What basic exercises exactly are good for losing weight?

Question

I'm trying to lose weight with a strong regiment of diet and exercise but before I start, I'd really like to know what's proven to work best. Please don't send me anything about supplements/diet, I just want to know about PHYSICAL EXERCISES. Please also refrain from answering this question if you're only guessing. However, if you have a personal experience w/ high results, by all means, please answer.

Answer 1

Some advice : you need to do 200 minutes of cardio a week. Remember fat does not turn into muscle, so you need to lose your fat while putting on muscle. The 45 minute thing is not true, but don't over 60 minutes at a time.

Do 5-10 minutes of cardio to warm up, then do your weight training. Do 30 to 60 minutes more of cardio, then go home.

The best time to eat is just after your workout within an hour when your metabolism is raging. For your muscles, incorporate some isolated soy protein or whey protein. Whey is more potent but the soy tastes better!

Don't look at your scale as the be all and end all, but get a measuring tape to check your progress, and that will show more tangible results.

Good luck and stick at it.

Answer 2

I lost about 80 lbs doing a lot of walking, drinking a lot of water (soda only occasionally) and just being more active in general. When you feel like you can't walk another step, do five more. Keep increasing until you get up to 30 minutes or so at a time. I was so heavy and so out of shape when I first started that I was just positive I would have a heart attack. You may need to start with just 3 - 5 minutes at a time if you're like I was. Then after a week or so you'll begin to notice you can do more and more - and it feels really good! If I get really busy I try to break up my exercise into 3 - 6 ten minute increments so I don't dread it as much, and so that I don't avoid it all together because of lack of time. It's been proven to be just as effective and it works better with a crazy schedule. Small things like parking as far away from the office or store as possible, taking the stairs instead of the elevator - it sounds like so little, but it really adds up in a hurry. Good luck to you - and most of all don't get discouraged if the scales don't move a lot at a time! If you lose it slower you'll be able to keep it off better.

Answer 3

All of the above answers are great ones, but I do think you need to include some sort of weight training to add muscle to help burn the fat and calories before during and after you reach your target. I think alot of people mess up at that point, just losing the fat and not giving the body any tools to help keeping it off. Add some compound weightlifting to your workout regimen like squats, deadlifts, bench press, lat pull downs, military press. These exercises are designed to work muscle groups rather than isolate a particular muscle, and can be done with dumbells or barbell. You don't have to use earth shattering amounts of weight either, just enough to do about 3 sets X 10 reps each so that at the end of the 3rd set you will definitely feel your heart rate elevating.

There are no true weight loss miracles out there.
Just watch your caloric intake. Calories in vs. Calories out. Drink plenty of water, your body is going to need it, and good luck.

Answer 4

Cardio, cardio, and more cardio. The type of cardio exercise will depend on your physical condition. The more exertion required the better, but you don't want to over do it. If you have no issues which would prevent jogging, this is a superb way to burn calories and lose weight. In the event you are not up to that at this time, there is always walking. Walking is an effective tool when trying to lose weight, but jogging is much more effective as you will burn significantly more calories. Another low impact but effective exercise is the Gazelle. You may have seen it advertised on TV. It's kind of like skiing. It is a good form of cardio exercise that is low impact, meaning it is not hard on your body. It's really a great exercise tool if you would prefer to stay in the house while you work out, and is more effective than walking. It only costs about $80.00 or $90.00 and is very durable. It is also not mind numbingly boring like a treadmill can be. Whatever you do, try to make sure that whatever exercise routine you choose is right for you. Not just right for your physical capabilities, but also something that you enjoy to some degree as it is very difficult to stick to an exercise regimen if you do not enjoy it. If you begin to lose interest in the regimen you select, or hit a plateau in your weight loss, change it up. You have to keep yourself challenged and see results to keep at it long term. Also, keep in mind that if you don't want to lose muscle mass with the fat, include at least some resistance (weight) training. I have used all of these in my exercise regimen at one time or another, and all are effective, just to different degrees. I am currently weight training 3 times a week and jog 3 to 5 miles daily. It's taken me about 6 months to work up to this, but has been well worth the effort. From personal experience I can tell you that it's difficult to stick to a daily exercise routine at first, but when you start to see the results and start to feel noticably better both physically and mentally, the rewards far outweight the sacrifices. Best of luck to you!

Answer 5

Dear Chris, If I say that I want success at my door step and then I wish it to be under my feet without even standing up from my bed. Will you agree that I will be successful? You will surely not. Losing weight is a goal. It is a passion, a dream which we can never achieve without making efforts and changing lifestyles. If a person continue to eat high fats and cholesterol without exercise habits, it is more than impossible that s/he will be able to lose weight. This is the statement of almost all the clinicians and health care professionals. Don't be afraid of change. A good change always brings good changes in our lives. I will not suggest you to quit eating your momma's delicious cooking rather I would encourage you to just add one habit in your daily routine and that is brisk walk for one hour after meal (especially after dinner). Don't stop eating, just lower the quantity for sometime. Don't quit playing games on laptop, just reduce sometime of it and spare one hour daily for walk (not jogging because it can cause joint pain as you told that you are already over weight). Just act upon this habit for 3 months and I don't feel the need to ask you for the results after it. Hope you will realize the fact that weight loss is only possible with commitment and passion to get rid off it.

Answer 6

How physically fit are you right now? Don't over do it. Start out slow. After I had my baby I was like 150 lbs. I ran every day. I started out trying to run 3 miles, running as far as I could. Within 3 or so months I could run my 3 miles easily and had gone down to 120 lbs. I also did crunches (about 100) 3 times a week. If I had done them more my tummy would have been tighter, oh well 3 miles can make your tired. For upper body try doing pull ups and push ups. Eat a healthy well balanced diet. Stay away from a lot of fatty/junk foods, fast food, and alcohol. You don't have to cut them out completely just limit them. Good luck.

Answer 7

Start slow, don't want to build mass to replace the fat. I lost 60 pounds , started with walking about 3 miles daily, did not eat or drink (except water) after 7 p.m. Did not really cut down on portions but cut out soda and went to tea. Sunday was my spluge day and allowed myself an ice cream and other goodies in moderation. Went to a gym 3 days a week , used treadmill, stair climber, rowing machine, things that make ya sweat and used the machines that targeted legs and thighs. Weight basically fell off. (took about 6 months) So , good luck to you. It is hard, but if you are mentally ready you can do it.

Answer 8

You need to do cardio exercises at least 3 times a week for 30-45 min. each time. Once you hit the first 20 mins. then the time after that is fat burning. On the off days you should do weight lifting targeting different muscle groups each time. Building muscle is good for you because even when you are resting your body will still be burning calories. Good luck.

Answer 9

Power walking up hills every other day and keep off stodgy foods!

If you are really out of condition just do around 10 minutes for the first week
15 the second
eventually aim for 30 minutes.
Country walks are also very good.

Answer 10

walking is great I have lost 40 pounds. park your car further out at the store, take the stair when you can etc. I walk each morning its a great way to get you going it for the day. I started out by walking 15 mins than i turn around and walk back to where I started 30 mins total. I've worked my way up to an hour each morning. longer some days when I have the time.