How to Exercise Away Your Unwantd Flab

     If you are trying to lose excess body fat faster than your diet is currently allowing you, and you want to speed things up ...

... then your number one help is an exercise program! Almost any kind of exercise is great for weight reduction but there are some exercises that will really speed up the process of dropping those unwanted pounds.

Sometimes it seems as though arranging exercise on top of all the other busy things in life can be difficult - so, first, don't let that stop you. The exercises I have listed below need only be performed for a few minutes a day but your the changes to your overall health can be amazing.

Before starting any new exercise routine, it is important to get an okay from your personal doctor - just to make sure you don't have any medical conditions that may inhibit you from benefiting properly from any kind of strenuous exercise program. Once you get the go-ahead from your doctor, you are good to start. So get started now! Don't wait!

Exercises to lose weight quickly fall into two categories. The first is called 'aerobic exercise' (getting the body highly oxygenated) and the second is known as 'resistance training' (the use of weights). These two forms of exercise work differently on the body and both types are vital if you want to shed that weight quickly.

Aerobic exercise will increase your heart rate and improve stamina in a reasonably short period of time. Four very common forms of aerobic exercise are: Skipping, Fast walking, Cycling, Running

These can either be done outside in the fresh air or, if you prefer, in a gym on purpose-made equipment like exercise bikes and treadmills. (Dance classes, kick-boxing etc are great aerobic exercise and your gym will probably run some courses.)

Weight training, on the other hand, is different from aerobics because its aim is to increase your body's lean muscle mass. That new lean muscle will then burn off your unwanted fat much faster. The more lean muscle you have on your body, the faster you will burn calories and fat.

For quick weight loss there are some easy exercises you can do at home. Let's take a look at some of these now:

1. Skipping
Skipping is fantastic aerobic exercise. Only 60 skips per day can start to seriously blast into those excess calories. Then, once you can do 60 skips with ease, you can add an extra 10-15 skips to your routine everyday to watch the weight fall off.

2. Step-ups
The great thing about step-ups is you don't need any special equipment because you can use your backyard or household steps for this one. Stepping up and down will have your heart rate increased in no time and the calories will melt away. Try to perform 3 sets of 20 steps once a day. Then, as your fitness develops, you can aim to increase the number of steps every day as with skipping.

3. Walking
One of the best exercisers to start your exercise routine off is walking. If you walk for 30 minutes a day you will notice a great improvement in your general health in a very short period of time. However, for rapid weight loss try walking at a fast pace. If you have trouble maintaining a rapid walking pace for a long time then try alternating from fast to slow five or ten minutes at a time, or alternating walking with gentle jogging.

4. Squats
Squats don't usually make your heart race but they will help in building strong leg muscles. Because the "squat" is considered one of the hardest exercises to perform, don't feel let down or embarrassed if you have difficulty only doing two or three. Remember, developing and strengthening lean muscles equals faster fat burning and that is the purpose of squats.

All of the above exercises have one thing in common: they are exercises that have been proven to help people to lose weight quickly. If you do the above four exercises on a daily basis then it won't be long before you have achieved your desired weight. So what are you waiting for? Start!

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