Best Way to Maximize Weight Loss through Exercise?

There is no doubt that obesity has become the ultimate disease of the modern world. Several research studies have came to the conclusion that regular exercise is the only way to increase the body's energy consumption and improve performance at the same time — that is to say, diet may be the most important means to lose weight quickly, but it will not increase your fitness levels.

Not only that, but it is even possible for exercise to lead to weight loss without dieting, although the results will come about more slowly in this case. Weight is most safely lost and kept off by following a good nutritious diet and exercising — not either/or, but both at once.

If someone tries to lose weight just by dieting, he or she will lose muscle tissue rather than fat. Such people's basic metabolism will slow and you will need to restrict your diet continuously to keep getting results. But, if you exercise regularly you will consume more energy and burn more calories at rest than a person on a strict diet. Being overweight in one of the major causes of hypertension (high blood pressure) and certain types of cancer. The health benefits of exercise are accessible to everyone, regardless of sex, age, race or physical ability.

Some devastating statistics

The American Heart Association attributes about 250,000 deaths per year in the US to a lack of regular physical activity, or in other words a sedenary lifestyle.

• 13.5 million people have coronary heart disease
• 1.5 million people suffer from a heart attack annually 
• 8 million people have non-insulin-dependent diabetes
• 95,000 people are newly diagnosed with colon cancer each year
• 250,000 people suffer from a hip fractures each year
• 50 million people have high blood pressure.
• Over 60 million people are overweight

Beginning a safe weight loss program

Before starting a weight loss program you should make sure that the program you have chosen is safe and suitable for you. It is advisable to talk to a health professional who will help design an appropriate weight loss program. You should expect some initial pain when you start to exercise and it is important to remain cautious and aware of any pain or discomfort while doing exercises.

A proper wear
Before you set out, be sure to select comfortable footwear and comfortable, protective clothing.
Dress in loose-fitting clothing and in layers because there might be a need to adjust to the temperature. All rubberized materials should be avoided, as they don't allow perspiration to evaporate.
 
Warm up
Before any exercise you should first spend about five minutes walking slowly to warm up the muscles. Warming up your muscles reduces risk of injury.

Stretch
After they’ve been warmed up, the muscles should also be streched. 

Facts about diets and exercises

When we diet we are losing  both fat and muscle. This could be a problem because the decrease in muscle mass causes our metabolism to slow down  and it may lead to weight coming back faster and faster the more you diet. There is only one thing that could break this cycle - the exercise. In order to lose weight, you must create a caloric deficit, which means that you must expend more calories that you are consuming. This is done through exercise and proper nutrition, not fad diets. Through exercise we are able to burn calories and add muscle. For every pound of muscle we obtain, an extra 350 calories per week is burned.  Most of the people don’t know that even after we finish the excersises, our body continues to burn calories at a modestly increased rate for a few hours. For every extra 3,500 calories you spend, you'll drop one pound. Therefore, it is easy to figure out why are those low-calories-intake diets so ineffective and even dangerous.

Aerobic exercises

A simple aerobic exercises, such as walking and jogging are excellent ways to bum calories. An aerobic exercise should always begin with a warm-up period of 3-5 minutes gradually reaching your target heart rate.

The most common and most effective aerobic exercises are:

• Walking
• Aerobic dance
• Swimming
• Bicycling
• Cross-country skiing
• Running
• Jogging
• Aquatic exercise
• Dancing
• Stair climbing
• Elliptical training
• Rowing

Aerobic exercises, also called cardiovascular fitness, refers to the ability of heart, blood vessels and lungs to supply fuel during sustained physical activity. It is proven that the body of a person who exercises regularly:

Takes in more oxygen
People breathe faster and more deeply while exercising to maximize the amount of oxygen in the blood stream.

Pumps blood faster and more forcefully
To produce energy and deliver oxygen more effectively to the rest of your body, the heart of a person that exercise beats faster. The force of each heart beat increases to maximize the blood flow to the muscles and back to the lungs.

Increases the diameter and number of small blood vessels
To get more oxygen to the muscles, small blood vessels dilate and carry away the waste products, such as carbon dioxide and lactic acid. Not only that, but there are even some long-run effects because more capillaries will actually develop in the muscle to provide for more efficient oxygen delivery and waste removal.

Avoids overheating
The body normally warms up when you move the muscles repeatedly. In order to compensate for the rise in temperature, the body releases heat into the air trough breathing. 

Releases endorphins
Regular aerobic exercise releases endorphins, body's natural painkillers.

Benefits of regular exercise

Prevents certain diseases and conditions

• Reduces the risk of coronary artery disease.
• Reduces the risk of developing hypertension
• Improves blood fats
• Reduces the risk of stroke
• Reduces the risk of developing some cancers, including breast, colon, prostate and endometrial cancer.
• Reduces the risk of developing type 2 diabetes
• Ward off viral illnesses

Manages diseases and conditions

• Lowers the blood sugar levels if you have diabetes.
• Manages the weight
• Strengthens the heart muscle.=
• Improves blood flow to all parts of the body.
• Relieves chronic muscle pain and fibromyalgia.
• Boosts the mood.
• Builds strong bones.

Helps feel better and enjoy life more

• Increases stamina and reduces fatigue
• Relieves stress significantly
• Improves the sexual performance.

Helps people stay active and independent as they get older

• Maintains mobility
• Extends lifespan

Calories burned in 1 hour of exercise

The most fundamental aspect of any fat loss program is to burn more calories than you eat. Each liter of oxygen that you consume generates approximately five calories of energy. For example, if someone exercise for 30 minutes and consume 30 liters of oxygen, he or she will have burned 150 calories.

 

Benefits of simple walking

Walking is a gentle, low-impact exercise that can put a person into a higher level of fitness and health.

It's one of your body's most natural forms of exercise. It's safe, simple and doesn't require a lot of practice.

Simple walking reduces risk of a heart attack because it keeps heart healthy by lowering low-density lipoprotein (LDL) cholesterol and raising high-density lipoprotein (HDL) cholesterol. A regular walking program also reduces your risk of developing high blood pressure, a factor that contributes to heart disease development. It is proven that regular 30 minutes walks significantly reduce risk of developing type 2 diabetes. Walking burns calories, which can help managing weight. It also manages stress and boosts your spirits. Regular walking can reduce feelings of depression and anxiety.

Staying motivated

Staying motivated could be the biggest problem in all this and that’s why there are some tips you should follow in order to stay motivated for a long time.

• Set realistic goals
• Consider your personality when choosing between individual or group sport
• Start slowly
• Keep changing the patterns of exercising
• Have fun
• Make exercise a part of your daily routine
• Seek support from professionals or friends
• Track your progress
• Reward yourself
• Be flexible