Learn what
the best exercise would be to lose
weight permanently.
Exercises
performed incorrectly will make fat burning a slow process!
1. Sitting
and reading or watching TV
Here's where we start off the exercise scale but rather
than class this as an exercise we refer to this as an activity. It does
burn a little more energy than sitting quietly or sleeping, although the extra energy
requirement comes from increased brain activity by consciously
interpreting what was seen or read. Increased brain activity burns mostly
carbohydrates however many other metabolic processes will use
fat to fuel the processes, problem is there is very little total calories
being burned. At an estimate this activity will burn
1-2
calories per minute which is very low even though up to
80% will come from muscle
burning fat!
To lose weight fast this activity would be ineffective
because the
total amount of calories burned is insufficient.
2. Light housework - (i.e. dusting or washing up)
These
activities also burn little total calories - around
2-3calories per minute.
Higher percentages of fat will be utilised around
70% of calories burned.
It may seem unusual to include these types of activities
when trying to lose weight but they can be a great aid for
speeding
metabolism.
For example performing more chores around the house regularly would
increase activity therefore increase the energy expenditure for the day.
Total calories burned would be much higher and result in a great amount of fat
burned.
Adding these kind of activities to an exercise program can
accelerate the metabolism. When you start to
lose weight fast you'll never look at
housework in the same light again!
3.
Walking
Walking
is said to be one of the best exercises for losing weight. The percentage of fat
burning is around the 55% mark,
however as with all exercises it really depends
on the intensity of effort.
Walking not only burns a good proportion of
stored fat it can also burn a large amount of calories especially performed
for longer durations and at a brisk pace. A good balance between the
percentage of fat and the total calories burned should be the basis behind
choosing any exercise for losing weight.
Walking is a great start for people of any age wishing to
lose weight fast.
4.
Aerobic exercise or light Jogging
Aerobic
classes are very popular for many trying to lose weight. They can
be very effective in burning a large amount of total energy in a single session.
However if a person is overweight and/or unfit the class may become too
intense for proper fat burning, especially if the individual is highly motivated to keep up with
other, fitter members of the class. For this individual breathing would become
heavy and this will always result in carbohydrates becoming the
predominant fuel, pushing the percentage of fat burning down as low as
30%
It may be wise to start off any new exercise program with
gentle walking activities. After a few weeks try walking briskly until a
little fitness is developed then aerobic exercise may be more effective.
5. Running (7 minute mile average)
At 7 minute mile running we will burn more than
10 calories
per minute and looking at most
runners on the street many may deduce that this must be the best exercise
to lose weight. Most runners seem so thin and lean but in fact running at
this pace would not be the best idea to lose weight. We would probably be burning
about 80% carbohydrates and only
20% fat.
Burning
a high percentage of
carbohydrates may increase rather than regulate appetite.
Trained runners are different their muscles have adapted to this
level of intense running over years of training, they utilise oxygen much
better which accelerates their fat burning potential even at higher levels of
physical exertion.
6. Sprinting
or weight training
Some of the most intense exercise we can perform. The
energy to fuel these activities comes almost exclusively from
carbohydrates. The amount of total calories burned is very high whilst
performing the movement, however they can only be performed for short
periods due to muscle fatigue. Plenty of rest periods are needed between
each bout resulting in less total calories burned over the course of a
training session. Normally other aerobic exercises are performed
continuously for the whole duration of a session therefore total calories
burnt are usually much higher. A positive reason to exercise lightly over
a longer duration!
Intense exercises may now seem totally out the question
when trying to lose weight however, it has been suggested that intense
training can elevate the metabolism long after the exercise has stopped,
resulting in many extra calories being burnt while at rest. Using
weights to build lean muscle also has the added advantage of
increasing
the metabolism again rocketing the fat burning potential at rest. Including
a little weight training in our exercise program may be a good idea but
it should only be attempted after fitness has increased a little.
Ankle weights benefits for losing weight while exercising