Weight Loss - exercise

Importance of exercise to weight loss

A healthy exercise program is essential to any weight loss program as the basis for any weight loss is to create a calories deficient state within the body. The calories deficient state can be achieved in three ways, either by reducing the amount of calories consumed (i.e. through the consumption of foods and drinks), or through the expenditure of excess calories, or the combination of the two. Loosing weight through calories consumed alone is not recommended as it will trigger the fight or flight mechanism within the body, encouraging a reduction in the metabolic rate as well as an increase in the Cortisol Hormone which is the hormone responsible for fat storage. However, the combination of a healthy diet and exercise plan will prevent a drop in the metabolic rate, which will also mean that not only weight loss is achieved at a greater rate, but also that it is easier to sustain the weight loss.

Exercising for weight loss

Before embarking on a weight loss exercise program, it is vital that a medical doctor is consulted to ensure there are no health risks. It is highly recommended that a personal trainer is used so that a specific tailor made exercise program can be created to suite the needs of an individual. A personal trainer will not only be able to monitor the progress and adjust the plan accordingly, but will also be able to ensure the exercises are carried out in good form, therefore reducing the chances of any injuries. However, if it is not possible to use a personal trainer, then the following program can be considered, but only after a consultation with a medical practitioner. Also, it is important to point out that weight loss should be viewed as a long-term objective rather than a quick solution, and it must be incorporated as part of a healthy weight loss lifestyle.

Example of a weight loss exercise program

A person should view a weight loss exercise program as a long-term solution in order to enable a gradual increase in the intensity and therefore reducing any chances of injury. The following exercise program is spread over seven months to ensure the progression is gradual and safe.

In the first month, and during the weekdays (i.e. Mon to Fri), a person should aim to walk 30 minutes before a weight loss break fast, which should be a breakfast, composed of complex carbohydrate and protein. This simple and mild form of exercise will help raise the metabolic rate after a night sleep, and also, ensure that the body uses more of its reserved fat as fuel than an exercise that is carried out after eating breakfast. On Saturdays, the 30 minutes walking session should be increased to forty-five minutes. This is not only to encourage further calories expenditure, but also it stops the body from adapting to an exercise routine. By varying the exercise routine, the body is then encouraged to maintain a higher metabolic rate. It is important to recognise that this principal of varying an exercise routine is applicable to any person of any fitness level, as it will also reduce the chances of injury in the fitter person. Sundays are treated as a rest day, and is used to recover.

In the second month, during the weekdays, in addition to a daily pre-breakfast routine, an hour of swimming session should also be introduced in an evening. This can be any day of the week that is suitable, but this has to be performed on the same night as to ensure a full seven days of recovery before the next session. On Saturdays, in addition to the forty-five minutes pre-breakfast walking sessions, a beginners exercise class of your choice should also be introduced. This exercise class can be anything as long as it is not overly intensive and is taught by a qualified instructor. It is important to remember that an overly intensive exercise class could be harmful at this stage.

In the third month, in addition to the following the second month's routine, an additional mid week exercise class should be introduced, which is to replace the swimming session. As before, the exercise class must be designed specifically for beginners and should be taught by a qualified fitness instructor. If the class is to intensified, then it could lead to injury, and also it is likely to make you crave for sugary foods and extra calories afterwards to replenish the glycogen reserves used up.

In the fourth month, continue with the third month routine, but replace the Wednesday morning thirty minutes pre-breakfast walking session with twenty minutes of walking and ten minutes of gentle jogging. This will increase the intensity of the exercise program even further, but before doing any form of jogging, it is absolutely vital to ensure that a medical practitioner is consulted to prevent injury. Also, Please ensure that jogging trainers are always used to reduce the impact on the joints.

In the fifth month, continue with the fourth month routine, but replace the Friday morning thirty minutes pre-breakfast walking session with twenty minutes of walking and ten minutes of gentle jogging. As before the aim of this is to increase the intensity of the exercise routine.

In the sixth month, continue with the fifth month routine, but replace the Saturday's beginners exercise class with an intermediate one.

In the seventh month, continue with the sixth month routine, but replace the mid week beginners exercise class with an intermediate one.

It is vital that any weight loss program is gradual and is incorporated in an over all weight loss lifestyle. Heart rate monitors are also an important tool to ensuring that the exercise is safe and that the stored fat is used as fuel, and not glycogen (which then tends to leave a person craving for sugar post exercise).