by: Jin
Exercise is important for everyone. The fitter you are, the less your risk of having a heart attack or stroke or developing diabetes or some other crippling and deadly disease. For weight loss, you need to expend a minimum of about 200 to 300 calories a day on a minimum of three to five days a week. Exercising also offers true, tangible benefits that are a real plus to dieters. The following sections describe those benefits
Curbing your appetite
Many people eat out of boredom or habit. True hunger has little to do with why or how much people eat. Think of the mindless nibbling that you do while watching TV, for example. When youre busy and out of the house, on the other hand or at least diverted from the call of the kitchen you eat less.
Some people say that exercise increases their hunger. But thats one of the greatest exercise-avoidance excuses of all time. The reason? Exercise pulls stored calories or energy in the forms of glucose and fat out of tissues so that blood glucose levels stay even and you dont feel hungry.
When you first start becoming more active, after a long stretch without any exercise, you may feel hungry initially. Its only temporary. After a day or so into your exercise commitment, any sensations of hunger will be replaced with feelings of well-being. In fact, its a well-known phenomenon that people who exercise regularly automatically eat better and more healthfully.
Increasing Calorie Burn
The math is simple: the more calories that you burn over the amount that you body needs to maintain its current weight, the greater your weight loss. Thats why adding exercise to your reduced calorie plan speeds up your metabolic rate the pace at which your body uses calorie. And exercise helps you to lose fat but not muscle, which determines how fast or slow your body burns calories. Fat is relative inert, but muscle is active and needs energy to maintain itself. So the more muscle you have, the more calories your body needs
Protecting against muscle loss
Many studies demonstrate that when a person diets, the weight thats lost is 75 percent fat and 25 percent muscle. And that ratio isnt good. As muscle is lost, your bodys ability to burn and use calories is decreased, too. To build muscle, you need to add resistance training, such as lifting weights, to your exercise program.
Improving self-esteem
Exercise pays off physically, but its psychological benefits are dramatic as well. And were not just talking about a runners high or an endorphin buzz. Each time you exercise, youre doing something positive for yourself. Some psychologists even prescribe daily exercise for depressed patients and see mood improvements equal to those of prescription antidepressant therapy.
So mush of the weight loss process involves giving up, limiting, and cutting out. But exercise is a positive addition, not a take-away negative, and thats a powerful incentive to tick with. When you feel good about yourself, staying with your weight-loss commitment is easy.
Losing weight more easily and keeping it off
The National Weight Control Registry maintained at the University of Colorado includes more than 3,000 individuals who have lost more than 30 pounds and have kept it off for more than a year. But amazingly, the average loss is 60 pounds, and the average maintenance is six years. So many people actually lose more weight as time went on and have kept it off for a long period of time.
Researchers looked carefully at these success stories and found that one common thread, besides reducing the number of calories they ate, is that these successful losers expended about 2,800 calories in physical activity per week. That translates into about 60 minutes of activity a day. Typically, they combines walking with medium-to-heavy exercise, such as cycling, running, stair climbing, aerobic exercising, and weight lifting. This activity level, researchers say, may be the most important factor in maintaining their success.
Jin is a 29 year old Singaporean who managed to cut his weight from 65 kg to 56 kg in 2 months. He managed to achieve this objective by applying a very advanced and effective weight loss program that is available on the internet right now. To learn more, please visit:
All the best!!
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