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Weight loss is not always easy, but it is much easier when you exercise. Simply put, weight loss is more calories used than consumed. If you are eating more than you use every day, you can expect to gain weight. If you are using more than you put in your mouth, you can expect to lose weight.

Does that mean you have to become a professional athlete, or bodybuilder? No. But you do need to exercise to lose weight and exercise will help you become the person you really want to be.

Exercise: Exercise does so much more than help you with weight loss. It is a key to a longer life. Not only may you live longer, you will feel better while living longer. We recommend that you seek advice from your physician if you are going to start an exercise routine.

How much should you exercise? Most experts will tell you that if you exercise 30 minutes 3 times a week in an aerobic exercise, you will do a great job for yourself. We agree and even encourage you to exercise 4 times a week for at least 30 minutes of brisk work out. For example:

Bike RidingBrisk WalkingJoggingSwimmingAerobic MachinesBasketballTreadmillsAnything else that safely gets your heart rate up.

Get your heart pumping and you also will burn calories. (Note: be sure to follow your care givers advice about exercise.) Some weight training is also in order if you want your body to be toned. This also helps to get your heart up and you will burn calories. Another thing happens in exercise. You change your metabolism. Your metabolism speeds up and helps your body burn calories.

This all may sound daunting but it is not daunting. Try to remember that it took you a while to get “out of shape” so it will take a while to get in shape. You are not training to be in the Olympics in two weeks so take your time getting in shape. You don’t have to start with 30 minutes. Maybe start at 15 minutes at slow speeds and add 2 to 3 minutes each day then begin to increase your speed after you reach 30 minutes per work out. You don’t have to pump iron like a bodybuilder. Just keep those muscles toned. Start with low weight and work yourself up to where you are comfortable then push yourself a little. Never hurt yourself. If it hurts, stop because you are doing something wrong for your body.

Remember to start slowly and work your way up gradually. You are not trying to get in shape for the Olympics, just in shape to change your lifestyle. If you try to do all of this too fast, you will get sore and may lose your desire to continue.

At Vitamins & Supplements we have a lot of information about weight loss and exercise. Be sure to visit the site where you can learn about this and a lot more.

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By Abby Campbell Abby Campbell
Level: Basic

Abby Campbell is the founder of 911 Body ResQ. She is also a renowned fitness nutrition & personal training coach for women, a research analyst, …

Are you one who absolutely loves bread, pasta, rice, and other sugary foods? If you are, you’re not alone. Most cultures have a fantasy with these foods. After all, what’s life without grilled cheese sandwiches, spaghetti, cakes, cookies, and candy? Many dream of these decadent foods during holidays and family gatherings. Yet, for many, these foods are a daily desire. However, if you are trying to lose weight, these are not the best foods to have in your diet. The best way to lose fat fast is to save starchy carbs for your after workout meal. It’s just one of the rules of the perfect diet plan.

Is the perfect diet plan a “low-carb” diet? Absolutely not. Many are confused about carbs. The fact is that there are different categories of carbs: vegetables, fruits, and starches. You will find most of your nutrition in vegetables and fruits, so these are the types of carbs you should include with most of your meals throughout the day. Though starchy carbs do provide a great amount of fiber, they do not provide your body with the plethora of vitamins and minerals as vegetables and fruits. With that being said, most of the starchy carbs discussed in the previous paragraph would not even be considered nutritious whatsoever. Healthy starches are whole grain foods such as oatmeal, brown or wild rice, and sweet potatoes. They are digested much slower than processed breads and pastas as well as sugary foods like cake, cookies, and candy. Most processed carbs are “cheap” carbs that put your body, and metabolism, in the danger zone for health issues like obesity, diabetes, and heart problems. Again, carbs include natural and organic vegetables, fruits, and whole grains.

Though whole grain foods are healthier than processed breads and pastas, they should be limited while trying to lose weight or body fat. Even though whole grains are still in the carbohydrate family, your body still digests them differently from vegetables and fruits. Without going into the whole physiological aspect, starchy carbs (whole grains) are basically digested much quicker. Therefore, it’s very easy to gain weight rapidly with these foods. The best time to eat these foods are “after” a workout for those who are trying to bust fat. In fact, this strategy works significantly well for those with stubborn and hard-to-remove body fat stores, as well as for those who are trying to gain muscle yet minimize fat gain.

So, what type of carbs should you be eating for a well balanced menu plan while trying to lose weight or body fat?
Each daily meal – green leafy vegetables and metabolic boosting fruits. The ratio of vegetables to fruit should be 4:1 to 5:1. Vegetables shall include foods such as kale, spinach, broccoli, bell peppers, and tomatoes. Metabolic boosting fruits shall include apples, pears, grapefruits, and berries.After exercise (within 1-2 hours) – unprocessed whole grain and starchy foods such as whole oats, brown or wild rice, sweet potatoes or yams, and whole grain breads and pastas. (Beware of any intolerances or allergies from gluten or wheat. Gluten is an ingredient found in flours such as wheat, rye, and barley that may cause inflammation for those who cannot tolerate it.)After exercise (within 1-2 hours) – exercise recovery drinks that contain both protein and carbs. The ratio of protein to carbs should be 1:2. Exercise recovery drinks can be a replacement for the whole grain and starchy foods after exercise.

Limiting starchy carbs does not have to be difficult. Use them as your “treat” for after exercise. Tell yourself that you have to earn those higher carb meals by exercising first. If you still to this motivator, you will shed those unwanted fat pounds quickly. After all, the best way to lose fat fast is to save those starchy carbs for your after workout meal. It’s just part of the perfect diet plan.

About 911 Body ResQ & Abby Campbell
911 Body ResQ ( http://www.911bodyrescue.com/ ) provides information on how to achieve maximum fat loss and lose belly fat fast without gimmicky diets. Owner Abby Campbell is a renowned certified fitness nutrition and personal training coach, a research analyst, an author, and a copywriter. She has helped thousands achieve maximum fat loss goals and invites you to preview 911 Body ResQ’s dieting plans. Just click on this link: 911 Body ResQ’s Dieting Plans.

Article Source: http://EzineArticles.com/?expert=Abby_Campbell

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Article Submitted On: February 22, 2011

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A lot of us have office based careers and desk jobs that involve us sitting down for the majority of the day. We are also spending more and more hours at work, making losing weight and staying fit even more of a challenge. I am going to show you how to stay active at your desk job, and keep those unwanted pounds at bay.

Here are some tips to get exercise at work: -

1. Walk Or Cycle To Work

Your journey to work gives you a great opportunity to start your day in a healthy way. Walk or cycle to work, or if you work too far away, park up on route and walk in. As well as losing the odd pound, you will save a few on petrol as well.

2. Get Up Often

Just because you have a desk job,it doesn’t mean you have to be chained to it. Try and get up as much as you can (at least once an hour) and move about. Set an alarm to go off every hour or put a note on your monitor to remind you get up. Go and get regular drinks of water or go to the toilets. When you are in the office, always use the stairs rather than a lift.

3. Make Good Use Of Your Breaks

Lunch breaks and tea breaks are a great opportunity to get your body moving. Go for a brisk walk in your lunch break or for a quick cardio blast if your office has a gym. During your breaks take a walk around the perimeter of the building if you have time. Ten minutes walking up and down stairs can be a great workout.

4. Keep Exercise Equipment In The Office

Before you start to worry, I am not talking about you bring your treadmill into work. But you could have a couple of light dumbells in your bottom draw. Just whip them out for a few minutes when the mood takes you. Stretching regularly is also an excellent habit to adopt when you have been sitting down for long periods. It can help you to reduce tension, muscle stiffness and all that executive stress.

Getting fit and losing weight is all about developing good habits and having a positive approach and attitude. Don’t use your office job as a reason why you can’t lose weight or get fit. Learn how to stay active at your desk job and start to exercise at work.

Would you like to learn how to lose weight fast and keep it off? Maybe you are looking to lose the beer gut or lose weight after pregnancy then I can help. My online weight loss resource offers you the opportunity to sign up for free weight loss tips. Learn the secrets to rapid safe weight loss and change your relationship with food forever. Take the first steps today to losing weight and feeling great.

Article Source: http://EzineArticles.com/?expert=Chris_Waddington

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Are you a new exerciser? Are you struggling with sticking to your work out? Maybe you’ve got little experience weights, cardio or following any fitness program?

So what else do you need to get started with your new exercise program.

Don’t just kick your training up a notch, have a plan. Mark your calender each time you plan a workout. It should be just as important as business appointment.

Tip 1: You Can Break Up Your Session

Okay, you can do a work out for 10 minutes right? So here’s an idea, stick out activity for 10 minutes. Follow this for the next two weeks. After two weeks, add 5 minutes. Gradually increase until you can stay up to 30 minutes.

Stop your workout. Next week come and add another five minutes for the next two weeks. Continue on every two weeks. Add five more minutes till you complete one whole hour.

Tip 2: Low Impact Works

If experienced some burning in your muscles slight fatigue, maybe breathlessness, that’s okay. Continue doing good, joints friendly options that get you healthy and good for your heart. Many times you’ll do things that I’m too much impact for your joints but by picking low impact exercises you’ll be likely to avoid injury, especially if you have a lot of weight to lose. Swimming, cycling, walking, elliptical. All great for your waistline and most are affordable. C’mon, walking is free.

Tip 3: Slow and Pain Free

Remember the “The Tortoise and the Hare” story. Stay consistent while being aware of what your body is feeling. You want to watch out for stuff like sharp or shooting pain sharper shooting pain not to dizziness things like that we want to stop exercising and check with your doctor remember follow these tips. You can boost your calorie burn, slowly slim down, boost your health.

Bonus Tip:

Visualize your goal. You can use this mental power to your advantage to help you lose weight. If you surround yourself with visual images, you have a great chance of meeting that goal. If you surround with positive people, that’s even better. Do you have an image that you are drawn to? A picture of what you want (or don’t want) to look like; a vacation photo that you’re using as a reward; a picture of your children who you want to be there for.

The key is slow steps. Think, tortoise not the hare, work up baby steps and be consistent. Because steady wins the race.

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