Easy Weight Loss

Weight - Loss The Easy Way - By: David Chandler

With weight loss comes a lot of dedication and change of lifestyle. We can start with exercise, which is vital to all weight loss programs. A healthy body is the result of proper nutrition combined with a regular pattern of physical exercise. You weight loss will depend on how you intend to make it happen. It does not have to be difficult and you do not have to take weight loss supplements or pills.

Exercise -

Exercise improves the tone and quality of muscle tissue and stimulates the processes of digestions, absorption, metabolism, and elimination. It strengthens blood vessels, lungs, and heart, resulting in improved transfer of oxygen to the cells and increased circulation.

The key to any type of exercise is a strong will and a sincere desire to improve one's physical condition by weight loss. The best way to lose weight is doing activities or exercises that you enjoy and can have fun with.

An ideal weight loss program may include many different forms of the following exercises. Calisthenics consist of light exercises including sit-ups, push-ups, jumping jacks, which promote emphasis of building skeletal muscles. Dancing or rhythmic exercise is often an enjoyable way to exercise and lose weight, by toning the body. Isometrics involves the pressure of a muscle or group of muscles against each other or an immoveable object. It is good for spot reducing because it can be applied to a target area. Stretching is a natural exercise that should be practiced on a regular basis, and is a good habit to develop. It can improve energy and endurance, stimulate circulation, and alleviate stiffness. Walking is one of the best overall weight loss exercises, which help the entire system function better. Weight Lifting and exercise strengthen muscle tone, which is recommended with any weight loss management plan.

Above all, do not forget the recreational exercises as well; this will help to keep you on task with your weight loss goals.

Nutrition -

The next step in that can help you is to add proper nutrition to your weight loss management plan. You need to understand what your body needs and how to consume the proper amounts of Carbohydrates, Fats and Proteins, which are the primary sources of energy to the body. They supply the fuel necessary for body heat and work. This is essential to fast weight loss. Therefore, foods that are high in energy value are high in calories, while foods that are low in energy value are low calories. Fats yield about 9 calories per gram; carbohydrates and protein yield about 4 calories per gram. By following the current food pyramid guide, you can reduce calories and with combined exercise (minimal), you take lose weight fast and easy. Remember to keep your body hydrated by drinking plenty of water and avoid soda, fattening foods such as chips, and cookies, etc.

Tips -

1. Eat six mini meals a day- this will allow your body to eat more frequently curbing your appetite for snacking.
2. Drink at lease 64 oz of water a day, but the amount you drink should be based on your weight and size.
3. Choose healthy foods from each food group.
4. Include some weight lifting in your weight loss management plan, this will allow you to remain proper muscle tone while losing weight.
   

Weight Loss - Customize, Personalize, Spice Up -
By: Charlene J. Nuble

Whatever weight loss exercises you choose from the following, try to get your heart rate up to about 70 percent of your safe maximum. You can do that by using this formula: 220 minus your age equals your Maximum Safe Heart Rate. Keep it at this rate for a solid half-hour. Don’t go over the 85 percent rate for more than a couple of minutes at a time. Of course, heart rate doesn’t figure into strength builders such as weigh lifting.

Note : The calories-burned figures that follow are for a 110-pounder. A 154-pounder should add on another 28 percent to that number, while a 198-pounder should add 55 percent.

• Walking : Calories burned at 2 mph is 145 per hour; 3 mph is 235 per hour; at 5 mph is 435 per hour.
• Jogging : Calories burned at 5mph is 530 per hour which is roughly about a 12-minute mile.
• Jumping Rope : Calories burned is 600 calories per hour.
• Swimming : At 30 yards per minute (about one lap of an Olympic-size pool), calories burned is 330 per hour.
• Water-walking : Calories burned is 360 per hour in a fast game.
• Bicycling : Calories burned at 10 mph is 390 per hour.
• Aerobic Dancing : For low impact, calories burned is 240 per hour and for moderate impact, 350 per hour.
• Square Dancing : Calories burned is 350 and up – way up! – per hour.
• Table Tennis : Calories burned is 450 hour.
• Rowing : Calories burned is 600 per hour.
• Cross-country skiing : Calories burned at 10 mph is 600 per hour.
• Weight Lifting : Calories burned is 250 per hour.
• Martial Arts : Calories burned is 620 per hour.

You really won’t know what you like unless you try it. And if you haven’t tried it don’t knock it. Try mixing gardening with walking, housework with rowing, bicycling with weight lifting, dancing with martial arts, table-tennis with cross-country skiing, outdoors with indoors, team sports with solitary sports. Without variety, humans get bored and stale. They stop reaching. Boredom makes human beings quit.