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08.09.2015
The desire to lose a few pounds or a lot of weight is something that is a concern, need and a desire for thousands of people worldwide. In what follows, we will present a few guidelines on how to evaluate your workout needs and how to calculate how much exercise is indeed necessary to shed all those unwanted pounds and keep them off. Any calculation of this kind is supposed to start with a definition of the weight loss goals expressed in a scheduled time frame reported to the weight you want to loose. However, the calculation becomes more complicated if we consider other factors that influence the efficiency of exercise. As some exercises burn more calories than others, the type of physical activity included in your workout plan also determines the amount necessary to lose the same amount of weight. However complicated these calculations may be, there are still a few general guidelines that you can stick to, especially if you are a newcomer in the world of training.
You will notice the beneficial effects of sustained exercise very soon, which will also allow you to increase the workload a bit.
As for the type of physical activity that is the most efficient for you, start with something you like doing. Zach is a personal trainer that enjoys helping people stay motivated to lose weight and get fit. Medical Disclaimer Statements on Get Holistic Health about health issues aren't meant to identify, treat, cure, or protect against illness. So while the study may say that walking at a brisk pace 30 minutes a day is enough, the people who are paid to help you lose weight, say it takes a little more.
BodyRock is your 24 hour fitness pal, offering daily high-intensity interval training exercises to help you reach your fitness goals. This week  a report claimed people who did a brisk walk everyday had lower BMIs and smaller waists than those who went to the gym.
This week a study from The London School of Economics claimed a brisk 30 minute daily walk is a more effective way of losing weight than running or going to the gym.
Dr Grace Lordan, a specialist in health economics led the research that compared the measurements of people who performed half-an-hour of fast-paced walking compared to those who did the same amount of heavy housework, manual labour and sports like rugby. The waistline and BMI measurements showed that men and women who regularly walked briskly for more than 30 minutes had lower BMIs and smaller waists than those who engaged in regular exercise. These findings were based on physical activity levels from the annual Health Survey for England between 1999 and 2012. Justin Maguire, Founder of FE Gym, reveals that when you want to lose weight you need to think of it on a weekly scale rather than a daily scale. In 2001 a study was released by the American College of Sports Medicine stating that two and half hours of steady exercise might not actually be enough. A later study by the American College of Sports Medicine which was published in the journal, Medicine and Science in Sports and Exercise, showed that between 150 and 250 minutes of moderate intensity steady exercise per week would prevent weight gain but would only discreetly effect weight loss. Matt Hodges, Transformation Coach at ‘The MPH Method’, states, ‘you can’t say to someone there is a set amount of time to lose weight. Lloyd, a personal trainer at LDN Muscle, agrees with Matt Hodges, stating the best way to lose fat is high intensity interval training. It is more accurate to follow your results by charting your muscle mass and fat percentage than watching your weight.
Anya Lahiri, head trainer at Barry’s Bootcamp and Nike Elite Trainer reveals that ‘it is important not to fixate on weight when you are trying to lose fat and lose inches, muscle ultimately weighs more than fat and the more muscle you are carrying the more fat you will burn.
Chris Hall, founder of Hall Training Systems, like Lloyd recommends that a healthy amount of weight to lose per week is 1-2Ibs of body fat. Chris tells me that as little as four minutes of HIIT has been shown to be enough of a workout to make a difference. The materials on our site are presented for general information purposes only and are not intended to amount to advice on which reliance should be placed.


Slideshare uses cookies to improve functionality and performance, and to provide you with relevant advertising. Clipping is a handy way to collect and organize the most important slides from a presentation. February 20, 2014 By This is a question I get asked all of the time when people first sign up for my fitness classes. I also urge you to read this article on how to get more benefits from your fitness session.
DISCLAIMERThe information provided herein should not be construed as a health-care diagnosis, treatment regimen or any other prescribed health-care advice or instruction. The key to make your exercise effective is doing it regularly and choose the exercise that you like so you can keep consistent to improve your exercise step by step.
A study, this week, revealed a brisk 30-minute walk is a more effective way to lose weight than running or going to the gym.
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In the United States there is a very serious obesity issue that needs to be addressed and handled.
We hear it every day how you need to add physical activity to the slimming equation if you wish to lose weight in a healthy way and if you want to keep it off, but it is difficult to find out about the exact amount of exercise necessary to create the calorie deficit that will eventually lead to weight loss. Healthy weight loss does not happen overnight, as your body needs time to adjust to the slimming diet and to the increased physical activity as well, so you need to be realistic when setting your goals. In order to lose 1 pound of fat per week with physical exercise, you need to burn around 3,500-4,000 calories over your normal weekly calorie burn rate. Individual factors like levels of energy and fitness, metabolism, age, gender and motivation are all important components that cannot be disregarded when creating an efficient exercise plan for optimal weight loss.
Half an hour of moderate, not too strenuous physical activity should be enough to get you started as a beginner.
You must be very careful when adding more exercises to the plan you are already comfortable with: gradation is key to healthy workout, so you must take your time and take on more strenuous exercise only if you are comfortable with your existing routine. Do not force yourself to jog if you prefer cycling, just because jogging is said to be more efficient.
It can boost your fitness, fend off illness and disease, and keep your weight under control.
Grace Lordan and her team compared the measurements of people who spend a half hour walking at a fast pace to people doing the same amount of heavy housework, manual labour and sports. It seems a high intensity workout for 25 minutes, three times a week is more likely the answer.
Are you inclined to agree with the trainers or do you think walking can get you to your weight loss goals? In our community we support each other as we train by sharing ideas, recipes and motivational tips that keep us on track. If we were doing 30 minutes of walking a day at a moderate intensity this would total at 210 minutes, meaning it would prevent weight gain but only discreetly effect weight loss. A study conducted by East Tennessee State University, Baylor College of Medicine, and the University of New South Wales have shown that shorter, high-intensity cardio sessions result in greater fat loss over time than longer, low intensity sessions. Studies are one thing but for the guys and girls who get paid to make people lose weight, it looks like a high intensity class or session for at least 25 minutes for a minimum of three days a week is what you need to do. In order to amount every littlething in a new nutshell, supplements for weight reduction include the safest and mostefficient way to help you reduce weight and obtain through that horrible weight-losscourse of action.


The first thing that comes out of your mind may diet but you have to do exercise too if you want to get faster result.
Those exercises will strengthen your heart so it is suitable for you who just start to lose weight. Beside cardiovascular exercise, strength exercise is also important because it can burn your fats faster. While there are many diets available for those that want to slim down, most are just over hyped temporary solutions that few can stick with long term. A person weighing 100 kg will need to do about 90 minutes of brisk walking or 35 minutes of jogging or 40 minutes of cycling a day to burn this amount of calories. The best way to decide what to do and for how long is to compile a list of the activities you enjoy and make some calculations that take into consideration both your calorie intake and your schedule. Material shown by Get Holistic Health is for educational purposes only and isn't meant to substitute for the recommendation of a doctor and other medical professional. Scientists from the London School of Economics revealed this week that a brisk 30-minute walk every day is more effective for weight loss than running or going to the gym.
The waistline and BMI measurements of those who did the walking were smaller and lower than those who engaged in other regular exercise. He believes the ideal session length is 25 minutes and suggests introducing a small calorie deficit as well if you’re looking to lose weight.
Fitness is a journey and each of our lives are comprised of stories that chart the ups and downs of our individual quests to reach our goals.
After almost eleven years of experience, Matt states, ‘I’ve found that 18 minutes is the optimal amount of time to perform high intensity interval training (HIIT). Lloyd announces that, ‘one pound per week is a steady and sustainable amount of weight to lose.’ If you are looking for fat loss, Lloyd recommends a small calorie deficit of 300 – 400 calories from your typical calorie intake.
This length of time will build strength, preserve muscle mass and effect a healthy weight loss of 1Ib a week when combined with a healthy balanced diet. If you have health problems you should consult a doctor or other qualified health professional. The information and opinions provided herein are believed to be accurate and sound at the time of publication, based on the best judgment available to the authors. There are many types of exercise that you can choose but you have to know that some of them are more effective than the other. At the first walking, you only need to do it for 10 minutes than add 5 minutes every week until it reaches 30 till 60 minutes. And, of course, the key to any successful weight loss plan is the results it delivers on a permanent basis. This would mean if you are spending forty seconds working you should only be spending 20 seconds resting.’ Justin says that a moderate to high intensity workout should never last longer than 30 minutes at a maximum. 30 seconds should be pure intense work (like you are running the 100m sprint) and thirty seconds of rest.’ This actually means you are only doing nine minutes of active intense exercise. However, readers who rely on information in this publication to replace the advice of health-care professionals, or who fail to consult with health-care professionals, assume all risks of such conduct.



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