A weight loss exercise program is a comprehensive guide to lose weight. It includes
- strength training
- flexibility workouts
- healthy eating
- reducing the calorie intake
- setting nutritional goals
- organizing workouts
- motivational tips and
- various tools to lose body fat
A typical weight loss exercise will have the following setup-
- A warm up and stretching routine for 5-10 min
- Intense work out for 10 min
- Repeat 5 times
- Warming down for 5-10 min.
The intense work out could be-
- Power walk
- Power Yoga
The most important thing that you must realize before starting any weight loss exercise program is that it is a long term commitment, each and every single day. This program is going to be integral part of your daily routine. This must get the importance and priority it deserves. A successful weight loss program requires regular adjustments in both diet and the activity level.
It is advised that you maintain a journal which keeps record of your daily workout. You can also make it your food journal. It helps you track your progress. Weight loss exercise program does not have to be hard, but consistent. A good program will not only help you lose weight, but it will also provide you with many health benefits.
Before you decide to follow any weight loss program, you must take care of the following-
Consult your physician, specially if you have any kind of medical history
Write down your measurements before you start this program. Then, take the measurements at the interval of 4 weeks to gauge the progress you have made through the weight loss program.
Fix up a time for your daily workout, and try to stick to that time. Make a note of it or put a calendar alarm so that you do not miss it by mistake.
Plan your meals. It is not advisable to eat your meals immediately before or after your daily exercise.
Ask for help from your friends, colleagues or relatives. They can give you the feedback or at times remind you of something which you might be missing in your weight loss exercise program.
Start slowly. Once you get used to that program, go to the next level as your body adapts to that routine.
Enjoy your workout. This will keep you going in the longer run.
Set up milestones for yourself and once you achieve them, treat yourself. Treating does not necessarily mean binging. It can also be an addition to your wardrobe.
Invest in a proper exercise clothing and footwear. It will largely depend on the type of program that you have chosen.
Stay motivated. This is probably one of the hardest things to come by. Everyday will bring new obstacles to your workout routine. But, you have to decide that no matter what comes up, you cannot let your routine go.
If possible, try a group weight loss program. When there is some entertainment involved, you are less likely to back out.
Set up short term and long term goals and write them down. And keep reminding yourself of these. Stick them to a place where you are most likely to take notice of them.
Once you have finished your weight loss exercise for a day, don’t be a couch potato. It is equally important to stay active for the rest of the day. Follow your usual routine and try to be as active as possible.
It is possible to lose weight upto a certain level. Beyond that, it is harder to lose until eventually we hit the dreaded plateau. It is hence necessary to change the weight loss exercise program on a regular basis to adjust those physiological needs.
If you are using the scale to monitor the progress you are making, you are doing a mistake which most of us do. We put too much emphasis on losing weight by losing fat. When we exercise, our body composition changes making us lean, fit and shapely as it increases our metabolism. So, concentrate on maintaining a lean body weight and losing body fat.