Exercising for the weight loss Avoid over exertion and injury to sustain the schedule in future.
Expend more calories than you take in
If you are less than three months old to the workout program for weight loss, then you come in the category of beginners. Exercising for the weight loss Avoid over exertion and injury to sustain the schedule in future.
Do Activities you enjoy, schedule you can keep
Do something interesting and energetic like you have been doing when you were a child. It could be rope jumping, riding a bicycle, hitting tennis, running etc. and you need not hit the gym only to start that beginner’s workout program for weight loss. Instead you can very well start from your school playground or from a nearby park area, recreation center, hiking trail and swimming pools etc. That will keep your enthusiasm lightening and you will not leave your beginner’s work out program for weight loss in between due to some or the other reason.
Duration of exercise
The standardized duration suggested by government to maintain weight one has to perform 150 hours of moderate intensity to 75 minutes of vigorous aerobic activity each week. Therefore it is clear that to reduce weight the activity level should be more than the above mentioned.
Instead of hour-long workouts two or three days a week, for example, commit to 30 minutes of exercise four or five days a week instead. This can further be broken up into three workout sessions of 10 minutes each on the days when you are exercising.
Do not get embarrassed
It is recommended to beginners to start slowly and then slowly move to performing the intense workouts. If you feel embarrassed due to any reason of your body shape or any other then it will be better if you do this exercise in your home in front of the DVD. You can also chase the kids or do gardening for initiating any physical activity for your workout program for weight loss.
Walking plus Exercises
In the initial weeks of the workout program for weight loss you can start doing the walking at a pace that allows you to talk comfortably for 15 minutes three times a week. Increase your walking by five minutes every two weeks. Add one set of 12 repetitions each week of exercises like glute bridges. To do these, lie flat on your back with your knees bent and arms at your side. Lift your hips, hold that position and then slowly lower your hips and lower back to the ground.
To warm up before doing resistance training, perform gentle stretches for at least 10 minutes. Beginners should do one set of 12 to 15 on a resistance machine for a quick, effective workout. Sets can include repetitions of seated rows, bench presses, military presses, triceps extensions, biceps curls, squats and kneeling crunches. Do these exercises using slow and controlled motions, and keep your knees bent and chest expanded throughout the sets.
Start your running workout with 20 minutes run for three times in a week and when you get comfortable with the routine then you can slightly increase the time you run and the number of days you run until you are up to five days a week. You can also take walking breaks in between if there is any discomfort.
A beginner’s swim routine will help you lose weight and tone and sculpt your muscles. Swim freestyle for 100 yards to warm up, then switch to flutter kicks for 50 yards. Swim freestyle moderately or at high intensity for 250 yards, with a brief rest after each 50 yards. Continue with 100 yards of freestyle swimming and 100 yards of moderate swimming. To cool down, swim at an easy pace for 100 yards.