So, you have already started counting calories and eating healthy, but you also want to enhance your exercise and physical activity to maximize your weight loss? Congratulations! You have made the right decision. Research shows that people who combine calorie counting with exercise are more successful in losing weight and keeping it off. Today, we will discuss some exercise tips to help you maximize your workout.
1. Start small
Not all of us are naturally sporty and introducing exercise in daily routine can be tough. So, you need to take baby steps and start small. For example, try taking the bus to work but get off a stop earlier or park a block away and walk to the store/office. You can also take the steps instead of using the elevator.
2. Walk more with a pedometer
A pedometer is available as a mobile application which can be downloaded on the Smartphone. It is a fun way of keeping a track of your walking and measures every step you take-whether at home, office, at the park etc. So walk around when having that conference call!
3. Target 150 minutes of moderate activity a week
One way of telling if you have exercised moderately is if you can still talk but cannot sing the words of a song. Moderate exercise will increase your heart rate and make you feel warmer. Brisk walking, swimming and biking on level surfaces are some of the best moderate activities.
4. Take up running
This is a great exercise tip if you want to lose weight quickly. Join a community running program to keep you motivated. No matter what fitness level you are at-you can easily get to running 5 km in just 3 weeks.
5. Be careful how much you refuel
This is very important especially if you have just started exercising. You will tend to feel hungrier since you are burning calories. But it is important to snack wisely post-workout. A good snack is an apple with peanut butter, while a bad one is a sporty energy drink that is calorie rich. Choose low fat yogurt, fruits, brown pita bread with hummus as low calorie snacks.
6. Take up gardening
Having green fingers is the best exercise to lose weight. Gardening consists of weeding, hauling planters, bending, pushing, pulling and other actions that help give you a complete body workout. Try and do this activity for at least 45 minutes each day to burn calories.
7. Whatever you do-avoid inactivity
Try to not sit all day long. Get in some form of activity-be it playing with the kids or doing one of these weight loss exercises at home. Remember: something is always better than nothing. So clean the house-play with the kids or simply put on some music and dance!
8. Have more sex
Sex helps you burn hundreds of calories-so it is a great alternative to gym workout.
9. Do whole body exercise instead of targeting certain areas
Just targeting the belly to lose belly fat is one of the best exercise tips to tone the abdominal muscles quickly; but it is not sufficient for weight loss. Make sure you exercise all muscles instead of spot exercising the tummy.
10. Do cardio and strength training weekly
Strength training exercises tone the muscles and strengthen the body. Cardio exercises like walking, jogging and swimming help strengthen the heart and also increase the body’s capacity to burn more calories. So make sure to include both in your weekly routine.
Finally, do not forget to make exrcise fun. A creative exercise program will encourage you to stick to the workout and maximize your weight loss. So-instead of making exercise a chore, make it a fun day outdoors with the family or a daily ritual with the spouse. This is the best exercise tip you can get to lose weight and keep it off.