A minimum of I hour session of exercise per week is what you need for long term weight loss and weight loss maintenance. Remember recent research has shown that three 10 minute sessions in a day are as good as one 30 minute session. No more ' No time to exercise' excuses. Make sure to choose a form of exercise you enjoy. Makes it easy to stick with it. Go walking with a friend; try your local gym classes. You will begin to enjoy positive benefits of exercise once you have given a chance to and will become addicted.
2. Plan your work
How often, how long and how hard you exercise, and what kinds of exercises you do should be determined by what you are trying to accomplish. Your goals, your present fitness level, age, health, skills, interest and convenience are among the factors you should consider. For. Each workout should begin with a warm up and end with a cool down. As a general rule, space your workouts throughout the week and avoid consecutive days of hard exercise.
3. Weight loss and weight training:
The more muscle tissue you have, the more calories you will burn. This is why world class weight lifters must eat thousands of calories a day to maintain their weight. Muscle is active tissue and "burns" a significant number of calories each day for its own maintenance. When aerobic activity burns calories, muscles give your metabolism a significant boost even, while you boost.
4. Keep your health fitness rather than becoming slim
Change your mindset to think in terms of fitness for weight loss. Many people have changed their priority from weight loss to fitness and have succeeded at long term weight loss goals.
5. Balanced Diet
Let the largest part of your calorie come from grain-based foods the next from vegetables and fruits; then from fish, poultry, meats, and dairy products. The less fat and oil you eat, the better. Again biggest part of the calories you take in each day should come from grains, and the smallest amount should come from fats, and oils. The best way to get the nutrients you need is through a healthy diet.
6. Weight loss and diet control
Gradually bring diet changes in your life style. Sudden changes in eating habits in a lose weight program usually backfires. Try and reduce your intake in phases. Start with 5-10% reduction in your first week. Try and bring diet changes gradually in your life style. Reduce further if you feel necessary. You will feel astonishingly light, usually after a couple of week
7. Rest your body
Give your body enough rest, especially between the days of muscle toning weight work outs. And have proper sleep hours.
8. Warm up
Do not forget to warm up and to cool off before and after work outs. Warm up increases your heart rate gradually instead of a sudden burst/change. And increases your body temp, prepares your muscles for the intense work out that follows. Cooling off works, in reverse. It brings down heart rate gradually allowing blood pumping to slow down to normal phase gradually. Warming up and cooling off, prevents shocks to your body muscles and joints thus minimizing injuries.
9. Eating less fat will lose your weight
Eating less fat and with excessive amounts of fat-free products will not help. That's because fat-free foods have calories too.
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