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Best Workout Plans To Lose Weight

If you have seen your doctor, the first thing he or she will be suggesting are light to moderate exercises like aerobic and gym trainings. According to them, those are the best workout plans to lose weight and help in maintaining your heart rate at moderate level. 

They suggest you spend about half to one hour on those exercises for about 3 to 5 times weekly.

Before beginning this routine, you might want to consider some recent scientific research for concrete facts to prove whether  those workouts are really suitable for you based on your body condition.

If you observe most sports, you will discover that they require sudden bursts of exertion followed by recovery and then continuity. 

This is called go-stop-and-continue movement which our bodies do through various physical activities. Such as football, martial arts, swimming and tennis.

Other than that, you also need to vary whether your physical workouts have any effects on your body physically and internally. 

After years of research and studies, scientists have discovered that any excessive steady state endurance exercise – ranging within 30 minutes to an hour – only trains the heart rate at a specific level.  In simple terms, you will not get your heart fully involved.

Such workouts result in muscle wasting and may result in your body being infected with chronic diseases. However, if you try stop-and-go type of exercises, you might find your body reacts better. 

Not just in increasing anti-oxidant production but also providing a more anti-inflammatory effect and increasing your metabolic rate. That way you will be able to recover faster and respond better to various demands and stress levels.

This is all you ever need. Exercises – that trains your heart rate to increase and decrease at your pace without exerting too much of your strength – will benefit you more. Such as simple weight lifting, slow jog or walk, taichi and cycling. 

As much as it is important to exercise to lose weight, you also need to take your body condition and fitness levels into consideration. Exercises that work for others may not work well for you. To understand what works for you, it is advisable to see your doctor first before taking the next course of action.

With that being said, you should be in the better frame of mind to make wise decisions for your long-term health and wellness. Those are the best workout plans to lose weight.

If you need a step-by-step plan that will teach you the right ways to exercise and get your body into peak condition, go and get a copy of my Fast Track To Fat Loss Guide.

How I Use Exercise To Help Me Lose Weight

When I finally got fed up with being rotund, the first thing I did was clean up my diet. However, this wasn’t enough to help me lose weight consistently. With the amount of fat I needed to lose, nutrition alone just wasn’t going to cut it; so I started an exercise program to keep those fat burning results coming. Here’s how to use exercise to send unwanted body fat packing.

Do Plenty of Cardio

In order to lose one pound of fat you have to burn 3500 calories. It’s almost impossible to achieve this without doing cardiovascular exercises. Aim to get cardio (with an emphasis on high intensity interval training) five days a week. If you’re super busy (like most of us) and find it hard to squeeze cardio into your day, break your workouts up into chunks.

Here’s an example of how you can break your cardio workouts into manageable pieces:

Run on a treadmill for 15 minutes when you wake up.
Take a brisk 15 minute walk around the parking lot during your lunch break.
Pop in a workout video and exercise for 15 to 30 minutes before dinner.

Don’t feel like your only options for good cardio workouts are treadmills and exercise bikes. There’s nothing wrong with these machines, they work great. But if you do them all the time, they can get sort of humdrum. There are plenty of other ways to get your heart jumping. Some examples include kick boxing, mowing the lawn, gardening, jumping rope and swimming.

Pump A Little Iron

Many women avoid weights like the plague. They fear pumping iron will make them look bulky and masculine. This is absolutely not true. Unless you use some sort of performance-enhancing drug when you lift weights, the possibility of looking like the Hulk is slim.

When you build lean muscle tissue by lifting weights, it kicks your metabolism into high gear and helps you slim down. Keep in mind, the more lean muscle mass you have, the more calories your body will burn—even when you’re stretched out on the couch doing nothing (nice!).

Also, lean muscle mass is compact so it takes up less space than fat. Any lean muscle tissue you build lifting weights will tone your body and give you a streamlined physique. Ladies, if you really want to get in shape, put your fears of huskiness to rest and pump weights three times a week.

Sample Workout Plan To Get You Started

In one of my past newsletters, I talked about building a foundation by focusing on mastering the basics—lunges, squats, pushing, twisting and pulling. Do the below exercise back to back. After you do the entire circuit, repeat all five exercises two more times.

Bodyweight squats – 10 to 20 repetitions
Bodyweight lunges – 8 on each leg
Modified pushups on your knees 10 to 15 repetitions
Assisted pull ups – 10 repetitions
Medicine ball or dumbbell woodchop – 10 repetitions per side

As your fitness level increases, you can build on these exercises to make them more challenging by increasing resistance and making them more complex.

There’s nothing like waking up every morning looking and feeling your best. Anything less is unacceptable. Let The Diet Solution Program show you these tried and true methods that I’ve used to help me lose weight.

Harry Pasco, engaged in Internet marketing from Kapaau Hawai, having an interest in triathlon,what to involved in technologically oriented companies with a high growth potential.

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Exercise To Lose Weight Fast For Beginners

Before beginning any exercise to lose weight fast you should consult with your doctor and have a thorough checkup done especially if you are overweight or have been ill or have any type of heart problem or high blood pressure or other medical ailments. If you have not participated in any exercise program for a long period of time or recovering from an injury you need the green light from a professional first.

Should this be your first time doing exercise then you need to tread with caution as beginners should carry out their exercise program slowly and allow the body and muscles to become accustomed to the strain of physical exercise. Once your body has started adjusting then only should you begin increasing the intensity and duration of your exercise program. And should you experience any sort of pain or discomfort then stop and consult your trainer or doctor.

Make sure before you start off with your exercise to lose weight fast program that you have the right shoes and loose fitting clothing. The weather should be taken into consideration as well because if it too hot or cold physical exertion could be dangerous for you as a beginner.

When starting an exercise program you should heed cautious as you cannot go straight into the program before you have done warm ups and stretching exercises. You need to stretch your muscles slowly that helps prevent injury during an exercise program. You need to get your circulation going and increase your body temperature so spend at least five minutes on warm ups.
Once you are warmed up you can start the actual exercises and when starting do not over exert yourself the first few days. After a week or more you will be able to increase the intensity as well as the length of time. It is perfectly normal for your heart rate to increase and your breathing to become more rapid and deep and you should begin to sweat.

End off with a cooling down session by spending a couple of minutes just walking slowly which will allow the body temperature to cool down. You need to start your exercises off slowly and must also end your exercises slowly when you exercise to lose weight fast. If you continue with your routine exercises on a daily basis your will burn up calories, lose weight fast and feel like much healthier. Make sure you drink plenty of water and eat a well balanced diet.

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Do I Have To Exercise to Lose Weight?

Some people just go on a diet in the hopes of losing weight. Some people diet and exercise as well. With all the variety of routines and programs that people are going with, it confuses a lot of people. The ones that really want to know are those who are still beginning to embark upon the journey to weight loss. “Do I have to exercise to lose weight” has been one of the frequently asked questions in a lot of internet sites.

Do I have to exercise to lose weight? No. Both dieting and exercise will help you lose weight. When you count your calories, pick the healthier option, do portion control and never skip a meal, you’re bound to lose weight – especially when you drink a lot of water, eat fat burning foods and metabolism boosters. Even at rest, your body will still be burning calories. As a normal person, you walk to get around your house, your office, your school – sometimes you even run. Lifting objects from one place to another could also be a physical activity. These may not be considered exercises in your description exercise; they still are making you move. Unless for no reason at all you deemed yourself bed ridden then there’s no reason why you won’t have a bit of physical activity.

Starving yourself is not a form of dieting. This is what a lot of misinformed dieters should know. When your body feels hunger and it lingers, it would go on panic mode, assuming you’re deprived of food. What it does is slows your metabolism and stores all the fat it can. You know “save it for the rainy days” kind of thing. If you’re concerned about portions, you can go for 5-6 small meals a day. You’d be boosting your metabolism with that.

Do I have to exercise to lose weight? No, but when you combine healthy eating and exercising you’d be maximizing its benefits. Sure, you’d still be burning calories even when you’re not exercising but when you do, you combine their benefits making it a bigger effect on weight loss. A lot of people would opt not to exercise because of their time and some just don’t want to.

Maximizing the benefits of exercise and healthy eating is not just exercising for the sake of exercising. The key is just performing it right. If you want an exercise to work for you, you have to execute it properly. Otherwise, the designated areas of the said exercise won’t be getting the message that you’re trying to tone it. Get it?

Sometimes the question “do I have to exercise to lose weight” won’t matter. Because in case you do exercise and then stop because you’re just not motivated enough, nothing will come out of the effort. Shane Jeremy James explains, “We all know that we have to exercise and eat healthy, so why can’t we get ourselves to do it on a consistent basis? It’s what’s going on in our inner world that creates our outer world.” Find out more in his book Think, Act, Love, Lose Weight. It would be worth every penny.

Rosalie Smith has been writing about health and fitness for almost 10 years, and she loves sharing her knowledge with others. For more tips about effective way of losing weight Click here> where you’ll get access to many other helpful tips, including a FREE mini-course on effective way of losing weight.

Diet and Weight Lose

There are so many different fad diets and different opinions on how to lose weight. Most people experience constant hunger when they go on a diet.

Here are some of the best ways to lose weight without going hungry.

1. Stop Focusing solely on Calories
2. Eat High Protein Foods
3. Stick to eating Low Glycaemic Index (GI) Foods
4. Eat plenty of Raw Foods
5. Keep Healthy Food in the House
6. Curb alcohol intake without sacrifice
7. Chew your food

1. Fad Diets That Work? Forget It!…
You WON’T lose weight fast and keep it off by just eating low carb diets, low fat diets, or low calorie diets. The truth is, fast weight loss that lasts comes down to a diet that works, but that is right for you. You’re going to discover an easy way you can “trick” your body into burning more calories by eating more of these delicious and healthy fat burning foods that fight your cravings…

2. Cardio Doesn’t Work Like This…
Those long and frequent cardio or aerobic workouts from quick weight loss programs are among the WORST WAYS to burn fat. You’re going to see how to boost your fat loss and fitness results by exercising in almost the complete OPPOSITE manner with these tips for just 45 minutes a WEEK…with no separate cardio at all!

3. You Probably Won’t Lose Any Real Belly Fat With Sit-ups & Ab Gizmos…
1000’s of crunches, sit ups, or those crappy infomercial abs gizmos WILL NOT allow you to lose belly fat or give you a flatter stomach and certainly not six pack abs. You’re going to learn how to lose stomach fat 5 times faster with these full body exercises that don’t actually target your abs at all…

4. Late Night Eating Can Actually Help Burn Fat & Fight Cravings…
Going to bed hungry is actually one of the WORST THINGS YOU CAN DO. You’re going to discover you can boost fat loss in your body by eating the right type of tasty little dish an hour or so before you go to sleep..

5. The ‘Fat Burning Zone’ Is A BIG Mistake…
The “fat burning zone” you see on most cardio machines is actually the LAST THING you want to follow to burn the most body fat. You’re going to burn fat and calories for up to 3 days like we do with this VERY DIFFERENT rapid and simple workout that takes an average of just 15 minutes…

6. ‘Toning’ Your Muscles Doesn’t Work…
Trying to “tone” your body by using light weights or high repetitions is a BIG WASTE OF TIME. You will experience nearly ZERO results this way, especially after a few weeks. But now you’re going to see how to start cutting stubborn pounds… all while sculpting a leaner and sexier body that will burn your stored body fat for energy with this 1 overlooked technique…

Or watch the video presentation on this page they will show you some great tips on how to lose your stomach fat and get lean flat abs. This isn’t any kind of gimmick… this is real science on the healthiest type of nutrition plan that eliminates your cravings, crazy types of full body workouts that stimulate the burning of stubborn abdominal fat, and most importantly — the mindset tricks that you NEED in order to maintain your own perfect body for the long term. Remember: Watch the entire video, as the end will surprise you!




Eating Once A Day To Lose Weight Is Counterproductive Says Weight Loss Doc

Rock Hill, South Carolina (PRWEB) June 01, 2015

Internal medicine and Obesity Medicine specialist Dr. Myo Nwe of the Ace Medical Weight Loss Center in South Carolina is speaking out against renewed interest in so-called ‘once-a-day’ diets that allow for only one meal per 24-hour period. Dr. Nwe previously covered the topic in her own weight loss guide ‘Fat Me Not,’ where she actually encourages diets to eat several smaller meals throughout the day.

“More and more websites are again actively pushing this ‘once-a-day’ diet,” Dr. Nwe explains. “And it might sound logical at first, but you have to remember that your body is a machine. It needs to run on certain patterns, and one of them is getting periodic nutrition throughout the waking day.”

In Chapter 3 of her book, Dr. Nwe breaks down the scientific contradictions that many popular diets consciously ignore, including once-a-day diets. “Understanding the body’s digestive process is key to maximizing weight loss,” she says, “not trying to trick the body with gimmicks.”

“Two negative things occur when you limit yourself to just one meal per day,” Dr. Nwe continues. “The first is your body enters ‘starvation mode’, as quickly as 4 hours after your last meal. This means the body begins storing part of the fat rather than burning it away. So that’s counterproductive.

“The second is your body burns a considerable amount of calories throughout the day just from regularly, healthy digestion. If you only feed it once a day, the stomach just sits there and growls – and ultimately you burn less calories overall than you normally would.”

Websites and blogs like Fitmole and Hubby’s Home have recommended the diet to their followers, as have dozens of popular health sites around the globe. The renewed interest in this purportedly “fast and easy” diet has been most apparent among young men, especially weight lifting enthusiasts. Dr. Nwe says she’s surprised that people so devoted to fitness would overlook the science involved.

“As I said in my book, eating once a day is not going to give your stomach the good workout it needs. You’re not maximizing your calorie spending for the best weight-loss result, which is what happens when you eat smaller meals 4-5 times per day.”

“Again, the body is a machine, and dieters should want to maximize the body’s own calorie-burning capacity.”

Dr. Nwe is an internal medicine specialist practicing in both North and South Carolina, where she co-founded the Ace Medical Weight Loss Center in Rock Hill with Dr. Sandeep Grewal, also an internal medicine specialist. ‘Fat Me Not’ is doctor Nwe’s first book, described as a “scientific debunking of diet plans” by the author.

“Fat Me Not” is available @


Workouts To Lose Weight

Still having problems trying to find the best types of workouts to lose weight? On the other hand, what type of weight do you want to lose?

Weight (when attempting to be lost) can be labelled as three things: water, muscle, and fat. Majority of people obviously mean to lose fat when they say they want to lose weight. But, losing weight in the form of either muscle or water or even both can affect your chances of losing fat.

Before I let you know of a few good workouts to lose weight, I will explain to you why/how losing muscle and/or water can harm your chances of losing fat. Note that I will not use any big scientific terms when explaining. It is a rather short explanation by the way.

The Reason

When muscle is lost there will be a decrease in your metabolic rate or metabolism therefore you can’t burn as many calories as you normally would. Remember, when you can’t burn calories you can’t expect to burn as much fat. Prevent muscle loss through resistance training, i.e. weight training and gym work.

The chances of dehydration increases with water loss! Which leads to muscle loss and both muscle loss and dehydration will greatly harm your chances of burning fat. Prevent water loss by simply, drinking lots of water during the day before you workout. It is recommended to drink at least 3-4 litres a day and more if you plan on having really intense workouts.

The List of Fat Burning Exercises

The fact is: fat is unused energy, therefore the best workouts are those that force you to use up heaps of energy. And it will only go if it is used up. Keep in mind that the following exercises can only work if you stay committed.

Interval Training
High Intensity Interval Training
Tabata Sprints
Circuit Training

In my opinion, these are four of the best forms of fat burning exercises that are known today! Moreover the great thing about these routines is that you can incorporate it to your liking. You have the option of doing it as sprints or with weights. Whatever you choose it will definitely force you to use up loads of energy!

To Wrap Things Up

These types of fat burning exercises will have a great effect on your body, if you remain committed. I suggest you do these routines in cardio form (running/sprinting) on one day and then do it in resistance training form the next. Also, don’t forget to consume a lot of water everyday.

Interested in more info and workouts to lose weight? Check out our resource page at “” for many interesting tips and advice, also do not forget to grab your free gift!

El Paso Residents Challenged to Lose 1,000 Pounds in 28 Days

El Paso, Texas (PRWEB) April 22, 2015

The 1,000 Pound Meltdown Challenge will be begin May 4 and will be held at the El Paso Fit Body Boot Camp: 3945 Doniphan Park Cir, El Paso, TX 79922. The 28-Day event costs $ 27.99 and will be take place during morning classes throughout the week and weekend. A portion of the proceeds will be donated to local diabetes foundations and research centers fighting against the debilitating effects of diabetes and diabetes related illnesses.

Trainer Kai Malachi, owner of El Paso Fit Body Boot Camp, is hosting the 28-Day, 1,000-pound weight loss challenge. As a part of the company’s global goal to engage 20% of the world’s population in a healthy and fit lifestyle by 2020, the event will help the residents of El Paso, Texas deal with current obesity crises.

Fit Body Boot Camp is the world’s fastest growing and most popular indoor fitness boot camp. The fitness center offers high intensity, 28-minute workouts designed to help clients burn calories and fat in the fastest amount of time possible.

The franchise’s ‘Afterburn Workouts’ help bodies burn fat even hours after a workout is finished. These powerful workouts, combined with nutritional consultations and individualized attention from certified personal trainers, allows the fitness boot camp to guarantee significant weight loss results.

The 1,000 Pound Meltdown Challenge is a 28-day exercise and nutrition program designed to help all types of individuals lose weight. Trainer Kai and his team of trainers will provide each participant with a nutritional consultation before the program and will help them reach their personal weight loss goals.

“It is imperative that we inspire more people to become healthy and participate in exercise that isn’t just good for them but is fun and is within a positive environment,” said Trainer Kai. “We aren’t what you usually think of when you hear the word ‘boot camp.’ No one yells and we provide a great, active paced workout from start to finish that jump starts the body’s metabolism and fosters an active lifestyle.”

The 1,000 Pound Meltdown Challenge is Fit Body Boot Camp’s way of encouraging entire communities to lose weight and get healthy together. The city of El Paso is consistently rated among America’s fattest cities, with some of the highest obesity and diabetes rates in the world. Malachi created the large-scale challenge to encourage the entire city to lose weight and adopt healthier lifestyles.

For more information, or to join the challenge, visit the 1,000 Pound Meltdown Challenge site.

About El Paso Fit Body Boot Camp:

El Paso Fit Body Boot Camp is part of the Fit Body Boot Camp family of indoor fitness boot camps, whose global goal is to engage 20% of the world’s population in a healthy and fit lifestyle by the year 2020. El Paso Fit Body Boot Camp is owned and operated by Kai Malachi. Malachi is committed to helping members of the El Paso community set and accomplish their own health and fitness goals.

For more information about El Paso Fit Body Boot Camp, please call (915) 251-2346, visit their website at

or their Facebook page at

The Best Exercise to Lose Weight

The best exercise to lose weight is the exercise that you stick with. Weight loss takes time and dedication. To ensure success, create an exercise program that you enjoy.

It doesn’t matter if running averages 100 calories per mile if you don’t like to run (and therefore not likely to stick it out). Instead focus on exercises that are both challenging and enjoyable.

From a technical standpoint, aerobic exercises burn the most calories per workout. It is therefore important to incorporate some form of aerobic exercise into your workout plan.

cardiovascular workouts – The base of your workout program should consist mainly of cardio exercises. If you are new to exercise, begin with walking. While simple, walking at a brisk pace is a good way to build up your fitness level. Set your goal for at least 10,000 steps a day.

Other forms of cardio workouts include: basketball, soccer, swimming and running.

Interval training – as your fitness level improves, try implementing intervals into your workouts. An interval is the combination of both high intensity and low intensity training in one workout. For example a thirty second sprint followed by a minute jog. Not only is this challenging, but it is also an effective calorie burner. Your body is constantly being pushed and in effect forced to expend more energy. Intervals are only recommended for individuals that already have an exercise program in place (beginners should not attempt)

cross training – another excellent way to burn calories while keeping workouts interesting, is through cross training. The involvement of 2 or more activities in one workout/exercise program is referred to as cross training. For example: A runner swims on his off days.

conclusion: The most effective calorie burning exercises are cardio exercises. While some exercise burn more calories than others, they are of no value if they are of no interest to you. Choose a workout program that works for you. Your program should be challenging but also be something that you look forward to. As with everything, weight loss takes time.  Remember that exercise is only a fraction of the journey. The other part revolves around your diet.

For more information on healthy weight loss please visit . Don’t forget to set goals and stay motivated. Avoid exaggerated claims, they will only side track you from the finish line which is a healthier looking and functioning body!


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