Types of Cardio and Strength-Training Exercises

• There are many types of cardiovascular exercises that are great to help you lose those unwanted pounds. Some of the best are brisk walking, swimming, biking, aerobics and dancing. Any exercise that increases your heart rate and makes your lungs work harder is considered to be a beneficial cardiovascular exercise.
  
  Strength-training exercises include anything from lifting weights to tension/resistance bands. These exercises tone and tighten your muscles, also resulting in weight loss.
  
  

Best Time to Exercise

• Many people wake up first thing in the morning and go for a walk or a jog. Some people like to exercise in the evening after dinner. The best time to exercise is said to be in the middle of the day. This is the part of the day when you feel the least tired, have eaten a decent meal and tend to feel the best. What time of day you exercise is not what matters, the key is to exercise. Make it a personal choice as to when you exercise or you can get discouraged and eventually give up.
  
  

Tips for Losing Weight

• Keeping a food diary and an exercise log are very beneficial. They make you more accountable and aware of the positives and negatives of what you are eating and how much you exercise.
  
  Do not weigh yourself every day. This just makes you get down on yourself. Instead, weigh yourself at the same time once a week on a given day. For example, if you weighed yourself on a Monday morning at 6 a.m., then do not weigh yourself again until the following Monday morning at 6 a.m.
  
  Have a workout buddy. This will make you accountable to someone other than yourself.
  
  Set a weekly goal. If the goal is attained, reward yourself with a small treat. For example, if you lose more than 2 pounds in a week go out and get yourself some low-fat frozen yogurt after dinner one evening.
  
  Think "portion size." You may want to weigh and measure out your food to see how much you are actually eating and compare it to suggested serving sizes.
  
  

How Often to Exercise

• In order to lose one pound of body weight you must burn 3,500 calories. To lose weight in a healthy way, it is best to set a goal of losing 1-2 pounds per week. To do this you could walk briskly for five hours a week. It is best to exercise for 30-60 minutes five to seven times a week.
  Once the desired amount of weight is lost, then you could exercise for 30-45 minutes a day three to five times a week to maintain the weight loss. Keep in mind that you will still need to maintain a healthy diet and watch the portion sizes. Do not stop exercising completely or the weight may slowly reappear.
  
  

Warning

• Check with your physician before starting any diet or exercise plan.
  
  Always warm up by doing some stretching before beginning any exercise or it could result in an injury.
  
  Wear the appropriate clothing and footwear.
  
  Remember to hydrate yourself during your workouts. Drinking water is the best source for hydration.