The Best Exercise Plan to Lose Weight - PowerPoint PPT Presentation

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The Best Exercise Plan to Lose Weight

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Home exercise program is designed for the beginner, using simple exercises that can be done around the home, with either no equipment required or minimal equipment that is found around most homes. – PowerPoint PPT presentation

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Title: The Best Exercise Plan to Lose Weight


1
  • Weight Loss Exercise

2
  • The Best Exercise Plan to Lose Weight

3
  • Lift Weight, Lose Weight
  • No, you won't bulk up. Since women have lower
    levels of testosterone, you won't develop
    softball-size biceps after hitting the weights
    three times a week, explains Olson.
    What will happen You'll lose fat while
    preserving muscle mass. See, if you maintain your
    muscle mass (harder than you'd think, since woman
    often lose muscle with age and if they rely
    solely on a calorie-restricted diet) you'll
    maintain a higher resting metabolic rate, which
    means your body will be more efficient at burning
    calories, explains Olson. One study from the
    University of Arizona found that lifting weights
    even twice a week heavier weights are better can
    prevent weight gain over six years in
    postmenopausal women.

4
  • Don't Skip Cardio
  • There's no getting around it To lose weight,
    you should include aerobic exercise in your
    workouts, says the Journal of Applied Physiology.
    But don't worry if you're not a long-distance
    runner. High-intensity interval training i.e.,
    sprinting at, say, 90 percent of your maximum
    effort for shorter periods of time can allow you
    to burn extra calories in shorter periods of
    time, says a Journal of Obesity review. And these
    high-intensity weight loss exercise sessions
    might be especially good for people with busier
    schedules, who struggle to make time for longer
    sweat sessions. Want to give it a shot? Try
    alternating ten 60-second bursts at 90 percent of
    your maximum of effort with 60 seconds of
    recovery for 20 minutes.

5
  • Stop Focusing on Your Abs So Much
  • Repeat after us "Spot training doesn't work."
    You can do crunches all day long, but the main
    benefit of exercising your ab muscles is that it,
    well, increases the efficiency of your ab
    muscles, says Olson. Don't get us wrong, core
    strengthening is a good thing. But if you want to
    maximize the number of calories you burn, you
    should to work all the muscles in your body not
    just the ones around your stomach. Plus, no one
    will see your strong core if there's a layer of
    fat over it.

6
  • Don't Forget About Yoga and Pilates
  • The calorie-burning benefits of a yoga or
    Pilates session might not always be equal to
    those of, say, a Cross Fit workout, but that
    doesn't mean you should skip them entirely. "Both
    are great for strength, balance, and core
    development," says Olson. Plus, "they help with
    recovery and increase flexibility, which helps
    you to be better at lifting weights and doing
    other cardio activities, like jogging, spinning,
    or swimming." Just be sure you're lifting weights
    and doing aerobic exercise. This is the best
    weight loss exercise.

7
  • Consistency Is Key
  • No matter what you do, the most important
    thing is to stick with it. In fact, a majority of
    subjects in the National Weight Control Registry
    a database of thousands of people who've been
    able to successfully maintain their weight over
    the years perform about an hour of exercise each
    day, which suggests that high levels of physical
    activity is one major key to keeping the pounds
    off, says a review in the American Journal of
    Clinical Nutrition. "Regularity is important,"
    says Olson. "Do about an hour of exercise five to
    seven times per week." Think Cardio five days a
    week and weights twice a week, with yoga and
    Pilates sprinkled in.

8
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