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Exercise and Weight Loss

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If you really want to lose weight, you must include exercise in your weight loss plan. Dieting along is not enough. Exercise can help you lose weight and keep it off. Exercise also has other positive benefits to your health. When you exercise, you burn fat. You can actually get your body to burn fat 24 hours a day with the right exercise program.

Exercise can help to make you feel better about yourself. It is an essential part of restoring, maintaining and even increasing strength. This can lead people to have a more positive self-image. Cardiovascular exercise like riding on an exercise bike, walking or stair climbing will increase your circulation and endurance. If you make cardiovascular exercise part of your life, you will improve the health of your heart.

Cardiovascular exercises do burn calories, but they do not build significant muscles. It can help you to maintain your weight and to prevent weight gain. However, if you use cardiovascular exercise alone, it will not be the most effective method of weight loss. A few people may be able to eat as they always have and lose a few pounds if they add exercise. However, in most cases this will be people who already have healthy eating habits and do not need to lose much weight. In order to have an effective weight loss plan, you must also change your dietary habits and use resistance training exercises.

Resistance training will tone and shape your muscles. Examples of resistance training include using weights, machines and doing body-weight exercises such as pushups. These exercises will increase your metabolic weight, allowing you to burn more calories when you are at rest.

If you goal of exercise if to lose body fat, your weight loss plan needs to include several characteristics. Your exercise plan should involve the large muscle groups. This includes the muscles in your arms and legs. You should exercise at least 3 times a week. If you exercise three times a week, should burn at least 300 calories a session. When exercising, you should include enough aerobic activity to increase your heart rate.

Following are some examples of how many calories you can burn during some common activities. These guidelines are based on someone weighting 154 pounds and exercising for 30 minutes.

Running at 5mph-294
Bicycling at 12mph-354
Walking at 3mph-126

How much a person needs to exercise varies from person to person. However, in order to lose weight and keep the weight off, a person needs to make permanent changes to their eating habits and to their life-style. You need to make healthy choices in your diet and remain active.

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