Weight Loss Tips - The Best Exercise Routines for Weight Loss

If "Diet!" is the queen, then "Exercise!" is the king of weight loss tips. If you are not obese, you can still lose weight while eating the same amount you do, but exercising regularly. Not all exercise programs are made equally, however. All programs produce results with consistent, long-term effort, but some programs deliver results in as little as two months. Couple this with a good weight loss diet and you will definitely see results in one month.

There are two types of powerful exercise programs you can choose from. Both of them focus on specific aspects of athletic ability - it could focus on either strength, or anaerobic endurance. For beginners, the best program would be the strength program.

Doing the strength program is simple, and may even seem easy at first, but it's not as easy after three months at it. There are many strength programs out there, but all of them focus on doing compound exercises that involve large muscle groups, and using heavy weights for low repetitions in each set. Popular programs include the 5x5 program, which involves doing five sets of five repetitions for each exercise; the 3x5 program, which involves doing three sets of five repetitions for each exercise. The benefit of doing 5x5 as opposed to doing 3x5 is that you get more strength work with each workout, while doing 3x5 would allow you to progress to heavier weights before things become difficult.

These exercises focus on three main exercises, which are also the power lifts - the squat, the deadlift, and the bench press. Being compound exercises, they allow the use of heavier weights compared to isolation movements used in many bodybuilding routines such as the leg curl and tricep extension.

The squat uses the leg muscles to move the weight, with the back and abs as stabilizers. The deadlifts use the legs and the back muscles, with the entire core working to keep the weight steady. The bench press uses most of the upper body, from the chest, triceps and shoulders, to the biceps and the upper back muscles for stability.

Other movements you can include are pull-ups, which use the back, arms and the abs for stability; lunges, which train the legs in balance and stability while building strength as well; and pushups, which work the same muscles as the bench press, but also include the core for stability. If you still have the energy, you can go for a short jog of maybe 10-15 minutes to supplement your strength workout. Don't overdo it though, as the goal is to get stronger, and running too much may hinder strength gains.

The second type of exercise program revolves around high-intensity interval training. This type of training usually uses body-weight exercises such as pushups, body-weight squats, lunges, pull-ups, and burpees, a combination of jumping squats and pushups. This makes for very quick workouts, but are extremely effective at improving cardiovascular health and burning off fat.

Coupled with a good diet, these workout routines will blowtorch fat right off your body. If you stay committed to it, you will see results quickly. Weight loss tips really just boil down to exercising regularly and having a good diet. It is up to you to make it happen.

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Exercise Routines That Could Help Your Weight Loss Program

While controlling the intake of food and take only health foods, it is extremely important to engage in exercise routines if your need is to make a slim figure. There are a lot of exercises that could give to your weight loss program. Choosing the right exercise routine is of utmost importance as it will help you to lose weight without getting affected by side effects.

Walking

This is a good low impact exercise that anyone could engage in. It is safe and doesn't need any earlier practice as it is the most natural form of exercise. Walking will not only help you cut weight but also helps you lower your bad cholesterol and increase the good cholesterol levels. It will help you to improve your mood and will help you stay strong and fit.

Research has proven that you never need to strain yourself while walking. Both walking and jogging bring about the same results. Good preparation could prevent injuries.

Use of Elliptical machines

If you don't have space to walk or if you don't want to spend time outside, you could either use an elliptical machine at home or you could use it in the gym. Rather than using a treadmill, using an elliptical machine is easier and it will give exercise to many parts of the body. Some of these machines have handles that work like ski sticks and also they could be back pedaled. Therefore, using it is very good if you are on a weight loss program.

Yoga

Yoga is a time-tested method of exercise routine that could be used on a weight loss program. The biggest advantage of yoga is that once you learn it you will feel like practicing it for life time. Continuation of exercise routines after you make you targets is the most important factor in a slimming program. Therefore, yoga is the ideal type of exercise for weight loss. The down side of yoga is that you need to be trained by a person experienced on this routine of exercise. Engaging in yoga without proper supervision is dangerous and you may get injured.

When you combine these exercise routines with the right kind of diet, bringing down your weight will not pose you a problem. You will enjoy doing these exercises and you will be happy when you do your weight loss target. However, it is a must to carry on with food restrictions and exercise routines to stay fit.

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Top 10 Home Exercise Routines

Want to get in shape without joining a gym and without the expense of purchasing exercise equipment for your home? No problem. Here are 10 home exercise routines that require no equipment.

1. Jumping Jacks - Yes, good old fashioned jumping jacks-the same exercise we did as kids. They are an excellent warm-up exercise to start your routine with and provide good cardio benefits if done at a high intensity.

2. Walking - If the weather is nice, this is a great outdoor activity. Find a nice place to walk and take advantage of the fresh air, sunshine and scenery. This keeps it much more interesting and fun than walking on a treadmill in your basement.

If the weather outside is not fit for walking, you can stay indoors and do stair climbs instead. This exercise is more of a challenge and can really get your heart pumping if you keep the pace high and rest periods short. Try going up the stairs at a brisk pace and walk back down at your normal speed. Do several sets and you will feel the burn in your legs.

3. Running in place - If you can't go outside and have no steps at home try running in place. This can be done while watching TV or listening to your MP3 player or radio. Try to maintain a brisk pace for maximum benefits.

4. Step exercises - These can provide good cardio benefits as well as toning your legs. Just stand in front of the bottom step on a set of stairs or any other solid surface that is the same height. Step up with one foot and then the other, then step back down with one foot and then the other. Increase the pace for a higher intensity workout.

5. Pushups - Pushups are great for developing arm, shoulder and chest muscles. If you find them to be too difficult at first, try doing them on your knees instead of with your legs straight out. When you feel that they have become too easy, try them with your legs straight for a more challenging workout.

To really take pushups to the next level, perform them with your legs straight out and your feet elevated on a chair. This method really works the shoulders and chest muscles.

6. Leg Raises - These are good for toning the abdominal muscles. Simply lie flat on your back and raise your legs about 12 inches off the ground and hold them for 10-15 seconds. If you can't hold them for this long, try doing them with your legs bent.

7. Crunches - These are another good exercise for toning the midsection. To perform crunches correctly, lie on your back with your knees bent at a 45 degree angle and your feet flat on the floor. Cross your arms across your chest and curl your upper body up while tucking your chin into your chest. Lift up about 18 inches and press your lower back into the floor. When you feel your abdominal muscles contracting you know you are doing them correctly.

8. Squats - This is a great exercise for your legs and glutes. To do them properly, stand with your feet shoulder width apart and squat down until your thighs are parallel to the ground then slowly stand up again. Be sure to keep your back straight and your head up through the entire movement.

9. Leg/Arm Raises -This exercise strengthens your core muscles and tones your shoulders and glutes. Start on your hands and knees. Raise your left arm straight out in front of you and your right leg out straight behind you at the same time and hold for 2-3 seconds. Repeat with the opposite arm and leg. Alternate from side to side.

10. Dancing - Dancing can be a great aerobic exercise if done at high intensity. The really great thing about dancing is that you can have a good workout and have a lot of fun at the same time.

These home exercise routines will keep you in great shape without the expense of purchasing a gym membership, expensive exercise equipment or weights. Just be sure to stick to your program and have fun getting in shape!

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