditioning and toning exercises will help prevent osteoporosis because they challenge the muscles.
I have a holiday booked to Tenerife for 2 weeks in the summer and I really want to be in the best shape of my life by then. The whole idea is to have an effective weight loss program which burns your fat and reduces your waist line.
Apart from making it a part of your weight loss program one should strictly avoid consuming such drinks since content of sugar is very high to what the companies write on packaging.
No, I haven’t ? eat small meals frequently may be after every 2-3 hours and let every meal be healthy or low on carbs.
When you give a good performance and your senior manager or coach or teacher doesn’t appreciate your effort don’t you feel demotivated?
Low GI foods are generally found in our favorite fruits, vegies, meats, dairy and grain products. And if you do some additional exercise, you’ll spend even more calories and burn more fat, thereby speeding up your weight-loss progress. If we continue to restrict our fat intake, then we won’t replace those fat stores, and if we do additional exercise we’ll burn even more fat.
The increased oxygen that we breathe in draws on our fat stores to make the energy we are spending. Gradually decrease the frequency with which you stop to get your breath back and aim to swim continuously at a steady pace for 20 minutes.
Since women have much lower levels of this hormone they tend to develop sleeker yet firmly toned muscles. Drink lot of water minimum 3 litres of water and if possible more as it not only helps on flushing toxins out of your system but also helps in maintaining good metabolic rate.
You digestive system generally is unable to digest large meals which quickly turns any excess into fat. In the process of eating many meals don’t overeat, eat small meals otherwise it would lead to double consumption and into fat storage.
You are matured enough to gaze when to indulge in it, even you have received some substantial results it’s a good time to do it.

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How to lose weight on exercise bike


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