Healthy weight Managment techniques

If you’ve done your math and found out that you need to lose some body fat, how do you do it? First, begin by following the energy/balance equation under “Basics of Weight Loss” above. Then, figure out how much exercise you need to do to lose fat.

The most important thing about weight loss is caloric burn, so even if you didn’t change what you ate, you could begin to lose weight just by walking for 15-20 minutes each day.

Here’s how the numbers break down: In order to lose one pound of fat, you must burn 3,500 calories. For example, if a 190-pound man walked each day briskly (4.5 miles per hour) for 15-20 minutes for 35 days, he would lose two pounds! What’s that you say? Two pound per month isn’t enough for you? Well, walk for 30 minutes or one hour and the pounds will melt off even faster.

Another great weight loss tool is strength training. Not only do you burn calories while you strength train, you also create more muscle mass, which in turn ramps up that basal metabolism we spoke about earlier—that means you burn more calories all day long!

Sample Exercise Program for Healthy Weight Loss
Please note: Before beginning this or any other exercise program, please consult your physician to be sure that this program is right for you.

MONDAY
Walk for 30 minutes at a pace of 4.5 miles per hour
Do 3 sets of pushups to failure
Do 3 sets of dips to failure
Do 3 sets of crunches to failure
Do 3 sets of side crunches to failure
Do 3 sets of step lunges (15 repetitions)

TUESDAY
Walk for 1 hour at a pace of 4.5 miles per hour

WEDNESDAY
Walk for 30 minutes at a pace of 4.5 miles per hour
Do 3 sets of pushups to failure
Do 3 sets of dips to failure
Do 3 sets of crunches to failure
Do 3 sets of side crunches to failure
Do 3 sets of step lunges (15 repetitions)



THURSDAY
Walk for 1 hour at a pace of 4.5 miles per hour

FRIDAY
Walk for 30 minutes at a pace of 4.5 miles per hour
Do 3 sets of pushups to failure
Do 3 sets of dips to failure
Do 3 sets of crunches to failure
Do 3 sets of side crunches to failure
Do 3 sets of step lunges (15 repetitions)



SATURDAY
Walk for 1 hour at a pace of 4.5 miles per hour


SUNDAY
Rest

So, what kind of exercise is the best exercise for weight loss? Whatever exercise you will do on a consistent basis!


Please note: Before beginning this or any other exercise program, please consult your physician to be sure that this program is right for you.