Showing posts with label Workout. Show all posts
Showing posts with label Workout. Show all posts
Elevating a Treadmill to Lose Bottom & Stomach Fat
Sample Weekly Workout Routines for Weight Loss
Weight Training and Cardio
Weight training is a very effective method for reducing body fat. Four weight training workouts per week, combined with two to three cardio sessions afterwards, will help you lose weight while also developing good strength and muscle definition. For example, on Monday and Thursday you could perform upper-body workouts: do three sets of eight to 10 reps, using exercises such as the bench press, bent-over row, overhead press, biceps curl and triceps kickback, and then follow the weights session with 20 minutes on a treadmill or bike. On Tuesday and Friday do lower-body work, (again with three sets of eight to 10 reps) including squats, deadlifts, lunges, calf raises and leg presses. Round out the week with a brisk walk or run on Saturday morning.Body-Weight Exercise and Cardio
Body-weight training is a practical alternative to weight training as it still uses significant amounts of resistance, which can help you to shed excess fat. You can perform upper-body workouts on Mondays and Wednesdays, doing four to five rounds of 10 pushups, 10 triceps dips, a 30-second plank, 10 hand walkouts, 20 mountain climbers and 10 burpees. Conclude the workout with a fast-paced 20-minute walk. On Tuesdays and Thursdays do lower-body work, with four to five rounds of 10 squats, 10 walking lunges, 10 toe-touch jacks, 10 lateral lunges and 10 superman raises. On Saturday, do a full-body workout, combining exercises from the upper- and lower-body workouts, and then follow it up with a brisk 20-minute walk.Swimming
Swimming provides a very effective way to improve your fitness and lose weight without putting pressure on your joints. This is a particularly useful option if you have injuries or are uncomfortable in gyms. Swimming three to five times per week for 30 to 60 minutes per session will help you burn significant calories while increasing your strength and endurance. You can swim at a consistent pace for the duration of each session -- just doing simple laps -- or you can perform drills. For example, swim intervals in which you work hard for a set amount of time and then swim slowly for a few minutes to recover.Cardio
Cardio on its own can be very effective for burning fat. On Monday and Thursday you could do interval-style cardio, during which you work very hard for a set period of time and then move at a much lower intensity as you recover. For example, you could run or cycle as fast as possible for 20 seconds, then walk for 10 seconds and then repeat the pattern seven more times. This is known as a Tabata sprint, which is very effective for fat-burning. On Tuesdays and Fridays you could go for a 20- to 40-minute run, swim or cycle. Round out the week with a brisk 20-minute walk on Saturday morning.
How to Run Intervals to Lose Weight
Step 1
Set up your records. There are different types of intervals you can do. Track these workouts so you can make small, progressive changes to your interval routines. Use a graphing notebook or computer spreadsheet, including information such as the type of interval, miles covered, speed, calories burned, total time, and a subjective review of the workout. For example, the headings for each sheet would be run three minutes/walk two minutes, sprint 30 seconds/walk 90 seconds, run one minute/walk two minutes, and 20-minute non-stop interval run. A subjective review of your run might be that you felt strong for entire workout or you did a really fast kick at the end
Step 2
Alternate your intervals. Interval runs are a very intense type of training. Do them every other day, and use a different type of interval for each workout. Always set your incline to 1 percent on the treadmill to imitate flat-surface running. On Mondays, do a long interval such as running for three minutes then walking for two minutes. This should last between 45 and 60 minutes. On Wednesdays, sprint for 30 seconds then walk for 90 seconds. Your sprint-interval sessions are very intense, so your walking should be a comfortable pace. Sprint intervals must be no more than 20 minutes. At the end of this type of session, you should feel like you went “all out” and are unable to run any farther. On Fridays, run for 45 seconds, then walk for 2 minutes and 15 seconds. Run your first 15 minutes at the 1-percent incline. For the remaining 15 minutes, use a 3-percent incline for the run intervals. Do this hill interval for 30 minutes. If you are outside, run up hills, then walk down.
Step 3
Know your workout. Write out your interval workout on a piece of 4-inch-by-6-inch sticky paper, and tape it to your treadmill. It should include the work/rest ratios, speed, and incline. Keep a pencil nearby to write down the total distance covered and calories burned once you are done. Note any changes you made to your workout. If you are outdoors, write down what you did as soon as you get home.
Step 4
Make small changes. Increase the speed by .1 miles per hour. Extend your long interval sessions by five minutes until you reach 90 minutes. Small changes ensure you make progress toward losing weight while reducing your risk of injury. This also improves your chances of maintaining your exercise program.
Warnings
Make sure you have supportive running shoes to reduce your risk of spraining an ankle, especially for interval-type training.Tips
You can set some treadmills to a decline, mimicking running downhill. Run three minutes on a 1-percent incline, then one minute at a minus-3-percent decline.Things You'll Need
Digital watchTreadmill
Paper
Pencil
Daily Workout Plan to Lose Weight Without the Gym
Cardio Workout
Performing a daily cardio workout at home will help you melt away fat and lose weight, and the health benefits are worth their weight in gold. Any movement that increases blood flow throughout the body and revs up your heartbeat is considered cardio. Benefits include weight loss, increased metabolism, a healthier heart and an increase in those feel-good hormones, according to Weber University. Walking, running and cycling will get your heart pumping. If the weather is bad or you just feel like staying indoors, get in a cardio workout by performing exercises such as jumping rope and doing burpees (squat thrusts) and jumping jacks.Strength Training
Strength training is crucial when it comes to weight loss. Building muscle underneath the fat will help to burn extra fat cells. The more muscle you have, the more calories you burn at rest. Body weight exercises such as pull-ups, crunches, squats, lunges and push-ups don’t require equipment and can be done just about anywhere. Free weights are easy to store and can offer you even more variety in strength training. Include free-weight exercises such as biceps curls, triceps extensions, dumbbell step-ups and and dumbbell presses.Frequency
As a rule of thumb, you should complete at least 30 minutes of physical activity per day, according to MayoClinic. With cardio exercise, 150 minutes per week of moderate intensity or 75 minutes per week of vigorous activity will suffice. Include at least two days per week of strength training exercises. You can break up your workouts throughout the day and still lose weight; just make sure the mini-sessions are at least 10 minutes each.Cut the Calories
Exercising alone won’t get all the pounds off, especially if you replace the calories burned during workouts with extra food. To speed up weight loss, consider cutting calories daily. Changing your diet and reducing calories promote weight loss more than exercise alone, suggested MayoClinic's Dr. Donald Hensrud. To lose weight the healthy way, aim to lose one to two pounds per week. To drop just one pound of fat you must have a caloric deficit of 3,500 calories per week. You’ll need to burn off or cut 500 calories per day to achieve this weekly one-pound weight loss.
Home Workouts to Help You Lose Weight
Step 1
Clear a space that is about 10 square feet. Use a garage, your living room or a spare bedroom. Gather any equipment you have—dumbbells, resistance tubing, stability ball.
Step 2
Warm up before every workout with light activity for five to 10 minutes. Walk briskly on a treadmill or pedal on a home elliptical machine, if you have one. March or jog in place if you do not have a machine.
Step 3
Do a cardio interval workout three times per week. Use a cardio machine or a jump rope to perform a minute or two of high-intensity exercise alternated with a minute or two of easier exercise. Do other cardio activities if you do not have a machine. Try a minute each of fast jumping jacks, high knees, speed skaters and tuck jumps. Between each of these activities, march for a minute. Repeat 10 to 12 times total. Make this workout last an hour to increase your ability to burn fat, as shown in a study in the journal "Applied Physiology, Nutrition and Metabolism" from December 2008. Exercisers who performed three, one-hour interval sessions weekly for six weeks greatly increased their fat-burning capacities.
Step 4
Perform a full body strength training routine two times per week. Go for at least one exercise for every major muscle group—back, shoulders, chest, biceps, triceps, buttocks, legs and abdominals. Try bent-over rows, shoulder presses, push-ups, biceps curls, triceps dips off a coffee table or sturdy chair, wall squats, walking lunges and the bicycle maneuver. Use dumbbells for the rows, presses and curls or be creative—use water-filled 2-liter bottles or laundry jugs as weights. Complete eight to 12 repetitions of each exercise using weights heavy enough to fatigue you in the chosen number. One set is sufficient, but if you are an experienced exerciser, consider adding a second or third set, notes the American Council on Exercise. A regular weight routine helps build lean muscle mass, which burns more calories at rest.
Step 5
Change your routine every month or so. Alter your cardio routine by adding in new moves such as runs up and down your staircase or sprints across your backyard. Do your strength training exercises in a different order, or add in new ones such as chest presses off a stability ball or resistance tubing shoulder presses. Regular adjustments to your program challenges your body so that it continues to burn maximal calories during your workout to help with weight loss.
Tips
Plan a specific time of day to work out and stick to it. It is easy to let chores, the television or kids interrupt your intentions to exercise, so make it a non-negotiable time.Things You'll Need
Dumbbells, water bottles or laundry jugsCoffee table
At-Home Weight Loss Workout Plans for Over-Sized Women
Equipment
Even with very little space, you can set up an effective workout space in your home that helps you lose weight. A basement, garage or spare bedroom is ideal, but even a small corner of your family room works. Choose equipment based on your space and size. Being heavy can put strain on your legs, knees and joints, which might be exacerbated with exercise. Mark Klion, an orthopedic surgeon at Mount Sinai Hospital suggests low-intensity exercise, such as walking, which you can do around your house and yard, according to a 2009 Forbes.com report. Klion also advocates light weight lifting to strengthen your back and arms.
Getting Started
Some exercises might be difficult due to your size. Rather than trying to do them, choose exercises that are easy to perform to increase your motivation and help you jump-start your weight loss. Start slow and gradually build your intensity and time as you gain confidence with exercising. For example, start with a slow 10-minute walk on the treadmill and add a few minutes at a time each week. Lift weights with a small pound load at the beginning of your workout routine and build to heavier ones as you go. If you have trouble bending or moving, the National Institute on Aging suggests staying with your program and doing what you can, which gives you a healthy start and increases motivation. If your heart rate increases, your body is benefiting, according to the Harvard School of Public Health.
Exercise Choices
Many exercises are beneficial for weight loss and are easy to do at home. Walk or run in place while you watch television, climb up and down a flight of steps several times, lift weights as you listen to music, or do squats and lunges while you wait for dinner to cook. Even if your size restricts you to a couple of minutes, any increase in exercise offers benefits, notes the Harvard School of Public Health. Once you gain endurance and begin seeing results, lengthen the time and intensity of your workouts.
Considerations
The bottom line for weight loss is to burn more calories than you consume. Despite your best intentions when it comes to a home workout, failing to change your eating habits may derail your effort. Cut calories from your diet by filling up on a variety of foods from each food group, including fruits, vegetables, whole grains, lean protein and low-fat dairy. These choices are low in fat and calories, but satisfy hunger and help you get adequate amounts of essential nutrients. Weight training is an important aspect of weight loss. Building lean muscle mass speeds your metabolism, which allows your body to burn calories more efficiently, even at rest.
Workout Plan for Large Weight Loss
Large Weight Loss
Losing a large amount of weight needs to be achieved through healthy weight loss practice. The Centers for Disease Control and Prevention states that healthy weight loss is a gradual and steady decrease of 1 to 2 pounds weekly. Anything more than this may provide rapid weight loss but will be more difficult to keep the weight off and maintain a healthy weight. In order to lose 1 to 2 pounds a week you will need to reduce your current daily caloric intake by 500 to 1,000 calories and implement an exercise routine.
Aerobic Plan
MayoClinic.com recommends participating in 150 minutes of moderate activity or 75 minutes of intense activity weekly. The amount of calories burned depends on your current weight. For example, if you weight 240 pounds and you run for 1 hour at 8 mph, you will burn 1,286 calories. If you weigh 160 pounds and run the same speed for an hour, you will burn 861 calories. Use a wide array of various activities, such as hiking, running, swimming and bicycling to work out different parts of the body.
Strength Training Plan
Along with your aerobic plan, implement a strength training plan two to three times weekly. Bodybuidling.com states that adding a strength training routine will help you burn more calories and lose fat faster than a weight loss plan that doesn’t include strength training. A basic plan would include weight lifting that focuses on the chest, back, shoulders, thighs, calves, triceps and biceps. Each weight lifting cycle should include four sets of eight to 12 repetitions.
Dietary Considerations
In order to lose a large amount of weight and keep it off, you will need to change your diet. Burning more calories than you consume daily is how your body loses weight. One pound of fat equals about 3,500 calories, so to lose 1 pound you will need to consume 3,500 calories less than usual in a week, according to MayoClinc.com. Keep a food journal that details what you eat, how much of it you eat and how many calories are in the foods you consume. Eat smaller portions of fresh foods, such as fruits, vegetables, whole grains and legumes.
Gym Workouts for Women to Lose Weight
Strength Training
For many women, strength training is the road less taken. But strength training does something that cardio does not: it builds lean muscle. The body’s act of building lean muscle leads to a continued calorie burn post-workout that requires no extra effort on your part. To start weight training, you only need to choose your method: free weights, machines or group classes. Group classes tend to be the safest option for beginners, as you will be instructed on proper form for resistance training, which will prevent injury. Ask a trainer for advice before starting an individual free-weight or machine routine. Pilates and vinyasa yoga are also options for strength training. Ideally, you should schedule three weight training sessions per week -- even 30 minute sessions are enough to see results. Perform each exercise for three sets of 10 repetitions, or reps, each. Take one to three minute breaks between each set.
Cardio
Most women are already familiar with cardio workouts, though they may not be doing them the right way. Cardio works by calling on the body to put its fat-burning system into overdrive, provided you are doing it at the right intensity and for the right duration. A proper fat-burning cardio session should be at least 40 minutes and should require you to push your heart to 60 to 70 percent of its maximum rate. Cardio opportunities in the gym are plentiful. Not only do most gyms offer cardio classes ranging from kickboxing to step aerobics, but gyms also offer individual cardio equipment as well as facilities, such as stationary bikes and swimming pools. The truth is that any activity that gets your heart rate up can be cardio, so do what you enjoy most. Shoot for three cardio sessions per week to start.
Sample Workout
The best results are seen when you combine cardio with strength training. This maximizes the number of calories burned; so, assuming that you are keeping your caloric intake constant, a workout combining these two types will lead to the greatest weight loss. Such a sample workout could consist of a weekly schedule in which you alternate strength training with cardio, taking one day off. This type of schedule is especially effective because it helps you build the habit of going to the gym. For example, you may choose to do six free-weight exercises for strength training on Monday, Wednesday and Friday, and take one-hour aerobics classes Tuesday, Thursday and Saturday.
Diet
While gym workouts are useful in spurring weight loss, diet is also chief to results. A number of studies have shown how caloric reduction results in weight loss -- primarily fat loss -- implying that one of the fastest ways to weight loss is through eating less food or less calorie-dense food. Other studies have shown that replacing carbohydrates in your diet with proteins leads to decreased weight and waist size. By incorporating diet with exercise, you can arrive at your goal much more quickly. But remember, if you have a health condition, be sure to consult a doctor before changing your diet or beginning an exercise regimen.
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