Exercises To Lose Weight – What Most People Need

Many people are experiencing difficulty in maintaining a healthy lifestyle and a nice body shape. With all the “sinful” foods in the market today, eating comes so easy. Eating alone is not bad; however, what makes it unacceptable is the wrong eating habit. Most people eat just anything without thinking of its bad effects to the body. In such case, doing exercises to lose weight becomes very difficult.

Benefits of Regular Exercise

Any form of exercise is beneficial to every person regardless of age and body type. If a person wants to stay healthy and maintain a good physique, regular exercise is just one of the most effective ways to do.
Here are the main benefits of performing regular exercise:

1. Exercise controls weight. When a person is engaged in any exercise, the chance of gaining weight is less. This is possible because any form of exercise helps burn calories, which is one of the main reasons for weight gain.

2. Exercise can also boost energy. With physical activities, muscle strength increases and endurance greatly improve.

3. It also helps reduce, if not remove excess weight. Excess calories form into fats and when these calories are burned, the chance of developing excess weight is relatively low. For those, who want to maintain normal weight, regular exercise is a perfect activity.

Exercises Contributing to Weight Loss

Generally, any form of exercise is good for the body. However, there are specific exercises that target weight loss.

Here are they:

1. Walking – For beginners, walking is a good start. To start off, target a minimum of 30 minutes up to an hour of walk. Instead of taking the elevator, use your legs in climbing the stairs or just walk your way home. As days go by, increase the length of your walk to burn more calories.

2. Swimming – This is one of the simple and cheap exercises to lose weight. If you are overweight or have some joint problems, this is a good activity for you. As a start, you can swim for a minimum of 30 minutes and make it longer as you go along. For a 30-minute swim, a person may lose at least 250 calories.

3. Aerobic classes – This is just one of the several cardio vascular exercises to lose weight. This is a good way to burn excess fats and also gives a good feeling. In addition, doing aerobics improve heart function, burns calories fast, maintains good cholesterol levels, releases endorphins, and most importantly, help in cutting down some extra pounds. For beginners, you can start for a period of 20 minutes that can already lose a considerable amount of calories depending on your weight and period of time.

4. Boxing – This form of exercise may sound masculine, but it can also be done by women. Aside from losing weight, it is known to make the muscles toned and strong. In an hour, you can already lose 350-500 calories since both the upper and lower extremities move during boxing.

All these exercises to lose weight are proven effective and cater both men and women. If you want to have a healthy life, it is not yet too late. Start to exercise in your own ways and work your way up until you reach your desired goal.

Basic Full Body 3-Day Muscle Building Workout Plan

The best way to gain significant amounts of muscle mass is through the use of an effective muscle building workout plan. Training your muscles is what stimulates muscle growth, without proper training set in place there will be little muscle growth as your muscles will have no reason to grow.

This article will show you the best 3 day split workout routine for building the optimum amount of muscle mass in the shortest time possible. Here is the breakdown for each day:


Day 1 - Legs

The biggest muscle groups should be trained first. The legs are the biggest by far; compare the size of them to the size of your arms. This means they can lift very heavy weights and the biggest exercises should be selected to take advantage of this.

The best exercises for the legs are the large compound lifts that involve multi joint movements and allow for the heaviest weights to be lifted. These are: squats, stiff legged deadlifts and calf raises.

Perform each exercises for a maximum of 5 sets each and 8-12 reps (up to 25 for the calfs). Use the heaviest weight you can so that by the 5th set you can only just lift 8 reps worth.


Day 2 - Chest

Next is the chest. As the back muscles are related to some of the leg exercises more so than the chest, we will leave the back for the next workout. The chest exercises will also indirectly work the triceps and shoulders; this means you should workout these muscles too.

The best exercises are: Bench press, dips and shoulder press.

Again perform 5 sets or each for 8-12 reps. Lift the heaviest weights you can with the best form.


Day 3 - Back

The last day in the 3 day split will be your back, this will also workout you biceps. The best exercises for you back are: Deadlifts, barbell rows and chin ups.

Perform each exercise with the best form you can whilst using the heaviest weights.

You should leave one day between workouts to allow your body to recover from the previous workout. This will mean you are working the same muscles about every 5-7 days. Your abs will be indirectly worked out with the big compound lifts.

If you want to further develop them perform crunches and hanging leg raises after one of the workouts. Combine the above 3 day muscle building workout plan with a proper muscle gaining diet and you will see optimal gains.

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How to Bulk Up and Increase Your Muscle Mass in 4 Weeks !!!

Bulking up is all about gaining as much muscle mass as you can in the shortest time possible. Through intense training and the intake of anabolic inducing foods you can pack on substantial amounts of muscle mass within only 4 weeks. Knowing what to do in order to gain this muscle can be tricky, this article will show you how to successfully bulk up in 4 weeks.

Eat anabolic foods and a lot of them

In order to gain weight and mainly muscle weight you must overload your body with high quality, muscle inducing foods. There are many so called healthy foods out there; all you want is the food that will add to your muscle gains and overall health. You must throw out all the junk that will give you no benefit and only eat the best foods for muscle growth.

The main food you must eat in order o gain any muscle weight is of course protein. Protein is the only macro nutrient your body can use to build new muscle tissue. Eat at least 1 gram of protein per pound of body weight.

The best sources of protein are chicken, eggs, beef, fish, milk and whey. Eat a combination of these throughout the 4 weeks. They all contain high amounts of quality protein and all have there own nutrient benefits, variety is key.

Eat plenty of healthy fats to boost your daily calories. Healthy fats will increase your energy levels and your anabolic hormone levels for even greater muscle gains.

Good fats to eat every day are avocados, olive oil, nuts, coconut products, dairy products, animal fats, fish oils. Supplement with fatty acids using cod liver oil and omega 3 tablets, as most people don't eat enough fatty fish every day. The extra omega 3's will elevate your testosterone levels greatly.

For carbohydrates all you need is mainly vegetables for their excellent nutrient content and some fruits.


Train intense and heavy

Training is what will stimulate muscle growth. It must be short intense sessions that stimulate the most muscle fibers. Then you can rest between workouts and grow in strength and size ready for the next workout.

To make the workouts intense aim to lift the most amount of overall weight in the shortest time possible. This means lifting for low reps and heavy weights. Big compound, multi joint exercises. Short rest periods between sets and exercises.

Workout every other day and try to only work the same muscle groups a maximum of twice a week. You must progress in each workout in order to continue muscle growth. Increase the intensity each week, through increasing the reps and weights.

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