Just about everyone is familiar with the mantra of "diet and exercise" in conjunction with weight loss. Though there are some very good medical and dietary aids out there that can help you lose weight faster, they just aren’t as effective without that magical combination of diet and exercise. Many don’t realize that some forms of exercise help more than others.
To maximize your weight loss, you should use a combination of aids (also under a doctor’s direction, never alone), change of diet, and a regular regimen of exercise that incorporates aerobics and resistance exercises (strength building exercises, like weight training). Studies have indicated that the right balance of both aerobics and moderate weight training exercise can increase weight loss by over 50%. If you want to lose weight more quickly and in a healthy way, then there just isn’t any better way. Aerobics
Aerobic exercise is critical, not just to weight loss but to overall health and well being. Aerobics are activities that cause more rapid breathing and an increase in heart rate for an extended period of time. These activities help strengthen your heart, improve circulation and increase your stamina so that you feel better and can do more.
When many people think of aerobic exercise they think of aerobic exercise videos or classes at a gym. Certainly, those are aerobic, but again aerobic exercise is anything that increases breathing and heart rate. Activities such as walking, jogging, running, swimming, biking, even vigorous dancing accomplish this, as well.
It is best to balance between high impact aerobics, like running and those intense gym classes, and low impact aerobics like swimming or taking a long walk. For people just starting out it is a great goal to commit yourself to engaging in aerobic activities at least 3 times a week for at least 20-30 minutes each time. As you begin to feel more fit and energetic you can begin to increase the frequency and time spent. Always remember to do warm-up and cool-down activities to reduce your chances of injury.
Strength training is an excellent means of accelerating healthy weight loss. Resistance exercises build muscle mass, boosting your metabolism and helping you burn off more of that fat. As you begin to build muscles you may notice that your weight doesn’t seem to change or may even go up. This doesn’t mean you aren’t succeeding in your goal, though. Muscle weighs more than fat so you are replacing fat weight with healthier, but heavier, muscle mass.
Strength training is accomplished by means of resistance against the normal movement of muscles in the body. This can be accomplished in a number of ways, the most common being the use of free weights (like dumbbells) or the use of weight machines. The key to building muscle mass and burning fat is not necessarily in the amount of weight you use. The real key is in repetition.
Doing more repetitions at a lower weight will not only help you to burn more fat, but it will give you a leaner, toner look instead of making you bulk up. Doing weight resistance exercise not only helps you to burn fat more quickly, but by boosting your metabolism it help you to keep the fat off. Combined with aerobic exercise to boost your stamina and you have the perfect combination to shed those fatty pounds and keep them off for good.