Wednesday, September 12, 2012

Fitness and Exercise for Weight Loss

In order to get optimum results from your diet efforts, you must exercise on a regular basis. That being said, it's prudent to get your doctor's approval prior to starting any exercise program. There are two types of exercise, aerobic (often referred to as "cardio" or cardiovascular) and weight lifting. The best time for you to do either an aerobic or a weight lifting exercise is first thing in the morning before your first meal. When you get up in the morning your sugar levels aren't elevated from a prior meal so instead of your body burning off your meal as a source of energy, it will burn fat. If you can't get your cardio or weightlifting exercises done in the morning, then exercising sometime later in the day is certainly much better than not doing it at all. Incidentally, taking a protein supplement (ideally with Branch Chain Amino Acids) prior to and immediately following your workouts is ideal for healthy muscle repair. Then eat. One of my favorite benefits of exercising is that you can eat satisfying portions of healthy meals and it's good for your figure.

If you haven't been doing some form of cardiovascular exercise up until now, then it may seem difficult at first. For your first week, I'm more interested in you getting into a comfortable routine than breaking a sweat. So make sure your first week of exercise is easy. Maybe start out with a 15 minute walk. Just get into a routine. If you're on a stationary bike, use very little resistance. If you're on a treadmill, walk briskly instead of jogging. While you're on a stationary bike or treadmill, use the time to read a book, watch the news (or a movie), or listen to music. I find an efficient use of this time is to listen to educational seminars while jogging. This way I simultaneously "strength train" my mind. It's surprising how quickly the time passes.

After your first week, start increasing the duration and intensity of your cardio workout session. For instance, if you're on a stationary bike, then increase the resistance to where it's challenging but not impossible to last for 30 minutes. Likewise, if you're walking briskly, start to jog. You want to break a sweat. If you miss a day for whatever reason, don't be hard on yourself. Just pick up where you left off the next day.

Weight lifting is a good way to stimulate your muscles to firm up. Is it necessary, no! Will it make you look and feel better? Absolutely! By lifting weights, or using exercise bands, you are breaking down muscle tissue. As your muscles heal, they get stronger. Keep this in mind; stronger means firmer and firmer is much better than flabby. Plus, the firmer your muscles, the greater your RMR (resting metabolic rate) and the more fat you burn as you sleep. Imagine that!
For almost two decades, Stephan Karian, founder of Great American Products has been a health and nutrition expert dedicated to helping people achieve optimum vitality through nutrition and healthy lifestyle. He has appeared on hundreds of television and radio stations throughout North America. For a FREE download of his groundbreaking 240 page health book, ANTI-AGING AND YOU, go to
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