Regular exercise combined with a sensible diet is the best way to reduce body fat and improve your overall health. If you are planning to start a fitness program, it is important to have good information about weight loss and workouts. Consult a fitness professional or look for advice online to learn how you can use exercise to maximum effect and achieve your weight loss goals.
Over the last few years, obesity has become a major global epidemic, causing numerous health problems which cost governments billions of dollars annually in treatment. The diet industry has simultaneously expanded with many different programs and books available, all claiming to know the secret of permanent weight loss.
Some diets require you to count calories, points or servings, and others to greatly reduce the intake of certain food groups or buy ready made products such as meal replacement drinks. Regardless of the approach you take, the only way to permanently reduce your waistline is to ensure that the amount of energy expended through exercise is greater than that consumed through food.
Simple as this formula may sound, it can be difficult to practice, particularly if your lifestyle is sedentary. It may be necessary to implement major changes to your eating habits and daily routine to increase your activity levels and improve your nutrition. Try to eat small, regular healthy meals with foods rich in vitamins, minerals and protein such as lean meat, fruit, vegetables and whole grains. Reduce your intake of sugar, saturated fat and alcohol, and swap greasy takeaways for healthy home cooked dinners.
Exercise is the best way to improve your health, both physically and mentally. Not only can it help reduce weight, it also improves your appearance by giving you good muscle tone and definition. It can increase bone density, reducing the risks of osteoporosis, along with other health conditions such as high blood pressure, diabetes and cardio vascular disease. Depression, stress and anxiety can also be managed through exercise which produces natural endorphins, the chemicals which trigger feelings of well being and happiness in the brain.
When starting an exercise program, aim initially to do at least 3 sessions a week of 30 minutes each, increasing to 45-60 minutes 4-5 times a week as your fitness improves. Variety is important, so incorporate activities with both a cardio vascular and strength training element. Power walking, cycling, jogging and aerobics are all great for burning fat and improving your cardio vascular capacity, while simple exercises such as press ups, sit ups, squats and lunges help strengthen and tone the muscles.
If you want professional advice, consult a fitness trainer at your local gym or look on the internet for help in designing your own program. If you prefer to exercise at home, fitness DVDs are a great way to get a fun and interesting workout. Try to incorporate extra activity into your daily routine, such as taking the stairs at work.
Take your weight and measurements before commencing your program, but don’t weigh yourself too often as you can lose motivation. At least 2 weeks between weigh ins is best and remember that exercise doesn’t always result in an immediate loss. Concentrate on your health rather than the numbers on the scale. Above all, stay positive and focused and you will achieve great results.
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