Lose Weight Fast With Exercise

  The reason we exercise is not just to burn those 100-plus calories for every mile we walk. Exercise

While there are many things you can do to slim down, losing weight fast with exercise, like any change to your body, can be dangerous. If you have health as your goal (not just weight loss alone) you will be able to see the folly of all those fad diets that may seem to work quickly, but injure your heart or other organs. Here’s the fastest and surest way to shed those pounds the healthy way for sure.

The reason we exercise is not just to burn those 100-plus calories for every mile we walk. Exercise does much more--it helps to increase our metabolic rate so we burn calories faster, Also, studies show that for a few hours following exercise, we continue to burn calories at a faster rate.
Exercise helps to prevent the body from moving towards the starvation or hibernation response. Many persons who go on a low-calorie diet cause their metabolism to be lowered and their body starts to conserve energy. Exercise will resist the body’s attempt to move into this condition.

Aim to do aerobic exercise at least three times a week, for around 45 minutes to an hour. Do not work so hard that you cannot hold a conversation while you exercise. You should be panting, but not completely out of breath. To burn primarily fat, you want to keep your heart rate moderately high. High intensity exercise, like weight lifting or sprints, burns primarily carbohydrates in the blood stream. After high intensity exercise, you are far more likely to feel exhausted and hungry. High intensity aerobic is good for your cardio-vascular system, with tremendous health benefits to your heart, and should replace fat loss as your goal when you have achieved your target weight.

Strength training is absolutely essential to weight loss, and should be included from the start in your exercise program. Building more muscle will increase your metabolism -- each pound of muscle that you gain will burn about 35-50 extra calories per day. That may not sound like a lot, but it definitely adds up over time. Studies have shown consistent weight training to raise the body’s metabolism by 15%. This means an average woman might burn 200-300 more calories at rest every day!

With regard to weights, men and women differ on their goals with weight training. Women, don’t worry, NO amount of weight training will make you as bulky as a man; women just don’t have enough testosterone to build large muscles. The female bodybuilders you see are either taking steroids or training 2-3 hours every day. Male and female beginners should start with 3 sets of 8-12 repetitions, and should use the heaviest weight you can while still maintaining good form, even to the last repetition of the last set. Get a weight training book or find a reputable website that will show you different exercises and the correct form. When lifting properly, you will stretch the muscle during the exercise, but you should still stretch properly to prevent injury!

Don’t expect so see miracles! Losing weight the right way takes a long time. You may not even see results in the first few weeks, but be patient. Do not set quotas for weight loss, let your body do its thing. Only if after a month or two you do not see any results should you re-examine your routine. If you’re trying to look good for your vacation at the beach in two weeks, you’re too late, but start the routine anyway and lose weight fast with exercise.


About the author:
Alberta McKain is nutritionist woman who used to be fat. After testing tens of so-called "wonder diets" she decided to create a Weight Loss Programs Review Website, containing a top of the 3 best programs with a brief description about their features and benefits.

Visiting the website will help you make a wise decision. http://www.LoseWeightFast.999answers.com



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