Burn-off the Fat

Burn-off the fat and keeping your weight down to a good level is something that seems to be beyond a lot of people. There are dozens of methods out there that supposedly help you cut down on your weight, ranging from crash diets involving quirky food, to medications designed to burn off fat, to radical new age psychic methods of self hypnosis for fat burning.

Okay, fine. Reality check... you can't wish and vibrate fat away, and miracle pills might work, but they generally have unhealthy side effects. If you really want to keep your weight down and do it in a healthy fashion, you have to work for it. And that involves the one weight loss method that is actually the most effective but the one that a vast majority of people dread: Exercise!

Before jumping out and buying yourself a pair of running shoes though, consult with your doctor and make sure that you're in fit enough shape to exercise strenuously. Ask your doctor's advice and find out what levels of strain, wear and tear you can put yourself through without risking your health.

If you want to make it easy on yourself, start slow. Brisk walks and jogging are nice easy cardiovascular exercises that get rid of excess fat slowly. You can take this at your own pace; remember, how fast you lose weight is directly proportional to the amount of effort involved. Even something as simple as walking up flights of stairs at the office instead of taking an elevator can be incorporated into part of your daily weight loss routine.

Next stop on the agenda after you've got your walking and jogging habits down is to get into calisthenics.

Here is one of the best: Crunches
As opposed to sit-ups, crunches are medically proven to be healthier and easier on the body, even as they burn up more fat. To do crunches, lie on the floor, lock your legs straight, and raise your feet and upper body simultaneously, bending at the waist.


Essentially, you form a shallow letter V. Start with small repetitions, pace yourself, and don't raise your feet or head more than a foot above the ground. Crunches are a great way to target the stomach, which is a problem area for most of us. Variations on crunches include raising only your legs, to target your lower abdomen, or raising only your head and upper body to target higher abdominal muscle groups. Twisting crunches involve turning your upper body alternately with each crunch and target love handles. Crunches are just one example of calisthenics. There are other exercises that are meant to target other body parts. Find a gym with a good calisthenics instructor and visit it regularly.

Another approach to weight loss is to engage in classic sports. Any good sport will eventually help you lose weight; if there is one that you actually like engaging in, go for it. Assuming you don't have a preference, however, try biking and rowing. These two activities burn off fat and replace it with lean muscle, and are actually quite exhilarating.

While weight training may seem like an option, it actually doesn't reduce weight much. Weight lifting replaces fat mass with muscle mass, usually of the bulky type. Both biking and rowing keep the muscle mass you gain lean, giving you a more streamlined look and keeping your weight down.

The most effective physical activities for weight reduction, however, involve ones that require great amounts of neuromuscular activity. These sharpen reflexes as well as burning off fat. Some of the best examples of these activities are dancing, martial arts, fencing, and gymnastics.
Because of the greater need for dexterity and agility in these sports, a person who trains in them naturally develops a much higher metabolic rate.

Also, since the emphasis in these arts is in rapid, efficient movement, the burn rate of calories is a lot higher than regular sports. However, these arts are also the most demanding, not only physically, but also in terms of mental alertness and coordination.
They are not for everyone but if you want an exercise that will help you lose weight fast and keep it off, you can't go wrong with them.

That's pretty much it in a nutshell. Don't bother coming up with excuses. Most people claim that they either don't have the time, the equipment, or the opportunity to exercise and lose weight.

In truth, opportunities are always available. Even taking just the first option, and spending 30 minutes a day walking, will eventually make you lose weight.

The important thing is to stop rationalizing that it's something you can't do. You can burn that fat off; it just takes a bit of persistence.



(Note: This article is the opinion of the author and may or may not be substantiated by scientific fact.)

Free Weight Loss programs

The race to fitness is on and a lot of people are getting into the bandwagon. Some people do it to achieve a sexy body, some people just do it because they are embarrassed with the body they have now, while others do it simply to remain fit and healthy. As such, many fitness programs are out in the Internet, in gyms, spas and fitness centers all over. Some are too expensive to afford that one may even lose weight just by trying to work out the money needed to pursue these fitness programs.

One may not have to go to the gym or the spa or any fitness center and spend much just to slim down to obtain that longed for sexy body. There are many books available in the bookstores that offer weight loss programs which are convenient and for free, of course the books are not though. These weight loss programs, or diet plans are gaining immense popularity with so much publicity, testimonials and reviews that one may be confused which exactly to follow. So before choosing which weight loss plan to follow, try reading these summaries about the most popular diet programs out today.

Atkins' New Diet Revolution by Dr. Atkins. This weight loss program encourages high protein diet and a trim down on the carbs. One can feast on vegetables and meat but should fast on bread and pasta. One is also not restricted against fat intake so it is okay to pour in the salad dressing and freely spread on the butter. However, after the diet, one may find himself lacking on fiber and calcium yet high in fat. Intake of grains and fruits are also limited.

Carbohydrate Addict's Diet by Drs. Heller. This diet plan advocates low carbohydrate eating. Approves on eating meats, vegetables and fruits, dairy and grain products. However, warns against taking in too much carb. "Reward" meal can be too high on fats and saturated fats.

Choose to Lose by Dr. Goor. Restrains fat intake. One is given a "fat" budget and he is given the liberty on how to spend it. It does not pressure the individual to watch his carbohydrate intake. Eating meat and poultry as well as low-fat dairy and seafoods is okay. A go signal is also given on eating vegetables, fruits, cereals, bread and pasta. This weight loss plan is fairly healthy, good amounts of fruits and vegetables as well as saturated fats. Watch triglycerides levels though; if high, trim down the carbohydrates and tuck in more of the unsaturated fats.

The DASH Diet. Advocates moderate amounts of fat and protein intake and high on carbs. Primarily designed to lower blood pressure, the diet plan follows the pyramid food guide and encourages high intake of whole-wheat grains as well as fruits and vegetables and low-fat dairy. Some dieters think it advocates too much eating to procure significant weight loss.

Eat More, Weigh Less by Dr. Ornish. Primarily vegetarian fare and strictly low fat. Gives the go signal on the "glow" foods but warns to watch it on non-fat dairy and egg whites. This diet is poor in calcium and retricts consumption of healthy foods like seafoods and lean poultry.

Eat Right for Your Type. Interesting because it is based on the person's blood type. Recommends plenty of mest for people with the blood type O. Diet plans for some blood types are nutritionally imbalanced and too low in calories. And for the record, there is even no proof that blood type affects dietary needs.

The Pritkin Principle. Focused on trimming the calorie density in eating by suggesting watery foods that make one feel full. Eating vegetables, fruits, oatmeal, pasta, soups, salads and low-fat dairy is okay. Although limits protein sources to lean meat, seafood and poultry. Although it is healthy by providing low amounts of saturated fats and rich amounts of vegetables and fruits, it is also low on calcium and limits lean protein sources.

Volumetrics. For low-density calorie eating. Recommends the same foodstuff as Pritkin but restricts fatty or dry foods like popcorn, pretzels and crackers. This plan is reasonably healthy given the high amounts of fruits and vegetables as well as being low in calorie density and saturated fats.

The Zone. Moderately low on the carbs yet moderately high on the proteins. Encourages low-fat protein foods like fish and chicken plus veggies, fruits and grains. It is also healthy but lacking in grains and calcium.

Weight Watchers. High carbohydrates, moderate on fats and proteins. A very healthy diet plan and very flexible too. It allows the dieter to plan his own meal rather than give him a set to follow.



(Note: This article is the opinion of the author and may or may not be substantiated by scientific fact.)

Home Exercise Programs Designed For Weight Loss

Home exercise programs are a great way to keep fit and lose weight. Along with proper diet and nutrition, an exercise program can help speed your metabolism and burn calories faster. There are a number of home exercise videos that will give you the direction and motivation you need to burn fat and lose weight quickly. But, why are exercise videos a great option in your home exercise program?

The Convenience Factor:

Exercise at your convenience. By performing regular exercises you will place a greater demand on your body's stores of fat and you will cause your metabolism to increase dramatically. Your body will burn fat as a source of energy at an accelerated rate and the end result will be a slimmer, more toned you. Your level of fitness will improve with each workout routine you perform. Exercise videos are a great way to learn the best exercises to burn fat and build lean muscle and you will be able to exercise in your very own home at your convenience.

Inexpensive:

There is no need for expensive gym memberships or extravagant exercise equipment. Fun, fast-paced exercise videos featuring well-know fitness experts and celebrities will give you the inspiration and direction you need to create your very own, highly effective home workout routine. How much would you have to pay to have Denise Austin as your personal trainer? With home exercise videos, she'll be available to you 24 hours a day for pennies a day.

All levels:

Home exercise videos are available for any fitness level from beginner to advanced. As your level of fitness increases you can move on to more advanced exercise routines to keep your body healthy and make weight loss much easier than with dieting alone.

Variety:

It is a good idea to change your exercise routine on a regular basis to keep your body challenged and make continued weight loss possible. After performing the same exercises over and over your body will require more advanced workouts to continue to burn excess fat and calories. Exercise videos will allow you to make progress at your own pace and give your metabolism the boost it needs to burn fat for energy. From Ballet to Hip Hop, there are exercise videos for every interest. Different types of exercises will cause your body to respond in different ways. You will be able to find a variety of exercise videos that will give you the types of workouts you need to gain muscle tone and lose weight fast.

Regular exercise is critical to your health and well being. Find the exercise videos that suit your lifestyle and your goals and you can begin exercising in your very own home immediately. Your body will thank you for your efforts and you will look and feel better than you have in years. weight loss is drastically easier when dieting is combined with exercise. Home exercise programs and fun videos you can do in your home are a great way to get in shape and experience fast weight loss.


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Author : Tina Titas
Tina Titas is a columnist for http://www.FunExerciseVideos.com -- where you’ll find the best exercise videos as a great price.

(Note: This article is the opinion of the author and may or may not be substantiated by scientific fact.)