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Exercise Weight Loss Programs That Work!

Welcome to Part 3. Here you learn the basics of strength training and toning your body, and how to prepare your body for flexibility exercises. This is the final chapter in this 3-part series, which also includes Elements of Exercise Weight Loss Programs That Work! and Healthy Execution of Exercise Weight Loss Programs That Work! If you haven't read Part 1 or Part 2, I encourage you to read them now. This article, Part 3, is written on the assumption you have.

In Parts 1 and 2 you learned about the 3 primary elements found in all well-rounded exercise weight loss programs designed to give you the measurable results. And you also learned valuable techniques to ensure safe performance of your exercise weight loss programs.

Let's continue where we left off in Part 2 . . .

Raise your metabolism with strength training

You can perform your strength training at the end of your aerobic workout, or on another day. Again, warm up before beginning.

Exercise weight loss programs need to include strength training. Ladies, this doesn't mean you'll end up looking "bulky." Calisthenics, free weights, machines such as the Total Gym® or BowFlex®, or resistance tubes will all meet this requirement. Choose what you like best.

Start on the easy side. It can be deceiving the first time you do strength training. You may think, "Surely I can lift more than that! I'm not a 90-pound weakling." So you push yourself on the amount of weight, the number of repetitions, and so forth. Then in a day or two you can hardly move.

Set your ego aside and start easy. You'll be able to increase slowly over time. Try 10-15 repetitions, and do this 1, 2 or maybe 3 times (1-3 sets). Rest for 30 seconds between sets. Your muscles will feel tired and you'll also experience a burning sensation in your muscles.

Exercise weight loss programs tone your body

A little tip for a nice boost to your strength programs is this: Take the basic bicep curl as an example. Slowly raise the dumbbell from down at your side up to your shoulder. Pause briefly at the top of this movement and contract your biceps. Then slowly, and I do mean slowly lower the dumbbell back to the starting position. Do this right and you'll get better results . . . lose more fat.

Depending upon your intensity, and assuming you're lifting to tone (and not get increase muscle size), you can do this 3-6 times per week. Over the course of the week make sure you include every major muscle group once and maybe twice. This means the muscles of your arms, chest, back, stomach, hips and legs.

Enjoy more freedom of movement

Flexibility is the third element of all quality exercise weight loss programs. It gives you more freedom of movement to do the things you need to do along with all the things you like to do.

And of course you need to warm up before stretching. When you stretch right you'll hold the stretch for 15 to 30 seconds as you breathe normally. It's important to relax when you stretch and NEVER bounce or make jerky hard movements in order to stretch farther. You also want to include all the major muscle groups just as you do in your strength training.

Final reminder . . . always check with your doctor before beginning any exercise weight loss programs. This is especially important if you're over 40, or if you have cardiovascular risk factors. These include smoking, diabetes, high blood pressure, high cholesterol, or a family history of heart disease.

And please remember to have fun. Your thoughts about exercise before, during and after your exercise weight loss programs has a direct bearing on how you "feel" about it. You've nothing to lose but the weight!

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All information on this website is for informational purposes only. It is not intended to be a substitute for professional medical advice or care which you should always seek. Diet and exercise programs should not be followed without first consulting a health care professional. If you have any special health conditions requiring attention, you should consult with your health care professional regularly regarding possible modification of programs found on this website. Medical and health related information may change quickly and we cannot verify the accuracy or timeliness of any of this information.