Today we will touch the subject of the best exercises for weight loss or as some call them: exercises to lose weight.
Disinformation vs real basics:
People often have misconceptions of how the human body and of assumptions based on feedback from friends and acquaintances, which incidentally are also poorly informed, in areas such as weight loss diets and exercise to lose weight.
When a person wants to lose weight should basically eliminate your body fat, not muscle mass. Some exhaustive exercise routines can take the person to loss of muscle mass, matter is nothing positive. To remove fat from your body must follow a simple rule: burn more calories than you consume in your food.
All your activities daily calories consumed, including sitting on the couch watching TV, of course calories burned are not significant when we undemanding activities in the physical realm, but are still consuming calories. Your body needs these calories to transform them into ATP, the "form" in which the body stores energy for immediate use.
Measuring the amount of calories you eat each day can be somewhat tedious, even complicated. So many people fail in the execution of diets to lose weight. What is important is that no matter how good your diet if you do not exercise weight loss may be so slow that the failure to observe immediate results will discourage him and bring him to abandon the exercise and diet . Which will produce a rebound effect that may do even more fat.
Recording progress and increased motivation
A key factor in the success of an exercise routine to lose weight is to FOCUS ON THE PROGRESS, NOT PERFECTION. If you want to do your exercise routine will fail perfect from the start! If you focus your mind a little progress every day, in order to appreciate small changes in your body visible or measurable in some way (dimensions, weight, fat percentage) is only a matter of time and consistency that will take you to achieve your goals . This record will be self sustained by increased motivation as you will see tangible results.
A healthy practice while maintaining an exercise regimen is to do a full body measurements once a week. This measurement should be performed preferably on an empty stomach and after urinating, to avoid changing the values due to fluid retention, digestion of food and so on. I recommend weighing yourself for example every Sunday morning and record your weight. If you have an electronic scale that will enable BFL or measure their body fat percentage take note of that indicator as well. Also take the measurements of your waist, thighs, abdomen, back and any other area that seems problematic.
This is recommended only once a week because there may be variations incomprehensible overnight, only succeed in desmotivarlo variations rather than motivate. There are days where you can lose an inch and days when you will not lose any. The important thing is to progress weekly while your body adjusts.
A kilogram of body fat takes 3 times more volume than a pound of muscle. Therefore if you want to lose weight do not necessarily want to lose muscle mass, what you really want to get rid of the fat that mars your figure and clogs your arteries, liver, etc..
Exercises to lose weight:
Turning now to the issue of exercising to lose weight we must emphasize that the exercises you consume more calories per time period are not aerobic and anaerobic. An example would be the bicycle aerobics, anaerobic and weights. Therefore to achieve success in losing weight or lose weight you should focus primarily on aerobic, anaerobic, but not abandon, later we will explain why. One of the most common errors and obese women in the gym is not lifting weights or machines when they want to lose weight as nonsense saying: do not want to get muscular, this will harden the fat, and other crazy things like that that are completely removed from reality.
Assuming that most readers of this article have some extra weight we must also assume that their level of muscle mass is not optimal. This is where comes in bodybuilding. Although you do not want to be a wall of muscle, or compete in bodybuilding, there are basics of the game applicable to the life of any mortal. Have you noticed as bodybuilders having up to 20 kilos overweight and fat covering your muscles are able to burn all that fat in a month or two?, The rationale for such change are not steroids, is the restriction of caloric intake combined with a massive burning of calories even when not in the gym. This massive burning calories because of the size of the muscles of the athlete. It does not take a genius in nutritional biochemistry or to sense that a quadriceps 3 times their volume must consume more calories just keep playing the role of standing or walking in the room to the bathroom. The more muscle you have your body burn more calories doing anything, exercise or rest. That is why we should not focus solely on aerobic exercise but also in the anaerobic. They are anaerobic (weights) that help him build muscle. That's the trump card of many.
It is advisable to start with 80% of aerobic and anaerobic 20%, and gradually increase while decreasing the anaerobic aerobics. For example, if you have an hour a day for exercise spend 50 minutes doing cardio and 10 minutes doing weights. Weekly rates vary so little drastic to achieve a balance of 50% and 50%
According to my experience the following cardiovascular or aerobic exercises are those that burn more calories in order of effectiveness:
· Climber (the queen of burning calories, avoid if you suffer from morbid obesity or knees)
· Treadmill Elliptical (the use of arms simulating skiing complements the burning of calories in the legs)
· Stationary bike (more effective than the treadmill because you can keep exercising longer without getting winded and fall because sitting)
· Treadmill or treadmill (very effective compared to the above)
It is important to note that you should start with exercises that your body can perform. The status of your current physical condition is what determines if you can start with the treadmill or bike.
Increase the exercise times as follows:
Week 1: 20 minutes 5 minutes aerobic and anaerobic
Week 2: 30 minutes 10 minutes aerobic and anaerobic
Week 3: 45 minutes 15 minutes aerobic and anaerobic.
Week 4: Reducing the time of aerobics while increasing their intensity, also increased the anaerobic time while increasing their intensity.
The purpose of this rate of initiation is to allow your cardiovascular system to adapt to change. Remember that if you're going to do 20 minutes of cycling to do the 20 minutes maximum rate that allows your cardiovascular system support the full 20 minutes without stopping. You should feel you are making an effort but not of an effort as possible, otherwise it will not last the 20 minutes required. If you feel very exhausted and calculations indicate that it will not support that rate up to 20 minutes should slow down.
Within 3 weeks his ability and pace your body can handle will progressively increase as well as burning calories and long-awaited results you expect.
If you want to see optimal results should exercise at least 4 days a week and up to 6 days a week. You must keep at least one day off every kind of exercise for your body to recover.
Forget the isolation exercises:
I would not finish the article without touching another important point, forget about doing crunches to lower abdomen. Or do some exercise with a specific muscle group to lower the specific area. That is a myth and DOES NOT WORK! Lose weight involves burning fat, and these exercises are not big fat burners. For example the abs are one of the smaller muscles of the human body as far as volume is concerned, you can do 500 crunches a day and reduce your waist at all, even you can see your waist measurements increased due to the strengthening of the wall abdominal or increased muscle bulk below the adipose tissue (fat).
Anaerobic exercises for every muscle group only result in increased muscle mass, strength, endurance and muscle tone in that area. Unless your muscles are the size of a professional bodybuilder lifting weights you will not burn a lot of calories high enough to see tangible results in the short run and maintain their motivation. As explained above, increased muscle mass throughout your body, not just in problem areas, will help you burn calories 24 hours a day, but this should be taken as a supplement to the burning of calories provided by the cardio (aerobic ) and NOT as key item of our caloric burn plan.
The key to having a six pack worthy of a magazine cover is THE CARDIOVASCULAR AND DIET. In fact I know many fitness athletes with a six impressive and rarely exercised. Instead they spend their 45 minutes a day on the climber to burn any excess fat.
Highlights:
Not weighed or measured more than once a week. Measure your progress weekly throughout your workout.
Focus on progress not perfection.
Combine your workout with a good diet to lose weight. Good means zero fat, zero sugar, low salt, with limited carbohydrate / high protein controlled.
The fat hardens, your routine based on established facts and not fairy tales.
Increase your muscle mass as you lose fat and burn more calories with less exercise.
Women will not muscular unless you lift weights in the wild for years, hormonal composition does not permit. Lose you fear the weights.
Invest your time for exercise in 80% and 20% aerobic and anaerobic go resized as it progresses, reaching a balance of 50% and 50%
Select a rate or level for anaerobic exercises that help you reach the stipulated time without stopping.
Forget the isolation exercises as a cornerstone of your routine to lose weight.
Drink at least 4 liters of water a day. Frequent urination will help excrete fats.
Disinformation vs real basics:
People often have misconceptions of how the human body and of assumptions based on feedback from friends and acquaintances, which incidentally are also poorly informed, in areas such as weight loss diets and exercise to lose weight.
When a person wants to lose weight should basically eliminate your body fat, not muscle mass. Some exhaustive exercise routines can take the person to loss of muscle mass, matter is nothing positive. To remove fat from your body must follow a simple rule: burn more calories than you consume in your food.
All your activities daily calories consumed, including sitting on the couch watching TV, of course calories burned are not significant when we undemanding activities in the physical realm, but are still consuming calories. Your body needs these calories to transform them into ATP, the "form" in which the body stores energy for immediate use.
Measuring the amount of calories you eat each day can be somewhat tedious, even complicated. So many people fail in the execution of diets to lose weight. What is important is that no matter how good your diet if you do not exercise weight loss may be so slow that the failure to observe immediate results will discourage him and bring him to abandon the exercise and diet . Which will produce a rebound effect that may do even more fat.
Recording progress and increased motivation
A key factor in the success of an exercise routine to lose weight is to FOCUS ON THE PROGRESS, NOT PERFECTION. If you want to do your exercise routine will fail perfect from the start! If you focus your mind a little progress every day, in order to appreciate small changes in your body visible or measurable in some way (dimensions, weight, fat percentage) is only a matter of time and consistency that will take you to achieve your goals . This record will be self sustained by increased motivation as you will see tangible results.
A healthy practice while maintaining an exercise regimen is to do a full body measurements once a week. This measurement should be performed preferably on an empty stomach and after urinating, to avoid changing the values due to fluid retention, digestion of food and so on. I recommend weighing yourself for example every Sunday morning and record your weight. If you have an electronic scale that will enable BFL or measure their body fat percentage take note of that indicator as well. Also take the measurements of your waist, thighs, abdomen, back and any other area that seems problematic.
This is recommended only once a week because there may be variations incomprehensible overnight, only succeed in desmotivarlo variations rather than motivate. There are days where you can lose an inch and days when you will not lose any. The important thing is to progress weekly while your body adjusts.
A kilogram of body fat takes 3 times more volume than a pound of muscle. Therefore if you want to lose weight do not necessarily want to lose muscle mass, what you really want to get rid of the fat that mars your figure and clogs your arteries, liver, etc..
Exercises to lose weight:
Turning now to the issue of exercising to lose weight we must emphasize that the exercises you consume more calories per time period are not aerobic and anaerobic. An example would be the bicycle aerobics, anaerobic and weights. Therefore to achieve success in losing weight or lose weight you should focus primarily on aerobic, anaerobic, but not abandon, later we will explain why. One of the most common errors and obese women in the gym is not lifting weights or machines when they want to lose weight as nonsense saying: do not want to get muscular, this will harden the fat, and other crazy things like that that are completely removed from reality.
Assuming that most readers of this article have some extra weight we must also assume that their level of muscle mass is not optimal. This is where comes in bodybuilding. Although you do not want to be a wall of muscle, or compete in bodybuilding, there are basics of the game applicable to the life of any mortal. Have you noticed as bodybuilders having up to 20 kilos overweight and fat covering your muscles are able to burn all that fat in a month or two?, The rationale for such change are not steroids, is the restriction of caloric intake combined with a massive burning of calories even when not in the gym. This massive burning calories because of the size of the muscles of the athlete. It does not take a genius in nutritional biochemistry or to sense that a quadriceps 3 times their volume must consume more calories just keep playing the role of standing or walking in the room to the bathroom. The more muscle you have your body burn more calories doing anything, exercise or rest. That is why we should not focus solely on aerobic exercise but also in the anaerobic. They are anaerobic (weights) that help him build muscle. That's the trump card of many.
It is advisable to start with 80% of aerobic and anaerobic 20%, and gradually increase while decreasing the anaerobic aerobics. For example, if you have an hour a day for exercise spend 50 minutes doing cardio and 10 minutes doing weights. Weekly rates vary so little drastic to achieve a balance of 50% and 50%
According to my experience the following cardiovascular or aerobic exercises are those that burn more calories in order of effectiveness:
· Climber (the queen of burning calories, avoid if you suffer from morbid obesity or knees)
· Treadmill Elliptical (the use of arms simulating skiing complements the burning of calories in the legs)
· Stationary bike (more effective than the treadmill because you can keep exercising longer without getting winded and fall because sitting)
· Treadmill or treadmill (very effective compared to the above)
It is important to note that you should start with exercises that your body can perform. The status of your current physical condition is what determines if you can start with the treadmill or bike.
Increase the exercise times as follows:
Week 1: 20 minutes 5 minutes aerobic and anaerobic
Week 2: 30 minutes 10 minutes aerobic and anaerobic
Week 3: 45 minutes 15 minutes aerobic and anaerobic.
Week 4: Reducing the time of aerobics while increasing their intensity, also increased the anaerobic time while increasing their intensity.
The purpose of this rate of initiation is to allow your cardiovascular system to adapt to change. Remember that if you're going to do 20 minutes of cycling to do the 20 minutes maximum rate that allows your cardiovascular system support the full 20 minutes without stopping. You should feel you are making an effort but not of an effort as possible, otherwise it will not last the 20 minutes required. If you feel very exhausted and calculations indicate that it will not support that rate up to 20 minutes should slow down.
Within 3 weeks his ability and pace your body can handle will progressively increase as well as burning calories and long-awaited results you expect.
If you want to see optimal results should exercise at least 4 days a week and up to 6 days a week. You must keep at least one day off every kind of exercise for your body to recover.
Forget the isolation exercises:
I would not finish the article without touching another important point, forget about doing crunches to lower abdomen. Or do some exercise with a specific muscle group to lower the specific area. That is a myth and DOES NOT WORK! Lose weight involves burning fat, and these exercises are not big fat burners. For example the abs are one of the smaller muscles of the human body as far as volume is concerned, you can do 500 crunches a day and reduce your waist at all, even you can see your waist measurements increased due to the strengthening of the wall abdominal or increased muscle bulk below the adipose tissue (fat).
Anaerobic exercises for every muscle group only result in increased muscle mass, strength, endurance and muscle tone in that area. Unless your muscles are the size of a professional bodybuilder lifting weights you will not burn a lot of calories high enough to see tangible results in the short run and maintain their motivation. As explained above, increased muscle mass throughout your body, not just in problem areas, will help you burn calories 24 hours a day, but this should be taken as a supplement to the burning of calories provided by the cardio (aerobic ) and NOT as key item of our caloric burn plan.
The key to having a six pack worthy of a magazine cover is THE CARDIOVASCULAR AND DIET. In fact I know many fitness athletes with a six impressive and rarely exercised. Instead they spend their 45 minutes a day on the climber to burn any excess fat.
Highlights:
Not weighed or measured more than once a week. Measure your progress weekly throughout your workout.
Focus on progress not perfection.
Combine your workout with a good diet to lose weight. Good means zero fat, zero sugar, low salt, with limited carbohydrate / high protein controlled.
The fat hardens, your routine based on established facts and not fairy tales.
Increase your muscle mass as you lose fat and burn more calories with less exercise.
Women will not muscular unless you lift weights in the wild for years, hormonal composition does not permit. Lose you fear the weights.
Invest your time for exercise in 80% and 20% aerobic and anaerobic go resized as it progresses, reaching a balance of 50% and 50%
Select a rate or level for anaerobic exercises that help you reach the stipulated time without stopping.
Forget the isolation exercises as a cornerstone of your routine to lose weight.
Drink at least 4 liters of water a day. Frequent urination will help excrete fats.
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