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3 Great Weight Loss Exercises


It's a given that effective weight loss is much more then simply going on a "diet". To really lose weight and (hopefully) keep that weight off, you need to add exercise to the equation. For Most people, weight loss exercise means aerobics - running, jogging, kickboxing or some other type of routine where you get your heart racing for 30 to 45 minutes.

It's true, that one hour of aerobic exercise probably burns more calories than one hour of weight training. However, the calories burned during exercise are only part of the story. When you're finished lifting weights, your muscles need repair themselves; this repair process burns additional calories. Further, the result of this repair process is additional muscle mass, and guess what --muscles burn calories, even if you're just sitting around. Recently, Curves' Fitness centers revealed the results of two separate studies that prove just that. The studies showed that participants were actually burning, on average, an additional 265 calories per day, because of the additional muscle mass. Meaning they could actually eat more everyday without gaining weight!

Want to really pack some muscle on? Try adding these three exercises to your fitness routine. All three are "compound exercises" meaning they work multiple muscles simultaneously.

The Squat: One of the toughest exercises you can do, the squat, as its name implies, involves squatting down to an almost sitting position, then pushing yourself back up. Squats can be performed with or without added weights. Simply stated, the squat packs muscle on your lower body, muscle that will be burning calories for you, even while you sleep.

The Deadlift: Another great lower body exercise that also hits your shoulders and arms. Using a barbell, you start in an almost kneeling position, keeping your spine straight. You grip the weight(s) about shoulder width apart, then slowly push up until you're standing with the weight at about waist level. After a momentary pause, you slowly lower the weight back to the starting position.

The Bench Press: Here we work the upper body, especially the chest and shoulders. This exercise can be performed using either a barbell or dumb bells. You start by lying on a bench, grip the weights at about shoulder width, press up until just before your arms lock, then slowly lower the weight back to the starting position.

All three of these great exercises have multiple variations; beginners should start with very low weight and practice the exercise to get proper form. Better yet, invest in an hours worth of personal trainer time and have him/her get you started and help you develop an ongoing plan.

David Olsen is the founder of 40Something Fitness, the website that helps you defy middle-age. Visit us for more muscle and fitness articles today.


MORE RESOURCES:

NPR (blog)

Walk A Little Faster To Get The Most Out of Your Exercise Time
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Some people — who are they? — have no problem fitting regular aerobic exercise into their lives. The rest of us want to know how much we have to exercise to see health benefits. Now we have some answers: You may want to go just a tad longer and ...
Any Exercise Is Good, But Higher-Intensity May Be BetterU.S. News & World Report

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Jackson Clarion Ledger

Diabetes statistics directly related to exercise
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According to the 2014 statistics report from the Center for Disease Control and Prevention, 29.1 million Americans have diabetes. That's is an alarming figure, which shows how common the condition is becoming and how important it is for patients to ...

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Exercise reduces abdominal obesity independent of exercise intensity
2 Minute Medicine
1. Participation in an exercise program, regardless of the amount or intensity, was linked to a reduction in waist circumference and body weight in obese adults. 2. Higher exercise intensity was associated with improved 2-hour glucose level in obese ...
Only High-Intensity Exercise Improves Glucose ToleranceMedscape
Fixed exercise time, not intensity decreases abdominal fat; intensity required ...Healio

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How Long Do You Have To Wait To Exercise After Getting A Tattoo? 4 Workouts ...
Bustle
The moment after you get inked, you probably aren't asking yourself, ”How long do I have to wait to exercise after I get a tattoo?“ Instead, you're thinking about how you're going to show it off to your friends or what your parents will say (if they ...



The Courier-Journal

Exercise stretch and reach
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The lack of reaching and stretching can stop an enthusiastic beginner from exercising because of the soreness that can follow a workout. Since we tend to reject pain, exercise then becomes something to avoid. Reaching and stretching may be the most ...

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Exercise, socialize and stay happier
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In the book, “What Makes Olga Run: The Mystery of the 90-Something Track Star and What She Can Teach Us about Living Longer, Happier Lives," Bruce Grierson explores what a 94-year-old can tell us about how our bodies and minds age. This is an ...



IRGC: Naval exercise also 'media-psychological' operation
Al-Monitor
Last week, Iran held multi-day naval exercises in the Persian Gulf in which a mock US aircraft carrier was attacked using a variety of missiles and speed boats. The drills, named the "Great Prophet 9," in the strategic Strait of Hormuz, was not only ...

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Movement was another part of my daily life that my disorder besieged; I was obsessed with exercise. During these years, whether the girl in the mirror looked back at me with ease depended on whether or not I had worked out. SoulCycle was the perfect ...



USA TODAY

Officials: 12-year-old killed by police 'failed to exercise due care,' legally ...
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In the 41-page response to the family's lawsuit filed Friday, the city says that Tamir's injuries “were directly and proximately caused by the failure of Plaintiffs' decedent to exercise due care to avoid injury.” The response further says that ...
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Mayor apologises after claim 12-year-old was to blame for being shot by policeTVNZ

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Does compression boost exercise performance?
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But a new study and several reviews of relevant research raise questions about whether the garments really function as expected and help people to exercise better and, if they do, whether it is the clothing or people's expectations doing most of the work.

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