Metabolic Workout Programs

If you are trying to lose weight, or if you are trying to control your weight, your metabolism will have a crucial role to play in your success or otherwise. Your basal metabolic rate is the amount of energy you expend while at rest, i.e. it is the amount of calories your body burns carrying out normal bodily functions such as digestion, circulation and breathing. Your metabolic rate decreases with age and also reduces when there is a loss of lean body mass (or muscle). An increase in lean body mass will tend to increase your metabolic rate. Lean mass or muscle is denser than fat and therefore weighs more. It takes more energy to maintain muscle with blood and oxygen. Also, your aerobic fitness level which is the type of fitness most associated with running has been shown not to correlate with basal metabolic rate. So, is running enough for stimulating your metabolism, or should you look to other exercises or sport?
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With about one-third of the U. S. population classified as obese and more moving in that direction daily, losing weight has become a big industry. Unfortunately, none of those quick fixes and magic pills will do much for you. The real key is simply walking your way to weight loss.

Why Combine Walking and Weight Loss

Although walking by itself won’t help you that much in melting away pounds, a combination of walking and minor diet adjustments can have surprisingly significant results. According to the Mayo Clinic, if you reduce your daily food intake by as little as 250 calories, you could lose up to two pounds per month; however, if you add just 60 minutes of walking to your routine six days a week you can double that weight loss.

Another reason to walk your way to weight loss is that if you are already overweight, it’s a good idea to start reintroducing physical activity into your routine slowly and carefully. Trying to run or do aerobic exercises immediately could cause injuries that might make it more difficult for you to stay active. Walking, on the other hand, is something most of us can do easily with very little worry of injury. (more…)

Getting fit has never been as important in society as it is today. With diabetes and heart disease cases increasing each year, even among children, there is clearly something that needs to be done. One of the best ways to get fit is to get rid of excess body fat. Not only does that extra fat make you weigh more and look heavier but it can make your organs have to work harder and can lead to serious diseases. If you want to live life to the fullest, you need to learn how to burn fat fast.

How to Burn Fat Fast

Although there are plenty of diets and pills on the market that promise to help you burn fat fast, the reality is that exercise is often your best first line of defense in the battle against fat. One of the reasons why exercise is such a good choice is that building muscle is very important, even if that means you’ll gain a few pounds in the process. Building muscle and maintaining muscle burns fat, and the more muscle you build, the higher your metabolism will be, which will help produce significant weight loss. This is where weight lifting comes into play. Using free weights can help you build muscle mass and that extra muscle will help your weight loss efforts immensely. (more…)

Exercise is important not only to lose weight, but also to maintain that weight loss. Exercising will boost your metabolism, including resting metabolism, so that your body burns calories more efficiently even when you are at rest. This means that you can be burning more calories without doing any physical activity, and become more efficient when you are actually engaging in physical activity. There are different types of exercise, that will increase your metabolism in a specific way, and for a specific time period. These exercise types are anaerobic exercise also known as strength training, aerobic exercise, and stretching exercises for flexibility.

Anaerobic or strength training is the type of exercise during which the energy needed is provided without utilization of inspired oxygen, better known as heavy breathing. It is also referred to as resistance or strength training. The aim of strength training is to build up muscle strength and mass with short periods of strenuous exercise that causes your muscles to tire out completely. With strength training, your body will get stronger and gain or build more lean muscle tissue. Using weights is necessary in strength training. The amount of weights used must be increased periodically when the current weight being used is no longer a challenge. There are common and well used methods used in strength training. Some of these are weights or barbells, resistance bands with or without machines, using your own body as the resistance weight in exercises that include push-ups, pull-ups, sit-ups, squats, lunges, etc., or by taking classes at the local gym in body toning and sculpting. Remember, anaerobic exercises or strength training not only increases your strength, but also will increase the amount of muscle you have. This in turn uses more calories and increases your metabolism so your body burns off excess fat much faster even when you are not physically active. It is very important to allow a few days in between strength training workouts, so that your muscles have enough time to heal and normalize. (more…)

If you are one of the millions of Americans who do not regularly exercise, but you want to start, easy exercises for starters can be the key. Let’s face it, no one can go from couch potato to marathon or triathlon winner in a matter of days, and starting an exercise program should be done slowly, and even with a doctor’s supervision if you have medical issues. Let your body build up to the hour long workouts five times a week if that is your goal, but do not expect to start out at this level or serious injury may occur that can put you rightr back on the couch. Most Americans are overweight, and obviously need more exercise, and a program for beginners is perfect for you if you are out of shape and have been sedentary.

There are many exercises that are perfect for beginners, and these will allow you to build up muscle and strength, while improving your endurance and overall health. Before starting any exercise program it is always a good idea to check with your doctor to ensure that there are no medical conditions that need to be considered. Always warm up and stretch out before beginning a workout, so that your muscles and body are loose and limber. This step will help prevent any injuries like strains and tears, and becomes more and more important as you age. First, floor squats are a great low impact exercise that can be done anywhere and do not require any special equipment. All you need is your body and a chair, ball, or other object to hold onto for support. (more…)