Ten Exercise Tips for Weight Loss

If you’re trying to lose weight, starting an exercise plan can
help accelerate the weight you lose, and the rate you lose it
at. Exercising smartly is the first step, so here are a few
brief tips to get you started:

1. When you decide it’s time to start working out, start slowly
and realize it will take some time to see results. Don’t get
discouraged if you don’t achieve your fitness goals after the
first week… many people make this mistake and end up
abandoning their plans because of it. They feel that if they
really push their bodies they can lose more weight in a couple
of work outs, and your body simply doesn’t work that way.

If you try to push your body too much in the first few goes, you
are likely to end up with sprained joints, a sore back and even
torn ligaments. The rule to be followed here is slow and steady
wins the race.

2. Check your weight before you start the new exercise routine
and then try to limit yourself to checking only weekly. If you
keep checking for changes frequently, you’ll be disappointed to
not see radical changes immediately. It might be one or two
weeks before you notice any change.

One thing you also need to be aware of: If you start exercising
and working out as a way to lose weight, you could find yourself
initially disappointed. Because when you work out, you start
building muscle. And muscle weighs more than fat. So many people
will start losing fat while they’re building muscle, and not
notice any change on the actual weight scale.

So instead of worrying about what the scale says, try taking
your measurements before starting your weight loss exercise
program, and notice how your cloths fit. Then each week, take
your measurements again, and try on the exact same cloths to see
how they’re now fitting. Usually you’ll notice you’re losing
inches, and your clothes are fitting better – even if the scale
says you haven’t lost any weight.

3. When you do notice changes, reward yourself. No, not goodies
like chocolates or sweets. Reward yourself with a movie, a day
off, or fun shopping spree.

Rewards can keep you going. It is a good idea to save on the
money that you wanted to spend on ice creams and chocolates and
then treat your self to something more substantial.

4. You can, and should, take a day off from exercise every week.
Make it part of the exercise routine. Your body needs a day off
from heavy activity, exercise and workouts, so be sure to
schedule it in as part of your actual routine, to make sure
you’re taking care of it properly.

5. Exercise out doors as much as possible. There are two
advantages of exercising outside: First, it gives your body a
chance to get much needed fresh air and sunshine. The sun also
gives you a healthy does of Vitamin D. Secondly, Being outside,
seeing everything going on around you, being around other
people, smelling and hearing the world… all of these assaults
to your senses help perk up your mood, keep you happy, and keep
you motivated to continue with your exercise and weight loss
plans.

6. Try collecting information about exercise and fitness in
general, or researching different types of exercises. There are
a lot of ways you can work out at home, and extensive research
has been done on exercise in general. Plenty of this information
is easily available.

Try browsing the net or getting a book or two on how to exercise
at home. This information will be useful to you to know how much
you need to work out on each specific exercise in order to burn
off the desired number of calories. It can also help you get
ideas for new types of exercise, so you’re not easily getting
bored with the same old routines.

7. Try to get somebody to exercise along with you. It should be
somebody committed to do this with you, otherwise they could
accidently cause your own interest to dwindle.

Getting a committed person to exercise with you helps keep you
going. There may be days when you feel just too lazy to crawl
out of bed in the mornings. On such days, the knowledge that
some body is waiting for you is enough to slide out of bed.

Another advantage is that you can discuss your progress and
fears with another person and be a sympathetic listener to the
other person as well. This is a fine way of getting motivated
your self, and losing weight faster.

8. Listen to your body, and stop when it’s had enough. If you
push it too far, you could end up hurting yourself.

When you have worked out long enough, your body will start
giving you signals. Heed those signals. This is particularly
true in the initial stages of getting started with your exercise
routine. Take one step at a time. Stop when you are out of
breath or when a certain part of your body tells you that it has
had enough. Hint: Pain is a message from your body that it needs
to stop *now*.

9. Increase the amount of time you exercise gradually – not in
sudden steps. Trying to do too much, too soon can cause you to
hurt yourself severely. And not being able to meet your own
expectations for the amount of time your exercise, the amount of
weight you lift during work outs, or the number of miles you can
run for instance, will only make you discouraged, and more
likely to quit the exercise routine before it’s had a chance to
be of any benefit.

10. Stick to your exercise and work out routines. For some
people this is easier said than done. Most of us have such
hectic schedules that it is quite difficult to fit in time for
exercise. But your body… everyone’s body… NEEDS proper
exercise and fitness. So just make up your mind to do it. Then
do it.

Select an exercise pattern to suit your life style. All of us
have different life styles and professions so there is no sense
in trying to follow the book strictly. Try and follow an
exercise routine that is suitable for you. Exercise is important
but sticking with it for the long haul is what helps you lose -
and keep off – the added weight and fat. And by choosing
exercises that fit your personal likes, dislikes and life style
- you’ll be more likely to stick with it and see the real,
lasting results you want.

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