Weight Loss Exercise Proves Most Effective In Controlling Overweight

If you are averagely overweight, that is, not doctor-diagnosed with extreme obesity, or if you just want to feel better by losing or shedding a few pounds, there is good news for you from accredited, reliable, trusted experts who also care about your well-being.

A few minutes a day can change your life and weight

Ten minutes of daily exercise is admirable because it's far better than zero minutes of productive energy expenditure. However, exercise physiology and weight loss science point to 30 minutes per day, at least three times per week, as part of your best body fat improvement scenario.

Your body and oxygen

Your body has only three possible energy systems. Two of them are oxygen independent. Yet, in order to metabolize fat, your body demands that oxygen be present. Long-story-short: brief, especially "quick" exercise bouts look for quick energy sources. These reside in blood and in muscle. It takes more than a few minutes to significantly tap into your fat stores, and especially, to burn enough of it for a long enough time to lose some substantial body weight.

Patience is important

This is almost the exact opposite of muscle tissue, where you can see and feel virtually immediate results. Burning fat requires patience. You simply have to allow yourself time to let exercise effects occur.

Aerobic goals to reach

Generally, exercise begins with a warm-up phase, at least 1-3 minutes. Provided your intensity remains within your target heart rate training zone; about 120 heart beats per minute, an estimated average for most non health-impaired adults, you will spend the next 7-10 minutes reaching your aerobic threshold. Staying near to, but right below the point where your muscles burn from a too highly or intense performance causing lactic acid build up, it will bring you to a virtually perfect "fat-burn." Yet, this very special meeting only occurs at medium-to-low intensities, which takes longer periods of time.

So, if you quit at the 10-minute mark, you deny yourself approximately an additional 10 calories or more per minute of weight lost, primarily from fat stores. Stopping this process at 10 minutes is much like going all the way to the door of your favorite party but never stepping inside...for the "real" action.

Walk good distance to burn weight and fat

With all of that said, there's an even more monumentally powerful yet scientific reason why you should work out for more than only ten minutes. In fact, at least 30-minute exercise sessions prove most beneficial for effective weight loss and improved endurance. You'll get three fundamental benefits from this:

First, you preserve your lean body mass which you need because it burns fat far better than fat can burn itself. Second, you get to expend maximum calories the true key to losing weight - maximizing caloric expenditure, which is a time-consuming venture. Third, your extended physical activity makes you change the way your body uses food internally or metabolically for example, getting three-fold increase in calories expended, compared to person remaining sedentary.

The advice of experts

The bottom line is that essentially all experts in diabetic science, obesity control, dietetics and nutrition, exercise science & personal training, and exercise physiology agree that extended, low-to-moderate-intensity physical activity is yet the most significant and flexible factor in energy expenditure for losing weight.

Mix that with practicality, and utilize the following tip: Base your safe, effective weight loss goals around the fundamental principle that you need to alter your energy balance in the negative direction by expending about 500 calories per day from smartly manipulating both exercise and diet. You'll find that it's barely even possible to accomplish this feat by altering food alone. With exercise, however, you can obtain your weight loss objectives much more comfortably and conveniently, plus safely, too, for results that are long-lasting and health enhancing.

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