The Best Exercises for weight reduction

As discussed in a previous blog post, the more calories you burn per day, the faster your weight reduces. Approximately 1000 calories should be burned per day for losing a pound in 4 days. Now burning 1000 calories per day by exercise seems like a real hectic job, and is correct. So to back up your exercises for weight loss, you need a clean diet of around 1500 calories per day. If you maintain this, then burning a mere 400-500 calories per day will speed up your weight loss at an unbelievable magnitude. Another important factor in weight loss is the consumption of white carbs. Look after them as well. Take as many veggies as possible, avoid as many carbs (white bread, white rice, buns etc.) as you can.

Now to not further bore you with details, let us move towards the exercises.

Cardio Workout

Cardiovascular exercise (cardio) is the most common form of weight loss exercise. It is effective, increases heart rate and metabolism too which are the key elements for weight loss.

Some of the best cardio exercises are:

• Running

          Start with 20 -30 mins per day. And gradually increase to 60 mins. Not more than that. 60 mins of constant running and jogging burns a substantive amount of calories. Some 300-400 to be precise.

• Cycling

          Cycling is another good cardio exercise. 25- 35 mins per day is sufficient for a healthy and consistent weight loss routine.

• Hiking

         Physicians rate this as one of the best exercises ever as it freshens the person and all the body parts are involved in the motility. The climb in the hiking helps you to tone up your lower body as well as the fresh air from the greenery gives your skin a nice fresh look.

• swimming

        Probably one of the toughest exercises one can endure. Takes a bit of practice to master but still a very good cardio exercise. 

• Skipping

       The best ant the toughest cardio exercise i have ever come across. Burns a lot of calories. Even skipping the rope for a minute continuously causes you heart rate to rise at a great magnitude. But should never be doe excessively. At most should never exceed 2 minutes continuously, as it causes serous tissue damage and at some extreme cases even tendons get adversely affected.

HIIT (High Intensity Interval Training)

HIIT is a specialized form of interval training that involves short intervals of maximum intensity exercise separated by longer intervals of low to moderate intensity exercise. Because it involves briefly pushing yourself beyond the upper end of your aerobic exercise zone, it offers you several advantages that traditional steady-state exercise (where you keep your heart rate within your aerobic zone) can’t provide

• HIIT trains and conditions both your anaerobic and aerobic energy systems. You train your anaerobic system with brief, all-out efforts, like when you have to push to make it up a hill, sprint the last few hundred yards of a distance race, or run and hide from your spouse when they won't stop nagging you about the dishes.

• HIIT increases the amount of calories you burn during your exercise session and afterward because it increases the length of time it takes your body to recover from each exercise session.

• HIIT causes metabolic adaptations that enable you to use more fat as fuel under a variety of conditions. This will improve your athletic endurance as well as your fat-burning potential.

The key element of HIIT that makes it different from other forms of interval training is that the high intensity intervals involve maximum effort, not simply a higher heart rate. There are many different approaches to HIIT, each involving different numbers of high and low intensity intervals, different levels of intensity during the low intensity intervals, different lengths of time for each interval, and different numbers of training sessions per week.

Now many websites will show you different schedules of your HIIR. But i disagree to them, my point of view is that you schedule your own training according to you capability. I know its hard, but if you've got it in you, you'll embrace success nay it will embrace you. You can start off by an example as:

• Do 5 minutes consecutive running
• Drop down instantly and do 15 pushups
• After an exact 10 second break do 1 and a half minute of skipping
• Do 15 squats
• Now take a 30 sec break
• Now start over again

You can vary the routine as it suits you. 

In the end, don't give up, Achievements are never made over night. You will be disappointed, you will be frustrated. Put on some nice earphones and listen to fast songs with nice bass.  Don't give up! Don't give in! Never back down!

a lil help from sparklepeople.com :)

How to lose calories

Ahhhh, calories. We all hate em, don't we. At the same time cant live without em. There should be a way to control those sobs.

Well i found a way by excessive browsing on the internet and by consulting every single dietitian. And surprisingly so, the way to control your calories is very simple indeed. First of all what you need to do is to calculate your body mass index. Here is a quick link to calculate your BMI (be quick to come back ot this site):
http://www.nhlbi.nih.gov/guidelines/obesity/BMI/bmicalc.htm

Now i suppose you have calculated you BMI
First of all lets start by defining the BMI, It is basically the amount of calories your body requires to function properly in one day. For instance, if your BMI is 19.5 , the calorie requirement for your body in one day is (19.5 X 100) 1950 calories.

But I suppose that your BMI is above 24 at least. Because the person having a BMI less than 25 is considered to be normal, and above it is considered to be obese.

Now this is where the trick begins, lets say a person has a BMI of 25. Now if he consumes 2500 calories per day, he remains the same body wise. But if he consumes less than 2500 calories per day, the amount of the subtracted calories will be consumed from the body, as the calorie requirement of 2500 has to be met. So if a person consumes 2000 calories instead of 2500 then the amount of calories BURNT by the body to meet the calorie requirement is 500.

Now that this is settled, let us see what amount for calories one should take to speed up the weight loss. The answer to this question is 1200 - 1500. If you consume 1500 calories per day, a 1000 calories are burnt per day. And if you continue this for 4 days approx. a pound from your weight will be reduced.

as 3500 calories = 1 pound.

If you continue this routine for a week, you loose 2 pounds. I know right ! your'e welcome.

But what I would prefer is that you maintain a cardio routine along with the diet. This will speed up the weight loss big time.
At the end, just one thing, never give up, never give in. There will be bad days, you will lose hope, but continue to strive, never back down. Comments are welcomed. You can also contact me for any sort of advise. The contact info is given in the 'About me' page at the top.