Exercise for weight loss is synergistic with diet. Effective fat loss will result from a calorie deficit, which is merely a fancy way of saying you must consume and/or burn more calories than you take in.

Well, yes, we all know that — we do not yet have the magic “exercise in a pill.” But ideally, exercise should not be a chore and it doesn’t have to be! If you don’t already have a passion for, say running or jogging or biking or swimming, you can find an aerobic activity you enjoy and can do for a lifetime will make a huge difference in your success.

How much exercise you need will depend upon your goals and objectives. Physical fitness is an ally in your journey to transforming both your physical body and your health. And it can be more than that! The feeling of well-being — indeed the high — is not just anecdotal but proven fact.

exercising

Let’s take a look at some of the popular approaches that will get results especially if you are trying to break a weight loss plateau, or you are within a few pounds of your goal weight. These two circumstances can be frustrating for dieters. You may have dieted and exercised for weeks if not months and then after the steady loss of fat you reach a point where the body is holding on to that last bit of subcutaneous fat.

We begin first, with the important caveat that if you are new to exercise or have an underlying health condition, consult with your qualified health professional before beginning an exercise regimen.

Cardio — Steady State or HIIT?

There are a few schools of thought as to whether one is more effective in fat burning than the other. “Steady state cardio” defined is aerobic exercise performed at approximately 75 to 85 percent of your maximum heart rate. HIIT refers to high intensity interval training cardio which can be intervals performed at 85 percent to 90 percent of maximum heart rate. Generally the session will last 20 minutes or so, 30 at max. It is possible to perform a combination of the two — HIIT followed by steady state cardio.

With any kind of aerobic exercise, whether high intensity or steady state, first determine your maximum heart rate and target heart rate.

Here are some online calculators: Target Heart Rate

Here is another which takes into account your resting heart rate: Heart Rate Zone Calculator

Let’s say that now that you have determined your favorable exercise zone you want to take up jogging. Check out the video below and learn more about proper running form.

If you have never done any running or jogging before, it is good to start out with a brisk walk, alternating with a minute or so of running. Depending on your baseline physical condition you may want to start with 15 to 20 minutes, or if you are relatively fit, shoot for 30 minutes. Start out with 3 or 4 days a week, perhaps with alternating days. Eventually you’ll want to work up to five or six days a week, 45 minutes at each session. If you have a demanding schedule, you can split it into two 20 to 25 minute sessions.

For steady state cardio, you’ll keep your heart rate in the 65-75 percent range. Once you have gotten into shape you may want to intensify your workouts with intervals at a higher pace, reaching 85 percent of your maximum heart rate.

Learn more in detail about these two forms of workouts: Long Duration Cardio vs HIIT

Jogging and Running

If you are new to running and jogging, here are some helpful resources:

Learn more about running technique in the video below.

YouTube Link


Power Walking and Racewalking to Burn Fat!

If you’re not into running or jogging, you may want to try power walking or even racewalking which are great especially if you have any trouble with your joints that may make running more of a challenge. Both are relatively low impact sports, as you land you are placing one and a half times your body weight on each foot versus three to five times your body weight if you’re running.

As a longtime racewalker, who has participated in both local and national races, this is my favorite form of exercise. I took to it immediately so do note I am a bit biased! I think it’s one of those activities you can develop a passion for, and if so, you are all set for a great way to lose weight and keep it off!

Here are some resources to help you in getting started:

Check out more on technique in the video below.

YouTube Link

Not into solo sports? Try aerobics classes at a local gym or a YMCA or community center if you are pressed for time. Where ever the locale make it somewhere that is convenient to reach from your home or place of work. As another option you can also benefit from at-home workouts with DVDs. One very popular program these days is the P90X workout, short for Power 90 Extreme. It is designed to put you through a progressive series of exercises over the course of 90 days. You can find it online at the official site as well as at such retailers as Amazon.com. Additionally, there are many fitness routines that draw upon various dance and/or music traditions. A quick search at your local store or online may turn up something of interest to you. Be sure to check out customer reviews…they’re quite helpful to know what the real world experience is.

These are just a few exercise suggestions to burn fat and lose weight. Whether at the gym, at home, or out in the elements, you can get moving and enjoy it! Exercise doesn’t have to be a chore so long as you pick something you find an affinity for. The rewards of losing weight and getting in great shape are well worth it.

Thanks for reading! I encourage you to share your questions, tips, and comments so that we might all benefit from each other’s experiences.