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How to Keep Exercise Fun

November 16, 2010 By Karen Hiser Leave a Comment

Is the thought of grueling exercise keeping you from being active or losing those couples of pounds you want? Often times many people want to exercise, have the best intention to start, but once they start to run, do sit ups or jumping jacks they realize this isn’t for them. Why? Probaly because so often people equate exercise to hard work. While it definatley is work, it can be enjoyable. Making exercise enjoyable will likely make it something you do more often.

When you think of exercise you think painful situps, uncomfortable push ups and lots of running. What about dancing? Dancing can be one of the most riggorus works outs you ever preform. The best part of this work out is that you will enjoy it. Many forms of dance take all forms of exercise to preform them.

Cardio, strength training and yoga are all included . The best part of of making dance your form of exercise is you can use a variety of music and dance to keep your exercise fun. Ballroom, salsa or even pole dancing can make your routine the best work out you have ever tried. If you really want to enjoy yourself, invite some friends out to enjoy exercising with you. Doing this makes it almost makes it feel as though your aren’t really exercising, but rather have a good time with friends or just taking a dance class.

Water aerobics is another form of exercise that can be fun.  While it is a very effective form of exercise it can be very enjoyable. For those  that enjoy the water, this is best place to exercise. While the water provides resistance to keep you burning calories, it also provides a different medium for your exercise. Many water areobics classes are done with music as well which makes this class feel more like fun than exercise.

The key to keeping exercise fun is loving what your doing. Enjoying what your doing will make sure that you continue to do it. It can be hard to stay motivated with something that you really don’t enjoy doing. The odds are you won’t continue to do it, even if you need to. Why set yourself up for failure and risk becoming even further from your goal. Exercising is as much as physical as it is mental . Being in the right frame of mind to exercise and make a commitment to it will ensure that you reach success.

Even just committing to dancing or water aerobics three times a week will make a noticable difference in yoru energy level and waist line. Incorporating healthy eating into your lifestyle will also make a signifcant difference in your day to day wellness.

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Exercise for Seniors

October 27, 2010 By Karen Hiser Leave a Comment

Don’t confusing “aging” with “getting old”  As we approach a time in our lives when we begin to age, it is imperative that we keep active. This can mean many different things. Exercise for older individuals may need to be tailored for their age, nevertheless it is still a good idea to keep active. Obviously over strenuous exercise is not going to be ideal. As we age, many issues with our health will occur leaving us feeling old. Daily exercise will keep you feeling vital and strong, all you need is to be pointed in the right direction. For instance, just because you turned sixty five doesn’t mean your too old to ride a bike or go for a walk. Sure, a triathlon may be out of the question, but don’t curl up in your rocking chair just yet, there are plenty other activities out there.

Let’s examine a few;

  • Walking. Walking is a perfect way to start exercising. It requires no special equipment, aside from a pair of comfortable walking shoes, and can be done anywhere. Many seniors will find that with their age they have lost endurance. Not to worry, start out slow. If going only a block is what you can the first weeks out walking, don’t get discouraged. Even as a senior you can build your endurance back up.
  • Senior sports or fitness classes. Keeps motivation alive while also providing a source of fun, stress relief, and a place to meet friends. You may think that this is not the place for you to start off, but in fact it is the perfect turning point. These sports and fitness classes have the instruction you will need in order to provide you the basics. it can be a difficult road to travel if you have never started it before. Let an expert guide. It will also help that there are plenty others around you doing the exact same thing.
  • Water aerobics and water sports. Working out in water is wonderful for seniors because water reduces stress and strain on the body’s joints. It can be difficult to maintain strength in your muscles . Strength straining in the water allows you to build up your muscle mass and maintain the tone of your muscles .
  • Yoga. Combines a series of poses with breathing. Moving through the poses works on strength, flexibility and balance. Yoga can be adapted to any level.  Flexibility Helps body stay limber and increases range of movement for ordinary physical activities such as looking behind you while driving, tying shoes, shampooing your hair, and playing with grandchildren.
  • Tai Chi and Qi Gong. Martial arts-inspired systems of movement that increase balance and strength. Classes for seniors are often available at your local YMCA or community center. This may be something that you can try to step outside of your comfort zone, but why not? I different form of exercise that will tone every muscle, improve your flexibility and balance all of which are key in your everyday living.

The key to excerise for seniors is to get moving and keep moving!

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Walking for Weight Loss

September 27, 2010 By Karen Hiser Leave a Comment

Bowflex, steppers, sit ups or jumping jacks? What is the best exercise to get you motivated and moving around?  Why not try walking for weight loss?

One Step at a Time

Starting any new exercise routine can be daunting. Everyday you say, ” I’ll start tomorrow”. Tomorrow never comes because inevitably you can’t figure out the best exercise regime to start with. Information can be a great thing, or it can overload you. With so many opinions on Cardio , Yoga, or Pilate’s for fitness who would know whether to walk or run? If you haven’t been a strong exerciser in the past, walking is just the way to start out. Controlling your pace and length you walk will tell your endurance. Once you can establish a walking routine, your endurance will increase. If you are returning to exercise you most likely will begin at a faster pace with longer walk time. If that’s the case, you can increase both  as you feel necessary.

Day By Day

Getting into a routine is probably the most difficult. Don’t set out to conquer the world. Try to take it day by day. This make the goal manageable for you and easier to obtain. Establish what your endurance is a set aside a time in your day that works best for you. Some may find walking first thing in the morning invigorating, while others may only have time in the evening. The time of  the day that you walk will NOT dictate your success. Once you can pin point a time of day, prepare yourself.  This should include comfortable walking shoes and  clothing. You don’t need designer clothes to make it work. Just make sure your clothes allow you the movement you need for a brisk walk.

Don’t Get Bored

Many people don’t keep a steady exercise routine do to simple boredom. Try mixing it up a little . Get your posture in line, with full swing arm motions in a “pumping” motion in order to incorporate all of your body in your walk. If you walking outdoors versus a treadmill, change your route. New scenery can keep your mind alert while walking.  Once you have picked up your pace and your endurance is increasing, give yourself some walking assignments. For the first assignment, carry a two pound weight while you walk, continuing the pumping motion with your arms. Two pounds may not seem like a lot , but after a mile you will beg to differ. Once that because a “do able” task, move the weight up to three pounds of even five. It’s your choice. If you have issues with your arms, your next assignment could be using leg weights instead.

Friend or No Friend

For some, the key to keeping a good walking for weight loss routine is the “buddy system”. A friend who you have partnered up with for walking may just be the extra motivation you need to keep going every day. It’s harder to say ” I just don’t want to” when someone else is counting on you. While others may be just as comfortable going it alone, the buddy system can make walking a fun, easy alternative for exercise that you can do with someone even on your street.

Benefits

Walking for weight loss lists a number of benefits to make this the activity for you. The number one factor, it’s FREE. There is no exclusive membership to walking. Just lace up and go. Can you walk on a treadmill , sure but why not experience the outdoors. It comes with beautiful sights and sounds. The smells of changing seasons can be brought to the gym. If your worried your not getting the same affects from a treadmill such as “incline”, the solution is simple. Change your location. No one says you can’t drive to a location for a walk. If you live in an area where you have access to certain roads or sections of town that are particularly hilly, park your car and have your dedicated time for walk. All you have done, is added a degree of difficulty to you walk by adding incline, and given yourself some new scenery in the process. A win for everyone involved. The best part about walking for weight loss is you can do it ANYWHERE. You can even start practising at work, but taking the stairs!

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Why Isn’t Your Body Toning?

September 15, 2010 By Karen Hiser Leave a Comment

There are several elements involved when toning the body and not all will apply to all people. Toning arms, losing fat, skin tightening, losing inches, muscle shaping, curvy legs and a rounder butt, slimming tummy and more can all be included in the body toning category.

A person who is underweight and wishing to gain muscle mass has the same body as a person that is 20, 30 or more pounds overweight and wishing to shed body fat. Both people can perform the same exercises even though there can be differences in natural coordination and abilities. The changes in their outcome will be determined by caloric intake and the quality of their foods. Additionally, the quantity of aerobic and cardio exercises would vary greatly between the two.

So what is toning? The word tone simply describes the state of your muscles. When at rest, your muscles are in a constant state of partial contraction in order to be ready for action. The ‘tone’ of your muscles is involuntary, so you can’t change it by lifting weights a certain way.

Over the years, people have taken the word ‘tone’ and redefined it to mean how lean we are–how defined our muscles appear. In fact, it’s even a gender specific word. Women go to the gym to ‘tone up’ while men go to the gym to lift weights and build muscle but, the truth is, they are the exact same things. Becoming lean and building muscle requires lifting weights, the difference is in how much you lift.

While you can lift weights to change your body, you’re limited as to what you can really change about your muscles. In a nutshell, this is what your muscles can do:

  1. Grow larger and/or stronger
  2. Shrink smaller and/or get weaker

You can’t make a muscle longer (without surgery) and you can’t etch it into a certain shape or look. If your goal is to see your muscles, your goal isn’t toning — it’s losing body fat. And, whether you’re a man or woman, wanting to bulk up or slim down, you’ll do the same kinds of exercises and training methods. The difference lies in the weights, reps and sets you’ll do, as well as how many calories you take in (more if you’re building muscle, less if you’re trying to lose fat).

  • You’ll build muscle, which helps with fat loss in the long-term. A pound of muscle can burn about 20-30 calories a day. A pound of fat burns about 5 calories a day. The more muscle you have, the more calories you burn all day.
  • You’ll strengthen muscles and connective tissues which helps you perform better (whether in daily activities or physical activities) and reduces risk of injury.
  • You’ll preserve muscle mass as you age. We naturally lose muscle over time, unless we lift weights.
  • You’ll build stronger bones.
  • You’ll improve your flexibility, stability and balance.
  • You’ll feel better about yourself.

After all you’ve read here, you may be wondering exactly what to do to get more definition or better body toning in your body. The answer is simple: Lose body fat. To lose body fat you need 3 key elements, regular cardio exercise, consistent strength training for all your muscle groups and a healthy, low-calorie weight loss diet.

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Weight Loss Exercise – How to Create A Home Gym

August 11, 2010 By Karen Hiser Leave a Comment

Weight Loss Exercise

If you decide that exercise out at home gym makes the most sense, the first consideration will be the location when it comes time to design your home gym. You may choose the basement. But if it is dark and damp, this is not an inspiring environment.

Another consideration is an extra bedroom or part of a family room or den. You want an inviting location that is well ventilated and provides sufficient light. For those that like to keep up with the latest news or the soaps, a room with a television would be appropriate. If your home gym design is inviting, you will be more likely to use it more often. If lack of space is a consideration, there is fitness exercise equipment like folding treadmill or compact home gyms that minimize required space.

Weight Loss Exercise

In determining what type of weight loss exercise equipment to purchase, you need to define your goals and consider the type of exercise machines that can help you reach those goals. Numerous homes are littered with unused exercise equipment that substitutes for clothes hangers. Too often people buy infomercial equipment that is that latest fad. They discover that the exercise bores them, and that the equipment is poorly built and does not deliver on the promises. We would recommend that if you have the space you get an elliptical machine.  They are not only fun but very efficient.  You will find yourself doing consist workout’s while watching your morning tv, or reading your favorite magazine.  I have often found myself going a full hour during one session and realize I have burned several hundred calories.  Mixing this and my Medifast Diet I have lost a lot of weight .

Healthy bodies can embrace an easy fitness routine from the comfort of their own homes and communities. Small home gyms could potentially just be an open space. Even using body weight as an exercise tool can be incredibly efficient. Weight loss exercises such as lunges, squats, or sit ups do not need much more than a clean floor or an exercise mat.

10 Tips for Weight Loss Exercise

Weight Loss Exercise Tip – Dietary control and exercise.

It’s true what they say – all you need to do is watch what you eat, and expend more energy than you consume. It’s really that simple. You can quit reading this list now, you now know everything you need to know and didn’t need to fork over $500 for the privilege of me telling you the secret of losing weight. You don’t need to read a 4,000 page book, you don’t have to buy a tape series, you don’t need to stay up late at night to watch infomercials to understand this basic premise. It’s 100% true.

Weight Loss Exercise Tip – Change your lifestyle.

If you’re calling this a “diet,” then you’re going to gain all the weight back (and more) within a few months of losing it. Diets do not work. Diets are temporary. When you change your dietary lifestyle, however, you’re changing your habits – and you’re putting yourself on track for long-term / continued success and weight maintenance. Don’t ever tell anybody you’re on a diet – ever. I’m speaking from experience, here – a reformed low-carber. Worked out well for a while, but ultimately failed because my entire lifestyle didn’t change (permanently).

Weight Loss Exercise Tip – Join an online support group.

It’s essential that you not feel alone, and reaching out to friends (new or old) is typically a smart move.  You have to know that others are out there for moral support – they know things that you couldn’t possibly know, and they’ve probably been “in your shoes” at some point in the past (or present). Share stories, laughter, tears, successes, and failures – share them. There are thousands of communities out there, so keep looking until you find the one that fits you.

Weight Loss Exercise Tip – Take before and after photos.

I know it sucks to see yourself OVERWEIGHT. However, there’s no easier way to illustrate your progress. The “after” photos are far more fun to capture and share, admittedly. Find yourself on Flickr! It’s good to see yourself how others see you. Do you like how you look? In many ways, Flickr helped me lose weight.

Weight Loss Exercise Tip – Hire a substitute teacher.

Don’t reach for the brands you know and love immediately – or without thinking first. Eggs are “good” for you, but consider using egg substitutes instead (in fact, many restaurants will let you order lower calorie foods). There are countless “lower” alternatives for you to try. If something different doesn’t taste good, by all means – find a better substitute, or eat less of the original. In some cases, the substitute may be worse for you than the regular version of the product. The good news is, healthier choices are silently replacing their “normal” counterparts – and they taste just as nice.

Weight Loss Exercise Tip – Start reading labels.

If you don’t know what you’re putting in your mouth, you’re flying blind. Don’t assume, either – triple-check the ingredients list and serving sizes. You must rely on yourself for this; nobody else is going to be able to lose the weight or do the math for you. It’s not that complicated a task, but it will require effort. If nothing else, just pay attention to the calorie count.

Weight Loss Exercise Tip – What’s so funny about bovines?

If you like cheese, you must buy the Laughing Cow brand, and keep several of the suckers in stock at all times. The individually-wrapped wedges make for excellent snacks, and are wonderful when melted over just about anything edible. I’d be careful about straight-up American cheese, though – it’s oil, but not necessarily as good for you as (say) a slice of cheddar would be. I have yet to find something as calorie-light and filling as Laughing Cow.

Weight Loss Exercise Tip – Tell your family.

You’re not going to lose the weight alone, even if you ARE alone in losing the weight. If you’ve got a family at home, talk to them about it – initially, not incessantly. Let them know what you’re going to do, and that you want (and need) their support. If you don’t let them know, you’re running the risk of them inadvertently sabotaging your efforts. You want them to help you get to your goal(s). You want them to share in your happiness when you’ve made it past a certain mark. Who knows? Maybe some of your new habits will rub off on them and they’ll become healthier people, too?

Weight Loss Exercise Tip – Go public .

You don’t want to admit that you have screwed up, but admitting the problem in public was the first step on the path to eventual success. I was now accountable for my actions, and all my friends knew what I was doing. There was no turning back, otherwise I’d be risk damaging my integrity. I didn’t want to disappoint the people who read me on a regular (or semi-regular) basis. Plus, it’s an easy way to find out which of your friends have gone through the process before – and glean tips from their own experiences. Then, other friends might become inspired to do the same thing you’re doing once they see that you’ve taken the first step.

Weight Loss Exercise Tip – Identify your exercise.

No exercise was created equal. You might like running, so run. You might like jogging, so jog. You might like stationary bikes, so bike stationarily. Find the one that works best for you – that isn’t too much of a chore for you to do regularly throughout the week. Don’t pick a routine that you don’t like – or you won’t want to do it, and you certainly won’t stick with it for long. I also wouldn’t recommend buying into that whole “no pain, no gain” mantra. I’ve lost weight without hurting myself, and you probably can, too.

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3 Secrets to Getting More Exercise

June 7, 2010 By Karen Hiser Leave a Comment

Exercising regularly is something every person hears if they want to lose weight and have great health, but we all know how unlikely we are to do it. Most people are known to say, yes I am going to exercise and get fit, but in the end it lasts for a short period of time and nothing changes. We all live busy lives now a days so it can be hard fitting in exercise amongst everything else, but this doesn’t have to be the case anymore.

Fitting in exercise is now just as easy as finding a routine that works for you. You need to make exercise work within your life, even if that means coming up with a brand new strategy for your own life. There are three great ways you can incorporate exercising into your life easily that we’d love to share with you. It is easy and it is something everyone can do if they truly want to.

1. Multitask

Sometimes, a walk or a run is a great time to be alone with your thoughts. But when you’re really busy, it’s nice to be able to get two things done at once. So use your exercise time to get other things done as well. Listen to podcasts or audiobooks while you work out, for instance. Or exercise with friends and family to combine your fitness and socializing time.

2. Work out at home
Getting to the gym is 90% of the battle. So why fight it? Organize the perfect setup at home to make sure you exercise regularly. It’s easy to buy a treadmill or other piece of exercise equipment online — you don’t even have to go to a store. And, back to secret #1, you can multitask even better at home than outdoors. For instance, catch up on the news or your favourite TV shows while you work out.

3. Make exercise your transportation
We aren’t all lucky enough to live walking distance to work, but that doesn’t mean you can’t fit in exercise as part of your commute. Take transit or the train? Build in a 15-minute walk on either end and you’ve gotten your daily 30 minutes of exercise. Need to pick up lunch? Walk to the nearest deli instead of hopping in the car. Going to the bank to deposit a check? Try riding your bike instead of driving. Tip: visit a site like mapmyrun.com to calculate distances. You might be surprised at how close you are to your common destinations.

Looking for more ways to improve your health. Get involved with the Medifast Diet Program. Check out our Medifast Coupon Code that we are currently offering to help you save money on your diet program.

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Guide to Finding the Perfect Gym

April 13, 2010 By Karen Hiser Leave a Comment

Going to the gym should be something you enjoy, not something you dread. You join a gym to improve your health, and if you don’t enjoy it you’re more likely to stop going. To avoid getting stuck in an expensive contract, do research to make sure you select the best gym for you.

There are many things you will want to look into when it comes to selecting your gym. Lets get into some of the best ways to find that perfect gym.

Close Proximity

First, narrow down your search by selecting gyms that are close to your home, work or both. If it’s too far away from either, it’s too easy to make excuses not to go.

Look for one that is located between home and work; this makes it easy to schedule gym time either before or after work. Driving past your gym every day is a great incentive plan.

Trial Periods

A quality gym will offer a trial period so you have a chance to try their facility out. Most gyms will offer a free one day pass, and some will give you a week’s trial. Look for the gyms that offer a free week; this gives you the opportunity to see if the schedule and other features fit your needs. You want a gym that is interested in your needs, not just your pocketbook.

Friendly Staff

A gym can be a very intimidating place – there are a lot of large pieces of equipment that many of us don’t know how to use. The gym’s employees should be knowledgeable and friendly, putting you at ease and helping you get the most out of what they offer.

Quality Equipment

Check to see what equipment is offered; are there enough machines to sustain the busy times? Make sure all of the equipment is in working order, and find out how quickly machines are repaired if they do break down.

Environment

Take the time to see what type of people attend the gym; will you be comfortable working out with them? Think about what you will be comfortable with. If you are female and don’t want to be working out in front of a group of men then try finding a women’s only gym. Your personal comfort level is important; you won’t enjoy going to the gym if you aren’t comfortable with the environment.

Hours of Operation

Remember that you are paying for a membership. The gym has to have hours that are convenient to your schedule. If they are only open during times you can’t get there then what’s the point in joining? Find a gym that has hours that work for you. Many are now open 24 hours a day.

Cancellation Fees

You should never be penalized for having to cancel your gym subscription. With the many ups and downs throughout life the last thing you want to have to worry about is a hefty gym cancellation fee. Make sure that you take the time to read the fine print of your contract.

Conclusion

Selecting a gym doesn’t have to be difficult. With the huge selection of gyms available today, you have a good chance at finding a gym that meets your needs. Just take the time to look around and weigh your options before settling on one gym. Joining a gym is a great way to improve your health and lose weight. If you are determined and want to improve your health then make sure that you include exercising and a healthy diet together.

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The Secret to Successful Weight Loss

April 12, 2010 By Karen Hiser Leave a Comment

People the world over are trying their best to lose weight, but most are failing drastically. Losing weight doesn’t have to be a difficult concept anymore. There are an abundance of options available that are designed to help you lose weight; the trick is sifting through all the false and misleading information. The best way to lose weight is a combination of exercise and a healthy diet.

Exercise

Exercising helps you improve your overall health; you’ll feel better, have more energy, sleep better and be more focused. You don’t have to spend hours every day at the gym; you could easily walk for 30 minutes a day and instead of taking the elevator at work take the stairs. Exercising does not mean straining yourself and pushing yourself to do extensive work outs. Even simple exercising works, especially if you haven’t done it in the past.

There are many different options available when it comes to exercising. Some things you could consider doing include:

  • Walking
  • Running
  • Swimming
  • Roller blading
  • Bicycling

All of these things are very simple to do. If you need something more structured, consider joining your local gym. Joining a gym will give you a support system, which many of us need to keep us on track. It also gives you more incentive to stick with your routine, since you’ll be paying for the membership.

Healthy Diet

Most people don’t realize how simple eating a simple diet is. All you have to do is stop eating the bad stuff; substitute fast foods, deep fried foods, chips and other junk foods with fruits, vegetables and lean meats. When you take the time to actually improve what you eat, you’ll feel a difference quickly. Making these small changes will automatically reduce the number of calories you’re eating.

If you walk into a super market you will quickly notice that all the fresh foods are on the outer portions of the store while the processed foods are in the inner aisles. Fresh produce, fresh meats, fresh diary and fresh grains are all great for you, if prepared in the right portion sizes. These are all on the outer areas of your super market, normally. Stick to these areas and you will already be ahead of the game.

If you are worried that you can’t make changes to your diet on your own, there’s help out there. There are many meal replacement diets available that are designed to help you understand what is good and what is bad. The meals are already set up to give you what you need. The Medifast meal plan is one such meal replacement diet. It helps you learn how to structure a proper meal plan, helps you lose weight and it will even teach you how to eat your way to a healthy life.

The major benefit of the Medifast meal plans is that they even offer discounts with their Medifast coupon offers. They update monthly and you are guaranteed to save money on your meal plans each and every month if you take the time to get one of the many Medifast coupon discounts.

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Top 10 Body Toning Exercises

April 1, 2010 By Karen Hiser Leave a Comment

Your body is designed for movement. An inactive lifestyle causes your muscles to become lax, and you lose mobility. Experts estimate that keeping fit can extend your life by about two years, so staying active and keeping your muscles toned is important. Here are the top 10 muscle toning exercises.

Remember to stretch before and after any workout.  This helps prevent strain and injury to the muscles and joints. Hold each stretch for 15 to 20 seconds.

Side Bends.

Stand with your feet shoulder-width apart and your knees slightly bent. Place your hands on your hips and keep your back straight and your shoulders down. Facing forward, bend your torso to the right, just far enough to feel the stretch in your left side. Begin with a set of 15 bends on each side and work on building up to 25.

Stomach Crunches.

Lie on your back with your knees bent; your feet should be flat on the floor about hip width apart. Supporting your head in your hands, curl your upper body forward off the ground. Be sure you aren’t pulling on your head to avoid neck strain or injury. At the same time, breathe out and pull in with your stomach muscles. Slowly lower your back to the floor, breathing in. Perform a set of 10 and build up to 20 reps.

Reverse Crunches.

Lie on your back with your arms at your sides. With your knees slightly bent, raise your legs up so that they’re at a 90 degree angle to your body. Cross your ankles. Exhale, pull your stomach muscles in and roll your hips up towards your ribs; don’t bounce, make it a small controlled movement. Hold, while you inhale; exhale as you slowly roll your hips back down. Begin with a set of 10, and build up to 20 reps.

Abs Leg Extension.

Begin on your hands and knees, with your knees directly under your hips; rest on your forearms with your elbows directly under your shoulders. Stretch one leg out behind you, and a little above your hips; it should be a straight line from your foot to your chest. Slowly return to your starting position. Repeat 15 times on each leg, building up to 25 on each leg.

Forward Lunges.

Standing with your legs together, step forward with one leg.Bend your front leg at a 90 degree angle, making sure your knee is directly over your toes. Bend the knee on your back leg until it’s barely off the floor. Keep your back straight and your hips forward. Repeat between 10 and 15 times on each leg.

Chair Assisted Leg Raise.

Stand next to the back of a chair, resting your hand on it for balance. Turn your legs slightly so that your knees face outward; slowly lift the leg on the far side of the chair straight up, aiming for waist level. Slowly lower your leg back to the floor. Repeat 15-20 times; switch and do the same on the other leg.

Inner Thigh Squeeze.

Lie on your back, with your legs raised at a 90 degree angle; they should be directly above your hips. Bend your knees slightly. Push your lower back into the floor, and rest your arms out at your sides for balance. Open your legs as far as you can, then squeeze them together again. Repeat this 15-25 times.

Tricep Press.

Sit on a chair or a stool with your feet flat on the floor. Using a small barbell, either a 3 lb. or a 5 lb. extend your arm straight over your head, keeping your arm close to your ear. Bend your arm behind your back, keeping your elbow next to your ear; extend your arm back up to the ceiling. Do 2 or 3 sets of 10 reps for each arm.

Seated Weight Raise.

Still seated in the chair with your feet hip width apart and flat on the floor, lean forward keeping your back flat. Rest one arm across your knees for support. With the other arm, begin by holding the weight, arm extended to the floor. Lift the weight up by bending your elbow, like you’re starting a pull mower. Keep your arm close to your side. Slowly lower the weight back towards the floor, straightening out your arm. Do 2-3 sets of 10 reps for each arm.

Shoulder Lift.

Stand with your feet hip width apart and your toes pointing forward. With a weight in each hand, stand so that your arms are relaxed in front of you, palms facing. Slowly raise your arms straight up out to the side; hold for 5 seconds, then lower. Perform 3 sets of 10 reps each.

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Weight Loss Exercise Programs

March 22, 2010 By Karen Hiser Leave a Comment

When designing their weight loss exercise programs, people want to know the best exercise for weight loss. Surprisingly, the exercise that burns the most calories is not always the best exercise for weight loss. Sure, it’s important to burn calories, and we’ll tell you which exercises burn the most calories in just a moment. But it’s also important to burn fat. The best weight loss exercises are slow, aerobic, long duration exercises.

They also involve most of the major muscle groups. These are the exercises that will burn fat. They include exercises like walking, jogging, running, cycling, swimming, and elliptical trainer workouts.

These exercises burn more fat than exercises that involve short spurts of activity followed by periods of rest, such as volleyball, tennis, racquetball, basketball, Frisbee, and golf. Those exercises will burn calories and can be included in weight loss exercise programs. They just don’t burn fat like the other exercises we listed do.

The key to burning fat is to exercise for a longer period of time. For the first 20 – 30 minutes of a work out, your body burns carbohydrates. Now, those are calories, so that will help you lose weight. But after 20 – 30 minutes, your body starts to burn fat. That will help you lose pounds and inches quickly.

In addition to the slow, aerobic, long duration types of exercise, strength training or weight lifting should be added to weight loss exercise programs. This will build muscle, and muscle burns more calories than fat.

Muscle will burn more calories all the time, even when you are sleeping, not just while you are exercising. It is also a good idea to choose several activities to vary your routine. After a while, your body becomes accustomed to a specific type of exercise, and as your muscles adapt, your body will use fewer calories. Good weight loss exercise programs include variety. That helps prevent boredom, as well.

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