By using the interval training method you will find your exercise session goes faster and with the varying speeds it makes it more interesting and most importantly you burn more calories faster which is a great motivator to keep you exercising again and again and again. Cardio can be done anywhere – at the gym, at home or outside, it doesn’t have to be just running, walking, cycling, it can be swimming, rollerblading, skipping etc. Exercising doesn’t have to be boring it can be fun, you just need to find what works for you. Please remember to get advice from your doctor if you have not exercised for a long time or if you suffer from any heart conditions.
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The great news about workouts that target the arms and shoulders is that you’ll see results very quickly. Keeping your arm slightly bent, slowly and with control raise the dumbbell up and out to your side until your upper arm is about parallel with your torso.
There are a wide variety of exercises you can do but the key to losing weight through exercise is simple – you must burn more calories than you consume. Some people like to work out at a slow and steady speed and if this is what you prefer then you will need to spend a bit longer working out (approx 40mins) but there is a way of increasing the calories you burn while working out for a shorter amount of time and is called interval training. There are many different types of exercises that are cardio based you just need to find the ones that you enjoy.
Classes with the best exercises to lose weight are boxing, spinning, any aerobic type classes, ie. Resistance training may not burn more calories than cardio but muscles do burn fat, therefore if you increase your muscle mass your body will be burning more calories by itself as with more muscle mass your metabolism will have increased. Make sure you include exercising in to your daily routine and once you start seeing those results you will be motivated to keep on going. Take a photo of yourself at the beginning so you can see your progress as it is a great way of seeing how your body is changing from the effort you are putting in and helps you to stay motivated. Because your shoulders and upper back tend to have less body fat compared to other areas of the body, you’ll get the toned, defined look you’re working for much more easily.
If we use more calories than we are eating then the fat in our body is used to produce fuel. You need to remember though that your actual body weight may not show as much change as you may expect as you will be gaining muscle and losing fat, you body shape will be changing though. The theory of weight loss is simple but it is not an easy quick process, it takes time and dedication but it is one of those things that if you put in the time and effort you will be rewarded. Your hands should be positioned under shoulders; and your feet slightly wider than hip-width apart.
Circuit training combines resistance training and high intensity aerobics so not only will you be losing weight but you will also be improving your ability to burn calories post work out. So don’t expect the scales to be a judge of how well you are doing, you should be able to tell how well you are doing by the change in your body, your fat will be reducing, and by increasing muscle mass you will be getting more toned.
The hardest part is getting started and once you have don’t worry if you miss a session just get back to it and keep going.
Circuit training works your whole body – each exercise is performed for a set amount of time then you move on to the next one.
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