Before you jump into one of our free exercise plans lets cover some basic things you will need to know about how to exercise for weight loss.
First, you’re going to hear a lot of different ideas and theories about what works when it comes to weight loss and exercise. Let’s start by saying that there are a lot of ways to achieve your objectives.You can lose weight running, biking, lifting weights, or any number of other ways. However, some ways produce faster and better results than others.
Inevitably, exercise only works if you do it. Programs that burn you out, or have you doing exercises you hate will cause you to fail in the long run. You simply won’t do them, and you will find every excuse not to.
You’ll also need to have a plan that works with you schedule. If you can’t fit a plan into your weekly schedule, then you’re weight loss and exercise plans are doomed.
The exercise plans shown here are templates you can adjust. I know they work as shown. They have worked for me and they have worked for many others. But, if you need to make changes to accomdate your lifestyle or particular exercise interests, go ahead and do that.
In the end, the most important thing is to create a calorie deficit.And the only way to do that, is to just get out and do something, even if it’s not the optimal approach.
Should I Exercise With Weights To Lose Weight?
The short answer to this question is, no. You don’t have to. But, weights are specifically included because with these types of exercises we can accomplish a couple of key objectives. We can create an intense workout that burns a lot of calories during exercise. We burn even more calories post exercise due to extra calories being diverted to muscle repair. And, we can increase your basal metabolic rate by adding more muscle.
How Much Should I Exercise If I Need To Lose Weight?
This depends on several factors. The time you have available in any given week is one obviously important. I know some exercise gurus will act like a football coach and tell you you’re a sissy if you don’t go to the gym every day.
I’m a realist, and I also have a full time job and other responsibilities. I know that sometimes exercise has to take a back seat to things that are more important.
Also, you need to rest. Exercise breaks down your muscles and taxes your body.
In order to make progress and increase the level of your intensity, which burns more calories, you’ll need to recuperate. Days off, stretching, low intensity exercise, nutrition, and a whole host of other variables can influence how much work your body can tolerate. Cross the threshold of what your body can tolerate and you will see your weight loss results start to diminish.
If you’re new to exercising, you will need more rest. I suggest that you only plan on exercising 4 days a week. This will provide sufficient exercise and enough rest. You could also follow the weight loss exercise plan for beginners. This plan takes into account your need to recuperate, so you will only workout three times a week.
When Should You Exercise to Achieve Maximum Weight Loss?
Another question that that I hear often from people who want to know how to exercise is, when should they workout, morning or evening. A lot of people think exercising in the morning on an empty stomach will lead to greater fat loss. Frankly, I am of the opinion that it doesn’t make a big difference…and there doesn’t seem to be strong evidence to support this theory.
The real questions should be when will you be able to fit it into your schedule. As someone who has responsibilities that often have priority over exercise, you’ll have to think about how to fit this into your schedule.
Planning your week in advance is incredibly useful. I try to look out a week and figure out what time I absolutely must dedicate to other things, Then I plan my workouts around them.
For me, I have the least demands on my time early in the morning. That means I can get up before everyone else, get off to the gym, and get to the office without having something derail my plans.
Where Should You Exercise, At Home or A Gym?
I am of the opinion that the best place to workout is a commercial gym. But, if you can set yourself up with a complete home gym, then I’d say go for it. Many people find that it’s easier for them to exercise when they don’t have to leave their own house.
However, a commercial gym offers the benefit of giving you a lot of exercise options. This means that you can change things up and keep things fresh. The same old workout routine can get pretty boring after a while. The other plus to a commercial gym is that being around other people can be motivating. You’re likely to meet other people who are working towards the same goal as yours, and when they improve, you’ll be motivated to improve as well.
If you do decide to exercise at home, a little creativity can go a long way. With some imagination, you can find a way to create a variety of exercises that can suit just about every fitness goal. Expensive gym equipment is certainly not necessary in order to exercise and lose weight.
Should I Warm Up Before I Exercise?
Yes. Warming up is important for your safety. It also helps direct blood flow to the muscle and lubricate the joints.
For most people, about 5-10 minutes of light cardio will get your muscles sufficiently warm. Then, you can start to stretch. I would not suggest stretching until the muscles are warm, as cold muscles are more easily torn.
As another option, many atheletes also do what is known as dynamic warm ups. These are simple exercises that move the body through and extended range of motion, like lunging (to the side, back, and front), windmills, and the like. The purpose is to prepare the body to move.
Unlike traditional stretching, dynamic warmups are not held, rather the athlete moves his body and does not hold a position. You will see some future articles on dynamic warm ups. For now, as a beginner, I would suggest light cardio and some light stretching.
What About A Cool Down After I Exercise?
You should do a cool down at the end of your routine as well. If you are doing aerobic or anaerobic work, you should decrease the pace or walk for a few minutes until your hear rate has decreased to a more moderate level. Then, start stretching.
At this point, your body should be pretty warm. You should be able to stretch deeper than you did in your warm up. The stretching is a crucial component to your cool down. It will not only help you avoid soreness the next day, it will also help you improve your flexibility and range of motion. Better flexibility and range of motion will help you in every day movements and prevent future injuries.