Best Exercise Program To Lose Weight

What is the best exercised program to lose weight? There are a number of factors that you need to consider to make sure you maximize the burning of fat, and don't over train and give up.

Aerobic exercise burns a higher percentage of fat.

There are two types of exercise. Aerobic exercise and anaerobic exercise. Aerobic exercise is typically low intensity training, so your heart rate is pushed to between 60 and 70% of your maximum heart rate threshold (your maximum heart rate threshold is approximately 220 minus your age). When you train in this heart rate range, studies have shown that you burn the highest percentage of fat.

For example, it is estimated the exercise of walking burns approximately 55-60% fat, depending on your intensity. The reason that you burn a higher percentage of fat, is that your body combines oxygen with your fat stores to fuel your muscles. As long as you stay in the low threshold range, you will continue to burn fat. However, long aerobic sessions can actually start to burn muscle as well, which is the opposite of what we need.

Anaerobic exercise burns more fat in total

Anaerobic exercise on the other hand, is high intensity training. Your body burns fuel quicker than the oxygen and fat can supply it, so glycogen (commonly known as carbohydrates) which is stored in the muscles and liver, is called on. Therefore the percentage of fat burned decreases, compared to aerobic exercise, but the total amount of fat burned increases, because so much more fuel is required to provide energy for the high intensity burst. So you are actually burning more fat with high intensity exercise. That is what matters. More fat burned means more calories burned (a calorie is a unit measure of energy). The more calories you burn, the faster you lose weight, given that your calorie intake is lower than the calories burned.

The problem with anaerobic exercise

The problem with high intensity exercise is that lactic acid builds up quickly, due to the lack of oxygen getting to the muscles. Lactic acid causes that burning sensation in your muscles, and forces you to slow down and recover.

The best exercise program to lose weight

So the best exercise program for weight loss is a combination of high intensity training, combined with recovery periods to let your body recover. This form of training is known as interval training. Many sports use this form of training to build up, and maintain fitness in athletes, but it has also been proven conclusively by scientists to maximize fat burning, and weight loss. The beauty of interval training is that you don't need to spend so much time exercising. It is actually detrimental to your weight loss do so.

I have reviewed two of the best exercise programs that claim to accelerate weight loss by adopting the exact approach I have just outlined above, interval training. These programs both recommend three sessions a week, for no more than 50 minutes each session.

If you are interested in accelerating your weight loss by training for shorter periods of time, and only 3 times a week, for maximum weight loss, check out my review of the best exercise program for weight loss. Also, check out the free weight loss exercise programs and exercise bike interval workouts. Good luck in with your weight loss goals.

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Top 10 Home Exercise Routines

Want to get in shape without joining a gym and without the expense of purchasing exercise equipment for your home? No problem. Here are 10 home exercise routines that require no equipment.

1. Jumping Jacks - Yes, good old fashioned jumping jacks-the same exercise we did as kids. They are an excellent warm-up exercise to start your routine with and provide good cardio benefits if done at a high intensity.

2. Walking - If the weather is nice, this is a great outdoor activity. Find a nice place to walk and take advantage of the fresh air, sunshine and scenery. This keeps it much more interesting and fun than walking on a treadmill in your basement.

If the weather outside is not fit for walking, you can stay indoors and do stair climbs instead. This exercise is more of a challenge and can really get your heart pumping if you keep the pace high and rest periods short. Try going up the stairs at a brisk pace and walk back down at your normal speed. Do several sets and you will feel the burn in your legs.

3. Running in place - If you can't go outside and have no steps at home try running in place. This can be done while watching TV or listening to your MP3 player or radio. Try to maintain a brisk pace for maximum benefits.

4. Step exercises - These can provide good cardio benefits as well as toning your legs. Just stand in front of the bottom step on a set of stairs or any other solid surface that is the same height. Step up with one foot and then the other, then step back down with one foot and then the other. Increase the pace for a higher intensity workout.

5. Pushups - Pushups are great for developing arm, shoulder and chest muscles. If you find them to be too difficult at first, try doing them on your knees instead of with your legs straight out. When you feel that they have become too easy, try them with your legs straight for a more challenging workout.

To really take pushups to the next level, perform them with your legs straight out and your feet elevated on a chair. This method really works the shoulders and chest muscles.

6. Leg Raises - These are good for toning the abdominal muscles. Simply lie flat on your back and raise your legs about 12 inches off the ground and hold them for 10-15 seconds. If you can't hold them for this long, try doing them with your legs bent.

7. Crunches - These are another good exercise for toning the midsection. To perform crunches correctly, lie on your back with your knees bent at a 45 degree angle and your feet flat on the floor. Cross your arms across your chest and curl your upper body up while tucking your chin into your chest. Lift up about 18 inches and press your lower back into the floor. When you feel your abdominal muscles contracting you know you are doing them correctly.

8. Squats - This is a great exercise for your legs and glutes. To do them properly, stand with your feet shoulder width apart and squat down until your thighs are parallel to the ground then slowly stand up again. Be sure to keep your back straight and your head up through the entire movement.

9. Leg/Arm Raises -This exercise strengthens your core muscles and tones your shoulders and glutes. Start on your hands and knees. Raise your left arm straight out in front of you and your right leg out straight behind you at the same time and hold for 2-3 seconds. Repeat with the opposite arm and leg. Alternate from side to side.

10. Dancing - Dancing can be a great aerobic exercise if done at high intensity. The really great thing about dancing is that you can have a good workout and have a lot of fun at the same time.

These home exercise routines will keep you in great shape without the expense of purchasing a gym membership, expensive exercise equipment or weights. Just be sure to stick to your program and have fun getting in shape!

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Advanced Workout and Nutrition Program

The following article is meant for advanced body builders who have been regularly working out for the past one year. The plans and advices put forward in this article are just suggestions. Feel free to make changes and substitute new exercises. An organized set of advanced workout program along with advanced nutritional supplements, pretty much guarantees your success.

Advanced workout program

Before starting with your advance workout program, please bear in mind the following points.

• Always warm up before you start training
• Do the work outs slowly and work your way up.
• Set your goals taking into consideration your abilities.
• Increase the intensity, duration and reps whenever possible.
• Start slow, don't overload yourself with weights.
• Divide your workout program and schedule.
• Include proper rest period for your muscles.

The advance workout program that follows is just a sample work selected randomly from a list of thousands. Workouts vary from person to person and from trainer to trainer.

Monday -chest

1. For the following exercises, do three sets of 10 to 12 reps. try to finish your workout routine within 60 to 70 min.
2. Exercises include -Dumbbell flys, dumbbell press, incline press, incline flys, hip push-ups.
3. Do 20 min of cardio, which can include jogging, treadmill or cycling.

Tuesday -lats

1. Finish your workout in 80 to 90 min and include 20 min of cardio.
2. Exercises include-Weight pull ups, dumbbell rows, narrow grip pull ups, bend over rows, alternating grip pull ups.

Wednesday - legs

1. Finish your workout in 70 to 80 min and include 20 min of cardio.
2. Exercises include-Lunges, stiff leg dead lifts, hanging leg curls, weight calf raises, skateboard squats.

Thursday - shoulders

1. Complete your workout within 80 to 90 min, include 20 min of cardio.
2. Exercises include-front raise, side race, alternating dumbbell press, shrugs, rotation both inner and outer.

Friday - arms

1. Complete your workout program in 80 to 90 min, include 20 min of cardio.
2. Exercises include- Hammer curls, reverse curls, dumbbell curls, chair dips, dumbbell press, preacher curls, and skull crushers.

Saturday and Sunday

1. Give your body the much-needed rest.
2. You can however do 20 min of cardio on these days.

For an advanced body builder, half of the work is done in the gym and the rest is through nutrition. During advance workout session you stretch and break your muscle fibers causing damage. For these muscle fibers to recover and grow bigger, diet rich in proteins is a must. Your diet should include 1 gram or more proteins per pound, and not more than 15 cal per pound per day. Here are some pointers that will help you with your diet.

• Eat lots of fresh vegetables, whole grains, legumes, nuts, beans, and meat.
• Avoid sugar, alcohol, fatty food, fast food, salty food, and starchy food.
• Drink plenty of water.
• Divide your meals and space them 4 hourly.
• Supplement your diet with protein powder.
• Remember to load your bloodstream with proteins, pre-and post-workout.
• Protein preferred for Pre-and post-workout is whey.
• Protein (casein) should be taken before sleep and after getting up in the morning.

The two keywords for success are hard work and proper diet. Once you start feeling comfortable with your workout program and your nutrition schedule, don't break the rhythm. Workout routinely and success will be yours.

Until the next article "Be Your Best"

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Best Fitness-Weight Loss Program

Weight Loss is the process of reducing body weight. This is basically a simple concept; you need to burn more calories than you consume and since the formula is so simple, it should be easy - right?

The short answer is that for many people this is a chronic endeavor and the road to weight loss is often full of hills and curves. It is something that many people struggle with every day. This is a task that requires a conscious, intentional effort and never "fun and easy" as claimed.

Weight loss is one of those topics that have been written and talked about time and time again. In order of risk and difficulty just short of quitting smoking, weight loss is probably the most significant factor determining the quality of your life and health.
It is often treated as a "quick fix" or short-term goal. Successful long term goals are incredibly difficult for most people to achieve when they feel like they are depriving themselves. The only way to accomplish it is to be educated and find the perfect program that does not revolve around fads.

Experts agree that the winning formula is the adoption of diet and exercise habits that you can maintain for the long term. This can only be achieved by controlling your calorie intake and increasing the number of calories you burn through physical activity. It must be understood however, that effective weight loss is a gradual process in learning how-one reduces weight and keeps it off.

To take slow but consistent steps is better than a rapid weight loss as it is very unhealthy and dieters that are serious about slimming down should always opt for a healthy weight reduction instead. The first step needed is to adapt to new eating and exercise habits and to not rely on diet drugs. Such a method of is typically the best and safest way to go. Healthy eating and a fitness program for weight loss are all about motivation, balance, and flexibility. It shouldn't be about suffering or deprivation.

Successful weight loss is not just a matter of losing kilos. Healthy weight loss is really an attempt to reduce excess body fat. Weight loss is easy to achieve, but fat loss is more difficult. To determine whether weight loss is due to fat, various methods of measuring body fat percentage have been developed.

Selecting a program for the proper combinations of foods and exercise requires planning and a firm understanding of the principles on which the weight loss is based; Low-glycemic weight loss occurs over time but it is longer lasting. However, it seems that slow and gradual weight loss is not as appealing as the quick loss promoted in many of the fad diets, but it is more effective.

There are many fitness weightloss programs that are specially designed to suit different requirements. You must start your Program with Believing You Can Do It. Fitness weightloss programs follow the principle that exercise is the first key to effective weight loss. You must, however, be willing to incorporate a meal plan to help you lose not just access kilos but most importantly fat.

A scale doesn't always tell you everything you need to know. Fitness weightloss programs and exercise systems have the additional bonus that can help you get fit and stay fit. In conclusion, Reality is that reducing weight in a healthy way and learning how to keep it off for years is not easy. Setting a weight reduction goal means nothing if you can't keep yourself motivated to reach it. The only way to achieve it is to be educated your self and finds the perfect fitness weightloss program that does not revolve around any fads.

Steve Stamos has been working in the health field, for almost 20 years. He is an Internet author and writes informative material on health. He personally knows the degree of difficulty in adopting habits that can be maintained for the long term. He has looked and tried several weight loss programs but it is just one, to his opinion, that has passed the effectiveness test. Find out more information at his website. [http://weightloss-info4u.blogspot.com]

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3 Of the Best Workout Programs Today

For years men have been trying to find the best way to possibly workout and it seems like most men have no idea what will really work for them.
There really are no two men that are identical and so people should stop copying workouts that are tailored for different men with different body types. In order to truly have a better understanding of how to workout, you must first assess what kind of body you want to have.

 Though there are literally hundreds of different workouts to choose from, you will be able to have a better idea as to what you have to do by trying these simple workouts.

All of these workouts will have one thing in common, progression. If you are able to feel stronger and more refreshed after your workout, you will then realize that the workout is effective.

The Basic 5x5 Starting Strength Workout

As one of the most basic yet effective workouts, the 5x5 starting strength workout has been used for many years and was one of the favorites of various famous bodybuilders. The main purpose of the 5x5 workout is to get you stronger in the shortest amount of time possible. The program is focused on compound exercises like squats, bench presses, bent over rows and deadlifts. You will be lifting heavier weights after every program and the workouts are focused on having you lift the heaviest possible weight that you can lift for 5 sets of 5 reps. This will give you enough stress to build muscle but at the same time not burn yourself out. These workouts are only performed three times a week and should never be done on consecutive days. The program is set up so that you will be able to recover properly after every workout. If you are new to working out or would like to simply get stronger, the 5x5 strength workout is a great option.

p90x

As one of the most popular workout programs today, p90x is focused on confusing your muscles and with high intensity. This is a great way for you to lose fat and at the same time gain a good amount of muscle. The program is focused on getting your heart pounding and making you do exercises that you normally will not do at a high intensity. This is not the most popular workout today by accident as the program is proven to give results.

Basic bodyweight workout

A basic program that focuses on push-ups, pull-ups and body squats can go a long way. You will be able to gain a good amount of relative strength. Relative strength is how strong you are compared to your weight so if you are able to do a good amount of pull-ups, then you have a lot of relative strength. These workouts can be done almost every night but be careful to not overwork yourself.

Take your time choosing which program is best for you and make sure you fully understand what each program can do for you body.

With just a little patience and motivation you will definitely find the best workout for you.

Kimberly Hayles is a certified nutrition consultant who likes to write about health, weight loss and fitness. If you visit the website healthnow.us (bajar-de-peso.com version espanol) you will be able to learn about diet solution program burn fat and the diet solution program review.

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