Cardio workout for weight loss!

Combining cardio routines into your exercise regime will help you with your weight loss goals period. Again there is all sorts of advice, guidance and differing opinions about cardio exercise, so here is some further simple advice that you may wish to think about. Sourced from 'ezinearticles' once again (http://EzineArticles.com/724014) it is written by Phillip England (http://EzineArticles.com/?expert=Phillip_England) - a weight loss expert and writer, and worth a look.

A cardio workout for weight loss is a great way to help you lose weight and at the same time build leaner muscles. Yes, losing weight means having to get up and do some physical activity. When losing weight, the best mantra to take is this: eat less; exercise more.

About weight loss
Before doing a cardio workout for weight loss, it is important to understand what weight loss is. People usually have the wrong impression that losing weight equals to being thin. This is presumption often leads to dangerous results.

In medical terms, weight loss is the reduction of one's weight to one that is proportional to his body type. To get your ideal weight, you have to know your body mass index (BMI), or the proportion of your weight to your height. Some people are either too thin or too overweight for their height, both of which are unhealthy.

Healthy weight loss
Adopting a healthy weight loss program is the best way to go if you want to lose weight. Healthy weight loss entails eating less and exercising more. This does not mean that you undergo crash diets and other weight loss products.

Eating less simply means you decrease the amount of calories you intake. This means:

• Replacing soft drinks and sodas with water.
• Swapping whole milk for semi-skimmed, or semi-skimmed for skimmed.
• Eating less lunch than usual.
• Decreasing the intake of sugar in tea and coffee.
• Having smaller portions of the food you enjoy.
• Avoiding second helpings at dinner.
• Cutting out unhealthy treats such as confectionery, sugary biscuits and crisps between meals.
• Cutting down on beer and alcohol.

Also, exercising more helps your body burn the stored energy and excess fat. One of the methods of exercise is a cardio workout for weight loss.

About cardio
Cardio workout is an effective weight loss method. Together with dieting, cardio workouts help you build a leaner and fit body. Before you undertake a cardio workout, you need to consult first with a dietitian or a fitness trainer to guide you in your activities.

How often should you do cardio?
Because cardio workout is essential for weight loss, you need to undergo cardio almost everyday. Some claim that the best way to do cardio is during the morning, before breakfast. Why is that? Because doing cardio with an empty stomach results in your body burning the stored fat, as opposed to it burning what you just ate.

How long should a cardio workout take?
A regular cardio workout for weight loss should take about 45 minutes to an hour. When doing cardio, remember to work on a progress level and take note of your training zone. Do not push for an ambitious cardio workout plan that will only result in you pushing your body beyond its limits.

A low-intensity aerobic exercise uses body fat as its primary fuel source. However, as you get closer to your breaking point, your body starts using a smaller percentage of fat and a larger percentage of carbohydrates, another fuel source. Pick up the pace so you can burn more calories.

If you do the following activities for 30 minutes, this is the amount of calories you can expect to burn:

• Aerobic dance - 342 calories
• Basketball - 282 calories
• Bicycling at 15 mph - 354 calories
• Boxing - 330 calories
• Circuit weight training - 378 calories
• Golf (carrying clubs) - 174 calories
• Karate, tae kwon do - 834 calories
• Running 8-minute miles - 446 calories
• Swimming freestyle, 35 yds/min. - 248 calories
• Tennis, singles - 232 calories
• Walking, 20-minute miles, flat - 120 calories

Muscle toning
Aside from weight loss, cardio workout also helps you build leaner and toner muscles. Combined with strength-training and a healthy diet, a cardio workout can help you achieve a healthier and better body image in no time.

WhyWeight - don't hesitate, participate, before it's too late!

-Steve, at WhyWeight-

Diet or exercise . . . which is best for weight loss?

This is a frequently asked question and the ultimate answer is that there is no straight answer, as we are all individuals, live differently, having inherited different genes, and have a whole set of differing circumstances governing our daily lives - at work, rest and play. With this in mind I sourced this great little article from 'ezinearticles' once again (http://EzineArticles.com/8865632) and it is written by Anita Parker (http://EzineArticles.com/?expert=Anita_Parker) who once more gives us the benefit of her expert opinion, and is worthy of your attention . . . in case you were musing over this very question?

What has a greater impact on weight loss, diet or exercise?

This is a frequently asked question with an often-too-quick answer of, hands down, diet matters more than exercise for weight loss. Yes, you can lose weight by eating well yet being sedentary. And yes, you can gain weight by eating poorly despite exercising regularly. However, the best approach to weight loss is to not ask the question of which is better, diet or exercise. Instead, do both. Ask yourself, "What is the optimal diet plan and exercise program for me on my weight loss journey?"

Diet is calories entering your body, providing essential fuel for everything going on beneath your skin 24/7. During exercise, these calories are burned. When calories in (diet) versus calories out (exercise) are balanced, your weight is controlled. This statement is perhaps too simplistic, since not all calories are created equal and there are other factors of caloric storage and expenditure. However, the underlying concept holds true. Eat too much and your body will store excess calories as fat. Exercise too little and your body has no need to burn this excess stored fat. In other words, if you're serious about weight loss and overall health in general, include both diet and exercise in your plan.

For your diet, keep these two tips in mind: First, fill up on as many plant-based foods as possible (vegetables, fruits, healthy grains, legumes, lentils and nuts) while keeping added sugar, salt and animal-based fats to a bare minimum. Second, think super. Superfoods have above-and-beyond health benefits and even potential medical benefits. Blueberries, kale, oatmeal, avocado, black beans and chia are just a few examples of superfoods. FYI - so is dark chocolate. Every superfood you add to your daily intake potentially displaces a less desirable food choice. For example, choose a bowl of strawberries instead mindlessly inhaling a half a bag of licorice. Instead of focusing on what you shouldn't eat, concentrate on all the delicious, nutritious foods you can enjoy.

For your exercise, get help from a fitness professional so your time spent exercising is results-oriented and appropriate. Every balanced exercise program has three basic components: cardiovascular endurance, whole-body strength training, and flexibility. Each component is important for weight loss. Cardio burns carbohydrates and fat as fuel. Strength training keeps metabolism boosted for extra calories burned all day, every day. Flexibility training helps keep joints and muscles injury free, which is essential since weight loss efforts come to a halt if you're injured.

A good diet and regular exercise go hand-in-hand. Anyone willing to put the effort into healthful eating is usually interested in finding other ways to treat his or her body well, i.e. exercise. Anyone who enjoys regular exercise is also interested in fueling with good nutrition for optimum performance. Stop asking what is better for weight loss, diet or exercise. Just do both.

WhyWeight - don't hesitate, participate, before it's too late!

-Steve, at WhyWeight-

What does being fit really teach us?

So, we are well on the way! Over recent weeks we have looked at kick-starting your fitness goals, diet and healthy eating coupled with exercise and fitness and your mental and emotional approach - individually, in groups or with a PT, and what you need to do to sustain your efforts. Looking at 'ezinearticles' I came across this article which might help put your efforts in to some perspective and help to spur you on, if and when the doubts start to creep in to your mind. It's a good read, and will take five minutes or so of your time. Sourced at http://EzineArticles.com/8747921 and written by Art Forrosuelo (http://EzineArticles.com/?expert=Art_Forrosuelo)


We make choices in life. Each one of us is unique in our own ways. As individuals, our minds are in control of everything - those that we do, those that we want to do and those that we want to have. Our eagerness and determination to work hard in achieving the things that we think we can't do or the things that we think we can't have will determine our future.

Physical fitness as described in Wikipedia, is a general state of health and well-being or specifically the ability to perform aspects of sports or occupations. Physical fitness is generally achieved through correct nutrition, exercise, hygiene and rest. It is a set of attributes or characteristics that people have or achieve that relates to the ability to perform physical activity. Physical fitness means being healthy and free from illness and the ability to be involved in physical activities, such as running, jumping, swimming, weight lifting, etc. Since our first few years in school, we have been introduced to physical fitness and sports. Some of us discovered our talents and became athletes. Others would always try their best to excel in sports even if they believe that they don't have the said talent. They are those people who believe in the saying, "Hard work beats talent when talent doesn't work hard." Now, let's talk about those who are neither athletes nor enthusiasts. They are these type of people:

1. An average guy who wants to look better, have bigger arms, broader shoulders, thicker chest and finely carved abs. 
2. A person who thinks he or she is fat and aims to have a smaller waistline or a flat tummy. 
3. A skinny guy who wants to build more muscle. 
4. A man or a woman who wants to become stronger and feel better. 
5. An elderly who is fighting a disease and was advised by the doctor to start exercising. The main goal is to look better. Next is to feel better, stronger and healthier.

In my own opinion, physical fitness is a complex state. It is a definition of how a person lives his or her life. It is an enigmatic evidence of feeling great from inside out. It is a result of discipline, hard work, humility, curiosity, and perseverance.

These characteristics, for me, are the main ingredients in becoming successful in your fitness goals.

DISCIPLINE
Not eating your favorite comfort food or not drinking your favorite soda, getting yourself tired three, four or five times a week, spending your time running outside instead of just lying in bed - these are not a good idea to many. When you have discipline, you know that you have to do what you don't want to.

HARD WORK
Focusing on your goal, looking forward to achieving your desired body or physical ability and pushing yourself hard are not really hard to do at all. Always tell yourself to strive more for better results. Hard work pays off at the end of the day.

HUMILITY
Always keep in mind that you don't need to be better than someone else. There will always be that person who looks better than you or is stronger than you. Sometimes you will be that person too. There is no competition with anyone but yourself. Bragging about what you have will get you nowhere.

CURIOSITY
There are a lot of fitness experts and magazines online nowadays. Social media is one of the best ways to get advice and tips from. You only need to take the time to read those advice and tips and try applying them. Having a friend who is experienced in physical fitness will also be a bonus. But also limit yourself to hearsay.

PERSEVERANCE
There will be times that you get frustrated, unmotivated, hopeless and unprogressive. Don't just quit right away. Remember the first day of your workout until the next weeks, months and years that you feel a lot stronger than ever before. Never think of giving up and put to waste what you have already started. You will notice the changes in your body as you take pictures every now and then, either monthly or bimonthly, or anytime you want to take note of your progress.

As you take the journey to achieving your goals and having the physique that you always wanted, you will eventually learn and practice the qualities mentioned above. You will also get used to eating healthier foods and limit or exclude those unhealthy ones in your everyday meal. You will start to add and love more protein, green and leafy vegetables, healthy fats and fiber to your diet. But remember, there is no perfect diet, a very good advice or an excellent trainer to help you with your goal if your mind is not set to work with keen interest. In addition, you'll be more successful if you keep an open mind and be teachable all the time.

Although there will be times that you feel like your expectations are not met, you will feel like there are no changes in your body as how you want it to be. You'll be in the stage of reaching the so-called plateau and you notice that there is no progress anymore, you're not getting any bigger, leaner or stronger. Your only competition here is yourself. Every time you look in the mirror, you will see that person in front of you. You would always want to look better than that one there. Every time you feel like quitting, every time you feel tired and losing the drive, just think of what you will achieve when you keep going. You need to decide where you want to be. Are you contented with what you just have? Would you just accept the fact that you can't achieve something new for yourself? Or would you want to experience the triumph of conquering your limitations? As the great Arnold Schwarzenegger said, 'make your mind work for you, not against you'. You just have to be patient, continue doing what you have started, keep an open mind because everyday is a learning process, enjoy yourself until the day you realize that you have already reached your goal. By then, you will know exactly what I'm talking about right now.

WhyWeight - don't hesitate, participate, before it's too late!

-Steve, at WhyWeight-

Secrets of an effective weight loss diet.

As we've said before on this Blog, exercise is only part of a healthy fitness regime and your weight loss programme. Diet is a very important component too, and to get fit, and stay fit, you might need to change some of your eating & drinking habits. Below is an article I came across while researching some of the key factors around diet and weight loss, so have a read and take on board the advice and guidance that this ezinearticle provides by Jantel Mary (http://EzineArticles.com/?expert=Jantel_Mary via http://EzineArticles.com/7537997)

Too much weight amplifies the risk of health problems such as hypertension, heart disease, gall bladder disease and diabetes amongst people. Losing weight is not an issue instead keeping it off could be challenging. Controlling calorie and fat intakes, staying active and changing behaviour are keys to an effective weight loss diet.

The effective weight loss diet and permanently maintaining it over-time is a moderate calorie and fat intake. Calorie needs simply differs from person to person depending on their age, gender, BMI (Body Mass Index), stamina, physical condition and most importantly the person's activity level - all play a vital role in determining how many calories does a person need in a day. Here are some simple rules to lose weight in an effective manner at the individual level:

• Avoid consuming carbohydrates that are in white products like rice, bread, pasta, potatoes etc.,
• Limit energy intake from total fats and sugars,
• Avoid consuming ice creams and chocolates,
• Increase the consumption of fruits and vegetables,
• Engage in regular physical activity,
• Consume at least 25 grams of fibre daily such as almonds, spinach, apricots, beans, blackberries, broccoli and so on.,
• Most importantly, drink plenty of water every day.

According to the recent survey, successful weight loss maintainers in-take low fat and low calorie content everyday. They also intake plenty of water and unsweetened drinks everyday because thirst is sometimes confused with hunger. They also consume foods that are high in water like soups and so on. Some successful dieters eat 6 to 8 times a day in order to attain and maintain weight loss. Also, they start their day with breakfast just to workout in the gym. Physical activity burns calories, raises metabolism, and helps you lose body fat. Staying active also promotes a sense of well-being and has beneficial effects on HDL cholesterol. It is advisable that if you are overweight or have any other health problems, just consult with your doctor before starting an exercise and diet programs.

In addition, most successful weight losers walk at least 5 miles per day. They also limited watching television to about 10 hours per week which could be said as a typical [American] habit. Even though many fat diet books promise and provide a lot of tips for quick and effective weight loss they are usually difficult to continue for both long and short periods - and not necessarily nutritious as well. Initially, the fact is that people may lose weight to begin with but often regain it very soon. For more than two years, fat diets have a very low success rate.

So, it is always recommended to lose weight slowly and effectively. This approach is more practical and gives dieters the chance to gradually settle into their new lifestyle and weight. Meanwhile, you could also focus and work on changing your eating habits and improving your lifestyle as well. For instance, control yourself not to eat when watching television. Another example is to go for a walk or call a friend instead of eating cookies. Apart from everything stated here, taking personal responsibility for losing weight and believe you can succeed - these are important factors in losing weight, and keeping it lost!

WhyWeight - don't hesitate, participate, before it's too late!

-Steve, at WhyWeight-