| There are many ways people can choose to lose | | | | are found at the gym. Examples are rowing equipment |
| weight, including dangerous fad diets and metabolism | | | | and pulley weight systems. The resistance level |
| boosting diet pills. In order to achieve permanent and | | | | changes continually during the exercise motion, building |
| healthy weight loss, only calorie restriction and exercise | | | | muscle as the rep intensifies. This type of training |
| have been proven to deliver sustainable results. Short | | | | specifically targets muscle growth, and would be less |
| term weight loss can be more harmful in the long run | | | | appropriate for those looking to lose weight. |
| due to toxins which are released during the yo-yo diet | | | | Melt Fat with Cardio Training |
| cycle. | | | | Cardio training is any type of exercise that raises the |
| Aside from a well balanced calorie restricted diet, | | | | heart rate over an extended period of time. Cardio |
| several different forms of exercise have been shown | | | | benefits include reduced risk of heart attack, stroke |
| to deliver powerful weight loss results. The first step is | | | | and metabolic syndrome which leads to diabetes. |
| to center your diet around plenty of nutrient rich raw | | | | While still an important part of any fitness program, |
| greens and vegetables, and feel comfortable with your | | | | studies show that optimal health and weight loss |
| new modified dietary lifestyle. | | | | benefits are not realized until you have trained for at |
| After two weeks, you won't miss the refined | | | | least 30 minutes a day, but this can be spread over |
| carbohydrates, sweets and fried foods. Next, take | | | | multiple sessions. The key is to increase exercise |
| your health to a new level by adding regular exercise | | | | intensity until you break a sweat, but can still carry on a |
| to your routine. Combine resistance and cardio | | | | normal conversation. |
| exercises from the following categories on alternating | | | | Walking, Jogging and Running |
| days for fun, motivation and maximum weight loss. | | | | Walking and jogging is by far the most common form |
| Resistance Training Builds Muscle and Burns Fat | | | | of cardio exercise. For the average person, walking |
| Resistance training consists of exercises which use | | | | burns about 100 calories per mile, so it must be done |
| either weight machines or free weights. Research has | | | | consistently and at a brisk pace to fuel weight loss. |
| shown that as little as 20 minutes per day of multi-rep | | | | Most people should avoid jogging and running due to |
| routines which work all major muscle groups has the | | | | the risk of knee injury and the potential for |
| same weight loss and health benefits as 45 minutes of | | | | overexertion. |
| cardio type activity. | | | | Aerobics |
| Free Weight Exercises: Constant Resistance | | | | Step aerobics has become the most popular type of |
| Free weight exercises typically use one or two hand | | | | aerobic activity, as it requires minimal investment and |
| held weights or barbells. Free weight routines are | | | | can burn up to 800 calories per hour. Find a structured |
| popular because they require minimal cost and can be | | | | fitness class which provides motivation, high powered |
| performed in the comfort of your own home. Target | | | | dance music and new friends. |
| the chest, arms, legs and abdomen and be sure to | | | | Cycling |
| begin with a 5 minute warm up stretch to avoid risk of | | | | Cycling is another fun exercise which can burn 500 to |
| injury. | | | | 1000 calories per hour. Take to the streets on a |
| Resistance Bands: Accommodating Resistance | | | | bicycle, or use a stationary cycle. |
| Resistance bands are another popular form of training | | | | The weight loss benefits of a solid exercise program |
| which uses elastic bands to flex and build muscle. This | | | | are indisputable. Once you've mastered your new |
| type off exercise is ideal as it can be performed | | | | dietary lifestyle, begin a fitness routine and choose a |
| anywhere, and provides effective spot toning to all | | | | variety of different exercises from the resistance |
| body parts. There are a variety of expensive | | | | training and cardio offerings. Alternate different |
| machines on the market, but the best results are | | | | exercises on different days to keep it fun and be sure |
| achieved using low cost bands which are available in | | | | to condition all the major muscle groups. While neither |
| levels from 5 up to 300 pounds of resistance. | | | | diet or exercise alone will lead to permanent, healthy |
| Weight Machines: Variable Resistance | | | | weight loss, combining both is a recipe for your weight |
| Exercise machines are usually high end devices which | | | | loss success. |