Exercises
to Lose Weight Quickly
We all want to lose weight
quickly, and we get discouraged when the pounds don’t fall off
like we hoped they would. But there are some exercises that are
going to produce better results than others, and you can use these
exercises to lose weight quickly.
One thing to realize before you begin a workout plan to lose
weight is that fat weighs less than muscle. As you begin to
convert the fat that is stored in your body to lean muscle, you
may well see your waist size go down, while your weight goes up
slightly at least or does not fall. Don’t be discouraged. Lean
muscle is what you want, and you will see the weight fall off as
you tone the muscle within a couple weeks of beginning your
efforts.
As I began to address my workout woes, I realized that I was
carrying unwanted weight in a couple key places; namely my
backside and waist. I wanted to focus on toning up those areas, so
I addressed them specifically.
I understood the importance of a combination of cardio workouts
and weight training or muscle strengthening, so I had to decide
what was the best cardio workout for me. I decided to use the
elliptical machine at my gym. It has different settings so I can
work my hips, thighs and calves at varying levels throughout the
same workout by changing the ramp setting on the machine. I
don’t even have to get off or slow down, because the machine
does it all for me.
Another key to making my cardio workout effective was to be sure
that the rest of my body was in the right positions to gain
maximum benefit. That means that in order for my core to benefit
from the cardio workout, I had to hold my shoulders back and my
abs up while I worked out. I could slouch and let those muscles
relax, but I would miss the great benefit of the workout. My legs
would look great, but my belly would not change! That was not
acceptable.
I began by setting my elliptical at 30 minutes with a varying
program of difficulty. I would use a pre-programmed setting to
gradually build me up to a maximum workout, which then let down to
allow my body to cool off before getting off the machine.
As the workout became more bearable, and dare I say, easier, I
began to increase the intensity or the incline, or the time. Any
of these three changes created variety in my routine, which was
key to keeping me going back to the gym. If you struggle to keep
going because of boredom, try a personal music player or a book or
magazine that will keep your mind busy while your body works.
If you are going to invest your time in a cardio workout, make the
effort to include a weight training or muscle strengthening
session. It will add 20-30 minutes to your workout time, but the
results will be worth it. If I do a hard cardio workout, my legs
usually feel like rubber, so I focus my weight time on core
training or arms.
Core weight training or muscle strengthening focuses on your abs,
obliques (the muscles on the sides of your ribcage), and back
muscles. If I am not using prescribed weight machines for each of
these muscle groups, I may use a medicine ball or a body ball.
Your gym will have descriptions of the methods for using any of
their equipment, so don’t be afraid to ask. You can hurt
yourself if you don’t know what you’re doing. If you choose to
purchase your own equipment for use at home, always read the
instructions. If you purchase a medicine ball or a body ball, most
manufacturers include instructions for different exercises you can
do.
If I am working my arms, I usually stick to the weight machines
designed to help me develop those muscles. Another way to improve
the strength of your arms and shoulders is with free weights. If
you have never used free weights before, be sure to ask someone
the proper form for using them.
You can cause serious injury by
using them improperly, or by using too much weight. The people at
your gym are paid to help you. Ask them!
If you choose to purchase weights and use them at home, please be
sure to work out when someone is home to help you in case of
emergency. Make sure they are close enough to hear you call, or
better yet, in the room and can see if you have an emergency that
requires someone to help you.
Getting yourself healthy is the best reason to lose weight. It
will improve the way you look at yourself, the way others look at
you (whether we like to admit it or not), and the way you feel and
function. Eating right, burning excess calories, and getting the
proper cardiovascular exercise are all important parts of a
successful weight loss plan. You can use exercises to lose weight
quickly if you combine the right methods with a diet.
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presented only for informational purposes and does not replace medical advice from a practicing
physician.
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