Simple 4 Week Exercise Program for Weight Loss Jan Johansen December 06, 2013 Losing weight is mainly all about burning more than you take in. But remember, you still need to strengthen your muscles to get that beautiful lean body that everyone desires. (Newswire.net -- December 6, 2013) Portland, OR -- We are all unique individuals and so what works for one person, may not work for another. The best weight loss exercise program is the one developed especially by you for you.
Unique weight loss
As you develop weight loss exercise program, here are some things that you should consider to improve your chances of success:
- the daily amount of time you can dedicate to your weight loss plans - your current fitness state - your current weight - any medical conditions you may be suffering from
Basically you need to burn more calories than you eat so try to limit your food intake or you'll have to workout harder to overcome your input. Realize that one hour of power walking burns about 240250 calories. So if you eat 2500 calories a day, you would need to power walk for 10 hours to burn off those calories.
Here is a great starter 10-week weight loss exercise program you can modify as your own:
For the first three weeks exercise 3 times a week doing:
- 10 minutes warm-up which could be anything from a short power walk to squats, sit-ups and various bends. - 15 minutes cardio workout. You shouldn't aim to exhaust yourself. Try to get your heart pump a bit faster, but don't overdo it. It is more important to be able to maintain a steady pace for the entire 15 minute duration of the workout rather than exhaust yourself in the first two minutes
and stop. - 5 minutes cooling down. Stretching is a powerful cooling down technique, so you may want to learn how to do it properly. - short series of lateral pulldowns on the cable machine, front raises with dumbbells, biceps curls and triceps pulldown with rope.
When you become stronger, add some core training into your exercise mix. Try including plank exercises, crunches on a stability ball and bicycle crunches. It is important to alternate them with cardiovascular training. Don't forget about your legs!
Start out jogging on a treadmill as it is easy for you to set up your speed and angle for your individual fitness level. Add some lunges with dumbbells, leg curls on machine and squats on the stability ball. As you gain endurance you may increase the amount of cardio exercise per session. Remember to cool down after those cardio sessions! As you feel stronger try switching to a heavier set of weights to reach fatigue by the end of each exercise set. Saturday is a great day to take 30-45 minutes walks or for working out on the stationary bike.
If you do all this, you should see results within the first four weeks or so.
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