With all the weight loss programs and fad diets out there, it can be easy to forget one basic fact: that in order to lose weight, you have to burn more calories than you consume.
It’s that simple. Dieting is as easy as that. And for many women, that means learning exercises for losing weight.
The weird thing is that exercises for losing weight are different than exercises for toning your body, or building muscle, or simply getting rid of love handles. If you want to melt those extra pounds off of your frame, you’ve got to get your heart rate up for a significant period of time because that’s the way to burn off the excess calories.
First, visit a doctor and have a complete check-up. You have to make sure you’re healthy enough to start exercising. However, simply getting the go-ahead from your doctor doesn’t mean you should go out tomorrow and run a marathon. Take it slow in the beginning.
You want to work on what are called cardio exercises-those are the perfect exercises for losing weight. And you want to be sure to start off slowly, be consistent, and build up to a full cardio workout. Walking doesn’t cost a dime and it’s the easiest cardio exercise there is. I’m not talking about a stroll through the mall. What you want to do is 15 tough minutes of getting your heart rate up and your breathing accelerated.
In order to do that, it’s going take 25 minutes total to do-five minutes of speeding up, 15 minutes of maintaining a good pace, and then five minutes of slowing down. Try this every day for a week. And on the following week, try 25 minutes at a brisk pace. After that, you will want increase your peak pace time by 10 minutes each week until you reach a little over an hour.
Some will focus on the simplicity of this exercise and miss the fact that it will burn some serious calories, fast.
If you’re more into group exercise, take an aerobics class. Don’t worry; it’s not the 80s anymore. Today, there is a wide variety of classes-basic aerobics, step classes, spinning classes, treadmill walking classes, running classes, stair climber classes, and even water aerobics!
Chances are, you’ll find something that you’re dying to participate in.
And speaking of water aerobics, swimming is one of the best cardio workouts there are. Grab your bathing suit and head to the pool. Swimming less than a half-hour a day, three days a week burns just as many calories as walking an hour a day, five days a week! And, the water resistance helps to tone your body, while you burn calories.
It’s a win/win.
Whether you have a stationary bike or a “real” bicycle, riding is another great way to get that heart pumping and those pounds to fall off of your body. Just make sure to set your bike to a lower gear, so that you’re meeting less resistance and cycling at a higher RPM. That’s the key.
You’ll soon find yourself looking forward to your cardio workouts, thanks to the endorphin rush you get stepping onto that scale every week. Make sure not to overdo it.
You really don’t want to do cardio exercises for losing weight more than an hour at a time, and you want to give your body a rest in between workouts.
Cardio workouts every other day is perfect.