EXERCISING TO LOSE WEIGHT

There are two things that you must do to lose weight and one of those we have

already covered pretty extensively and that is to eat right and fill your body with

good, clean water. The other thing you have to do is get your body moving.

You don't have to purchase a gym membership to get exercise. In fact, there

are several things you can do on a daily basis that will help to kick start your

body into losing weight and there are several exercises you can do on your own

to lose weight.

TIP #1: When you begin working out, whether at home or in a gym, don't be

discouraged if you don't see results right away. It takes more than a week to get

your body into shape and to begin making progress. Many people make the

mistake of believing that their exercising isn't working when it just takes a little bit

of time.

If you push your body too much when you first get started exercising you can

end up with injuries. Your bones, joints and ligaments are not prepared for the

exertion you are putting on them. Don't think that if you really push yourself hard

for a few workouts that you'll lose money, unfortunately the body doesn't work

this way. Slow and steady wins the race when it comes to exercising.

TIP #2: The best way to know if you're losing weight is by the fit of your clothes.

If you start to feel as though you're floating in your clothes then you know you're

eating and exercising is doing you some good. Another way to know if you're

losing weight is if you can begin moving where you usually buckle your belt, of

course tighter is better.

TIP #3: When you periodically check your weight and the fit of your clothes,

reward yourself. Buy yourself some new running shoes or a new pair of jeans.

This will help to keep you motivated as you pursue your weight loss goals.

TIP #4: Take a day off from exercising to provide your body with a chance to

rest and repair. Your body needs a day off once a week.

TIP #5: Three days of 30 minute exercise will help you to maintain your weight,

but you need at least 4 days of 30 minute exercise to begin to lose weight and 5

days a week is even better.

TIP #6: When your body tells you it has had enough, take a break. When you

have worked out for a considerable amount of time, you will start receiving

signals from your body. This is particularly important when you are just getting

started in your exercise routine.

TIP #7: Don't stand around, walk around. If you can walk around then do it.

People who are pacers are actually doing themselves a lot of good because

they are constantly moving. Pacing also helps you think.

TIP #8: Don't sit if you can stand. If you can stand comfortably, you will burn

more calories doing so than if you were to sit.

TIP #9: Walk around while you're on the telephone. You'll get a good workout

if it is a long conversation.

TIP #10: Quit smoking. Smoking does not contribute to your weight exactly, but

it does lead to erratic eating behaviors and increases caffeine dependence.

TIP #11: If you can't run for a physical reason, then try 15 minutes of brisk walking

to keep fit.

TIP #12: Walk along or climb the escalator with it or just take the stairs.

TIP #13: Suck in your stomach when you walk. Walk properly, but do your best

to keep that stomach tucked in. You will soon begin to feel those muscles

tightening.

TIP #14: Do breathing exercises to tone your midsection. It is amazing how

breathing properly and with your entire diaphragm can actually help to tighten

your abdominal muscles. Most people breathe way too shallow as it is and

oxygen is good for the brain.

TIP #15: Experiment with yoga. Yoga is a great way to lose weight and reduce

your stress levels. Yoga teaches you how to control your muscles and gain more

control of your individual muscles groups.

TIP #16: Swim whenever you can. Swimming is a great way to get your cardio

exercise and it's low to no impact on your joints, which is great for people who

have osteoporosis or joint problems.

TIP #17: Try playing tennis or basketball. Playing games are a great way to get

into shape. It's also more fun to workout with someone else in a competitive

atmosphere. You will be more driven to push yourself and you'll burn more

calories, just don't overdo it.

TIP #18: Use a chart, such as the one below to assist you in your weight loss

endeavors. This chart shows you how many calories each of these common

exercises burn, based on 20 minutes.

Exercise Calories Burned 

Aerobics 200-250

Stationary Bicycling 250-300

Actual Bicycling 300-400

Running at 5-6 mph 300-350

Stairclimber 200-250

Swimming Laps 350

Brisk Walking 150-180

Weeding and Cultivating Your Garden 130-200

Sex (Yes, sex can be exercise too) 50-60

Basketball – shooting baskets to playing a

game

130-250

Golf – carrying clubs, no cart 166

Golf – carrying clubs, based on 2 hours of

play instead of 20 minutes

1000

Snorkeling 150-200

Water Skiing 180-200

Ice Skating – general 200-250

Cross Country Skiing, 2.5 mph, light effort 200-250

General Skiing 200-250

Scuba Diving 200-250

Whitewater rafting, kayaking or canoeing 150-200

Flag or Touch Football 250-300

Horseback Riding – Trotting 200-250

Martial Arts 300-350

Racquetball 200-250

Volleyball – 6 to 9 person team 90-120

Volleyball – Beach 25-300

Tennis – singles 250-300

Tai Chi 120-180