Weight Loss Exercise Programs

When you lose weight from dieting alone, some of the weight lost comes from lean muscle tissue. Some experts believe that aerobic exercise prevents this reduction in muscle mass. But the facts tell a different story. Several studies show that diet and aerobic exercise both lead to a drop in muscle tissue. Aerobic exercise won't offset the loss in lean muscle caused by dieting.

When you lose weight by dieting, roughly seven of every 10 pounds lost over a 12-week period come from fat. Adding aerobic exercise doesn't prevent the loss of muscle. But it does reduce it slightly. You'll get better results when you combine the right diet with aerobic exercise and resistance training. Virtually all of the weight you lose with this kind of program will come from fat.

Weight Loss Exercise Programs

1. Start by exercising for 10 minutes, 6 days per week, or 20 minutes, 3 days per week. If you can do 60 minutes then even better. Always start with a light walk to warm up, and then increase the pace of your walk.
2. Warm up and stretch for 5-10 minutes. Power walk for 5 minutes, slow walk for 2 minutes. Repeat for duration of your walk. Always complete a warm down before finishing the session.
3. Warm up and stretch for 5-10 minutes. Power walk for 500m, slow walk for 100m. Repeat for the duration of your walk. Always complete a warm down before finishing the session.

Care tips on Weight Loss Programs

• Check with your doctor before beginning an exercise program!
• Plan and prepare your meals for the week beforehand.
• Use every resource you have to motivate you, including your friends, family, and co-workers
• Reward yourself at the end of each week if you completed all your workouts.
• Use this workout log to keep track of how much weight you're using and to track your progress.
• Take your measurements and make a note of them. Re-take them every 4 weeks to track your progress
• Decide when you will workout (in the morning, at lunch or after work) and write it down in your calendar or fitness journal.