Weight Loss Plans - Weight Loss Workout Plans

Being overweight or obese places one at increased health risks, quite unparalleled by any other condition. The storage of excess fat in the body leads to hindrances in many bodily functions including the blood circulation which gets obstructed as a result of an increase in the blood's triglyceride content (blood fat). In addition, being overweight increases the risk of heart attack, diabetes mellitus and certain kinds of cancer. All these are very good reasons for you to lose that extra weight.

Ridding your body of the excess fat that has accumulated in it over the years is probably the best gift you can give yourself. Here are some very effective methods of doing just that.

1. Start with stretches: when it comes to exercise, stretches are considered the underdog of workouts. This is a rather unfounded bias, because these exercises are quite effective for novices. If you've never exercised before, devoting a week to simply doing stretches for 30 minutes is a great way to prep for a more vigorous exercise routine. The stretches will give your body an increased stamina and you will actually look forward to a more demanding exercise. So don't be beguiled by the simplicity of the exercise, look at the results!

2. Cardio exercises/Aerobic workouts: the exercises which aid in weight loss are aerobic in nature and they basically help to strengthen the heart muscle to support a higher metabolism, which is where they get the name 慶ardio'. They are called aerobic for the use of oxygen in the production of energy which then fuels these exercises. Such exercises include brisk walking, running, swimming, hiking, etc. Cardio workouts increase the circulation of oxygenated blood in your body and also raise your metabolism; consequently this raised metabolism is what induces weight loss. For a healthy lifestyle, your daily activity should incorporate 30 minutes of moderate exercise five days a week. For weight loss, it would be a better idea to increase the time to an hour. If you can't make the hour, you can increase intensity and do 30 minutes of vigorous exercise four to five days a week.

3. Moderate and Vigorous Exercises: the term 憁oderate' and 憊igorous' need a little explaining. One of the best ways to assess whether an exercise is moderate or vigorous is the 憈alk test'. The talk test measures the exercise intensity by looking at how you can talk during your workout. If your heart rate increases during your exercise but you are able to have a conversation comfortably and with complete sentences, and maintain this level for about 30 minutes, your exercise is a moderate one. If your exercise increases your heart rate and you can't speak comfortable with complete sentences, then you have a vigorous exercise. This condition should be sustainable for about 10 minutes at most.

4. Walking: walking is one of the best ways of losing weight and building stamina. Get into the habit of walking as often as you can. Plan a 30 minute walk daily. If you can't walk the whole 30 minutes, at least walk till you break into a sweat. Gradually try to increase your time as well as your pace. Make sure you wear comfortable shoes so that your feet don't get stressed.

5. Running: running is a great way to lose weight and tone the body. Running 1 mile helps you to burn 100 calories. Be sure to warm up before you start running. Also, if you're just starting out, don't try to make the 100 miles straight away. Give your body time to develop its stamina.

6. Swimming: this is another great exercise that's equally beneficial for all ages. Swimming burns the excess fat from your body as well as tones your muscles but doesn't place any unnecessary stress on your joints. Taking up swimming can mean a reduction of about 155 calories in an hour, if you swim at an accelerated pace.

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