There was a recent article in Time Magazine, (a very respected weekly publication) which stated that by the year 2030, roughly half of the total population in the United States will be obese. According to the Web MD site, a person is considered to be obese if his/her body weight is 20% above normal weight for his/her height. Folks that is a very alarming statistic. We all need to eat healthier and exercise our bodies to a much greater extent than we do currently. There are specific exercise regimens that will help you to burn fat from your body and allow you to lose weight.
In order to burn bad fat it is best for the individual to engage in the type of physical exercise regimens that, over the long haul, result in little damage to the structure and frame of one's body. The individual would also be encouraged to participate in a series of weekly cyclical exercise activities designed to work on different muscle groups at a time. An example of such a program involving a series of weekly workouts could be the following. I also include days in which the individual participates in no physical activity, instead enjoying a full 24 hour rest period designed to allow one's body to experience full recovery.
Day #1: The individual engages in activities designed to benefit both the heart and leg muscles. This could be the person participating in a long bike ride, (15 - 25 miles or more) and along a route that requires hill climbing. Please wear a helmet to protect your head if you choose this to participate in this activity. Other alternative activities could be swimming workouts, tennis, racquet ball or engaging in full court basketball games. All of these activities, (including biking up a fairly steep hill) work the heart and other muscles, (legs, shoulders and arms) to the point where you achieve short-span fatigue followed by a short period where you have a rest in the recovery process. In biking, after you climb a fairly challenging grade, you could then glide down a hill in order to allow your heart rate to slow back down again in the recovery process. In tennis it could be a fairly lengthy 20-30 hit rally between you and your opponent in which you both engage in quick sprints back and forth across your side of the court to track down the ball. After this rally, it is followed by a period of short rest, (allowing your heart rate to come back down) before the start of the next point. In any case you would want to participate in the activity for an hour to 90 minutes, minimum.
Day #2: Rest and recovery.
Day #3 Engage in calisthenic type exercises. This could include push-up drills, chin-ups, abdominal crunches, squat thrusts and other exercises that incorporate the use of different muscle groups. There is a lot of material on Internet websites designed by conditioning experts that will demonstrate and diagram for you the correct form while performing these drills. In all instances, when done correctly you will achieve short-span muscle fatigue. As example, you may only be able to do 10 push-ups when starting out on your program where you simply cannot do one more push-up as the muscle groups in your arms and shoulders become fatigued. The goal over time is to be able to increase your muscle stamina, adding more push-ups to each set, (before the same short-span muscle fatigue stage is reached) as you build lean muscle.
Day #4: Unless you are in super shape, you would be encouraged to use this day for rest and recovery.
Day #5: Participate in a light-weight lifting regimen. Just as with the calisthenic exercises performed on day #3, there are excellent websites designed by physical fitness experts designed to teach you different types of light-weight lifting exercises and how to do them correctly and safely. The fallacy that performing a lot of light-weight lifting weekly will result in the bulking up of your body to the point where you will soon resemble a world-class power-lifting athlete is just that: A fallacy. Light-weight lifting will result in the increase of lean muscle on your frame, the burning off of bad fat and weight loss; not gain!
Day #6: Repeat some of the activities performed in Day #1, but if possible change up the activity. Instead of going out on a bike ride, do some power walking or play a game of tennis if you know someone who enjoys playing that sport.
Day #7: And on the 7th day, you rest!
Two other quick thoughts as you participate in physical activity and eventually gain the benefits from it as you lose weight:
1: Always replenish the liquids that you lose through sweat both before and as you workout by drinking lots of fluids: water and/or sports drinks, (such as Gatorade). The latter are especially formulate to replace the electrolytes and other minerals lost through sweat while engaging in the physical activity. You want to keep your body as hydrated as possible before, during and after the exercise period.
2: Stretching your muscles is important, but you must understand when your body will best benefit through this activity. Muscles become more elastic after you have begun the activity to the point where they become warm. It is best to engage in light activity first, and then do some exercises designed to stretch your muscles. Muscle strains, pulls and tears are more likely to occur if you do a lot of stretching before you have started exercising; the muscles themselves still cold before becoming supple. When you finish an activity for the day, you are especially encouraged to stretch your muscles out to prevent the build up of lactic acid in them.
Fat burning exercises are essential in helping you reach your goal to lose weight. Naturally in conjunction with this you would also want to get involved in a diet plan to help you burn fat from your body by eating within the proper foods groups. There is much more information that will teach you to find the type of exercise programs which will be suited towards you as an individual. Please visit the following site: http://ucanlosefat.com.
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