Working Out

Every person who is on a fitness journey should understand the importance of calorie burning. Calories are a unit we use to measure energy. If a person consumes 3000 calories in their daily diet, and burns 3000 calories per day through working out, they will maintain their weight. If a person burns more calories per day than they are consuming, they will lose weight. The more you understand about calorie burning, the simpler weight loss or maintenance goals can be achieved. Let’s first discuss the workouts that burn the most calories.

It has been believed for years that the ultimate calorie burning workout is jogging or running, this is true to an extent, however when it comes to the best calorie burner, it depends on the individual. If you can sprint, for example, going at your fastest pace, pushing your body to the extremes for 2 consecutive minutes followed by one minute of a steady paced jog, these intervals can burn much faster than a run or jog.

For those that don’t enjoy running or sprinting, there are other options for a fast calorie burn. Plyometrics is among the most effective short workouts that deliver great results. The basis of plyometrics is to perform quick, very explosive moves while landing softly on your feet. Moves such as jumping jacks and vertical leaps on stepping boxes are done at fast intervals. The key to the calorie burn with plyometrics, is all in the engagement of your legs and core. When done correctly, plyometrics can burn up to 10 calories per minute, which is astounding when compared to traditional gym workouts.

Top Calorie Burning Workouts that require Special Access

If you have access to rock climbing, the required strength and stability will incorporate virtually every single muscle in your body with little to no breaks, making this workout an ultimate top pick for calorie burning. For an individual weighing, around 150 pounds, this can mean burning over 400 calories in only 30 minutes.
A pool is required for the intense calorie burn you can get from swimming. Not only does swimming use your largest muscle groups, but it also allows you to choose the level of calories you want to burn based upon the type of swimming you do. The butterfly stroke is a great option to burn the most calories. If you want something even more intense, a swim in a body of water with a current, will add resistance to your workout.

Tips to Burn Even More

The good news is, if some of these calorie burning workouts don’t appeal to you, there are still tips you can incorporate into your lifestyle to burn the most in the shortest amount of time. Below we will discuss what you can do, starting today:

1.) Eat breakfast prior to working out. Research has been done that proves individuals working out with breakfast partially digested in their system, versus those who start a workout on an empty stomach, perform much better and, as a result, burn more calories. Fiber rich and protein packed foods such as steel-cut oats, fruits, almonds and egg whites are great pre-workout meals.

2.)Lift heavier weights at lower repetitions. It’s a common misconception that cardio is the best way to burn calories, which makes many assume lower weights with more reps at a faster pace would be the best bet, this is false. Lifting heavier weights at a slow controlled pace can burn up to twice as many calories as lower weights.

3.)Take your workout outside. If possible, do your workouts outdoors, it has been proven that even when you are doing the same workout at the same pace, being outside has a more effective result for your burn. The uneven ground and climate changes are a few reasons this is such a great tip.

4.)Focus on your lower body- Larger muscle groups exert more energy; thus, you burn more calories. Among your largest muscle groups are found in the lower body, your legs, glutes and lower core are primary spots to focus on.

Your Ultimate Workout

One size does not fit all when it comes to creating a workout plan to burn the most calories. It is important to consider the following factors and ask yourself these important questions:

-Your lifestyle-How much time do you have? What equipment do you have access to? Do you like slow and controlled workouts, or do you like fast intervals?
Example: If you only have 30 minutes a day, at home in your garage, and enjoy fast intervals, setting up a small area and box for plyometrics is going to be the most effective for your lifestyle.

-Your Commitment Level-How many days a week will you be working out? How hard you will push yourself? Will you challenge your entire body?
Example: If you can only commit to 2 or 3 days a week but are willing to push hard and challenge yourself, then rock climbing or mountain biking will best fit your commitment level.

-Your Goal- When do want your results to show? Do you want increased energy on top of weight loss? Do you want internal changes as well as external?
Example: If you want to start seeing some results within a month and want to increase your energy levels then an alternation of plyometrics and heavy weight lifting are going to fit best with your goals.
These top calorie-burning workouts, tips and examples all prove that the best calorie burning workout for you, will be the one you can stick with. There is no workout that can match the results of persistence and will power, with these workouts you are guaranteed to get more burn at a faster rate.

Losing weight and staying healthy seems simple enough: eat less and be more active. However, while it is easy enough to say, actually living a healthy lifestyle can be far more complicated and difficult. Structuring your daily life around diet and fitness while still maintaining all those other activities that you want to or need to do is a never-ending challenge, even for people who are already in great shape. Therefore, it is important to understand the effectiveness of both exercise and dieting in losing weight and maintaining good health.

We can always exercise more and we can always eat healthier foods. There is an endless list of things that we can stop doing or start doing that will lead to a healthier lifestyle: eat more vegetables, take a bike to work, drink less alcohol and so on. However, these straightforward lists do not account the for the simple fact that we all have a limited amount of time, money, energy and willpower to spend each day. Any health guide that fails to account for this fact merely makes us feel bad, as if we should be doing more, but are simply too weak.

In the vast scientific literature behind dieting, exercise and health, there is no evidence of a perfect way to lose weight and stay healthy. Looking at a huge range of diets and exercise regimens, the deciding factor in the end is always the drive of the individuals to achieve a healthier lifestyle. What really matters when it comes to losing weight and staying healthy is making practical lifestyle choices that you can realistically maintain.

Calories and Health

At the most basic level, weight loss and gain revolves around your consumption and expenditure of calories. Therefore, any discussion of weight loss and health first requires a solid understanding of the central role of calories in human health.

In the simplest terms, you will lose weight when you consume less calories than you expend. To lose a pound of fat, there must be a deficit of 3,500 calories, which can be achieved either by consuming 3,500 calories less or burning 3,500 calories more.

For example, if a 200 pound man is aiming to lose one pound per week, then he needs to either run about 3.5 miles per day or cut back on 500 calories worth of food per day. In theory, both methods should achieve the same results.

If simply cutting back on 500 calories per day sounds much easier than going for a 3.5 mile jog, then you are beginning to see why good eating habits are an easier and more practical road to weight loss and healthy living than exercise.

Exercise and Weight Loss

The advantage of dieting over exercise exists for two main reasons.

The first reason is that exercise is actually relatively inefficient at burning additional calories compared to the amount of calories that the body burns naturally just to stay alive.

You body has a natural “resting metabolic rate”, which is the rate that you will burn calories with absolutely no activity beyond the body’s natural functions. This rate is calculated as 370 calories plus 9.81 times the amount of non-fat weight in your body. So the 200 pound man from the previous example with 30% body fat will expend 1,743 calories just by being alive.

On top of that base rate, he will also burn additional calories from natural movements, such as fidgeting, and the actual act of digesting the food that he has eaten. Add on the calories burnt from even the laziest of daily routines, and the man will have burnt 2,300 calories in a day without touching a treadmill or doing a single push-up.

The addition of exercise to this base rate will barely make a difference compared to how much the man burns simply from doing his regular routine. Therefore, while exercise can help, there is a hard limit on how many additional calories you can burn through in a day with exercise, and it is small compared to the amount that you will naturally burn and the amount that you can consume through a poor diet, which leads us to the second reason why exercise is less effective than dieting.

The second reason stems from our poor ability to guess and track our daily caloric intake. People assume that because they are exercising, they are free to eat more or less how they want. People without a regimented diet program tend to vastly overestimate the amount of calories that they are burning while underestimating the amount that they are taking in from food.

Some studies have shown that people who only exercise without a diet plan end up consuming an additional 2-3 times as many calories as they burned through exercise compared to when they followed a strict dietary regimen.

A Healthy Diet Is Key, But Exercise Is an Important Part of Any Healthy Lifestyle
Due to the relative inefficiency of exercise in creating a caloric deficit compared to dieting, it is far more important to spend your time and effort ensuring that you have a solid diet in place. However, exercise is an important part of any healthy lifestyle. While exercise may only make a small contribution to creating a practical caloric deficit that you can stick to, it does contribute dramatically to other areas of health, as well as your overall lifestyle, which has a virtuous cycle with your ability to maintain a healthy diet.

Losing weight is the goal of many people, from all walks of life. No matter the age, gender or socio-economic category, the desire to lose weight is a common factor. We have all seen the fad diets, the magic pills, the crazy food trends and yet, many of us lack the basic knowledge of how weight loss works. We can turn to science for some help with some of the fundamental questions about weight loss.
Is there a scientific formula for weight loss?
There is a simple guide to losing weight. You must burn more calories than you take in. Everyone knows that, right? But did you know that scientists from Washington University found that it is better to cut calories than to just exercise? Researchers discovered that individuals who just increased their activity level without cutting calories did not lose as much weight as those counterparts who cut calories only. As an example, a person could run three miles to lose 300 calories (energy) they could cut 300 by not eating two ounces of potato chips. Doctors, however, do not want to minimize the importance of exercise; their conclusion that the best way to lose weight is to incorporate both diet and exercise in a daily routine.
Is metabolism essential to weight loss?
For many years, experts believed that metabolism was set due to genetics and other factors. However, in the past few years, research done at NASA shows that activity can affect metabolism. When a person is immobile for a period, their metabolism stalls, but if that same person begins to move again, their metabolism becomes active as well. So, exercise is still a critical part of weight loss.
Can I eat a special combination of food to help me lose weight?
There are a million diet combinations out there like low-carb, no-carb, low-fat, Paleo programs, and even vegetarian. The truth is that there is no magic food group that you can eat or eliminate that will guarantee weight loss. The good news is that most diets will work if you follow them. Any program that requires you to cut calories, make healthier choices and exercise will result in weight loss. It is not magic but again the science of fewer calories in than what you use daily.
Does mood or psychology have anything to do with losing weight?
Surprisingly, our brain and our attitudes have been shown to affect how much weight we lose and how fast. If you have spent years making poor choices about nutrition and what you eat- your brain has developed patterns for diet, just like any other habit. Your mind can affect when you “feel” full or what foods make you “happy.” Your brain can also send messages about cravings and comfort food.
The good news to this research is that just like you can program your brain to be in a negative diet pattern- you can make adjustments that will change those patterns. As you make healthy choices in food- more vegetables and fewer Twinkies- new paths in your brain are formed, and your body will respond accordingly. You will find it easier to form the new habit and make better choices.
Can stress affect weight loss?
Have you noticed that when you are stressed about something- bills, work, relationship problems, that you crave more junk food? This craving is not just in your mind stress hormones create the desire for carbohydrates and other comfort food. The stress reaction dates back from prehistoric history. In the times of dinosaurs and saber-tooth tigers, if a person became stressed their body would trigger a need for carbohydrates to “store up” and face the challenges. Unfortunately, our bodies react the same way to stress thus becoming a barrier to losing weight.
So, as you can see, weight loss is not a random process. There are scientific explanations and strategies for the science of losing weight. The key things to remember are to exercise consistently and to eat fewer calories. If you restrict how much you eat, along with what kind of food you eat, weight loss will follow. It is all about balance in life…whether it is losing weight or maintaining your goal size. Diets work if you follow them but it is all in your mind, so be positive and make good choices. You are sure to succeed in losing weight.

Keeping your body healthy and fit should be on top of the list of the most important things. Maintaining good health is all about being conscious about what you put in your mouth and what you do daily. Exercises protect you from the ever increasing diseases. No matter the size of your body; overweight or underweight, maintaining fitness is necessary. You can be very lean yet have a lot of cholesterol in your body. Apart from helping you lead a healthy life, exercise gives you a good night sleep when you retire from your day’s work.

Keeping fit is a very easy task, especially if you are doing it on a daily basis. All it requires is ten to twenty minutes of your time. Considering that the day has 24 hours, twenty minutes won’t be so hard to find. Even if you are one of those people who have a very busy schedule, you can’t lack time to squeeze it in. This little time can mean the difference between you and someone suffering from a certain life threatening illness. Moving your muscles and raising your heart beat a little bit is the easiest way to a healthy and fit body.

A study which was done in the University of Virginia proved that exercise has an immense impact in the way we look and feel. Exercise makes us feel lively and look younger. The study involved routine exercises lasting up to 15 minutes for just twenty one days. The different people who volunteered to take part in the study demonstrated fitness of people who were fifteen years younger. The strength which they gained in their muscles was like that of people twenty below their age. Their flexibility was also enhanced in a great way. This study proved that you do not require to work out the whole day to be fit.

You do not need a whole gym set up to keep your body in shape. You can do exercises while you are at your premises and still maintain fitness. Here are simple exercises which you can do at home to keep fit.

Cardiovascular workouts
This is one of the best exercises since it involves your body’s engine. In order to strengthen your heart muscles, you need to do cardiovascular exercises. The best time to do these exercises is in the morning. Cardiovascular workouts make sure that your blood flow is balanced and air intake is improved. Cycling, jogging, aerobics and brisk walking are some of the best cardiovascular exercises. Since we are talking about home exercises, you can spot jog or do aerobics while you are at your house.

The stair climb and Bicep curl
If there are stairs in your home, consider yourself lucky. Stairs are recommended for a healthy and active body. Climbing the stairs tones your legs as the bicep curl strengthens your arms. During this exercise, you need the dumbbells. Hold them in your hand as you ascend up the stairs. The bicep curls are performed as you climb the stairs. The burn in your legs shows that you are doing something. The results are wonderful.

Jump squats
For jump squats, you do not require dumbbells. All you need is you; squat all the way down and then push yourself back up by making a jump. When landing, make sure you land on your feet and go back to the squatting position. If you find it difficult to balance, ensure that your fists are held tight and are placed at the front.

Pile squats
When taking pile squats, assume a v standing up position that has a shoulder width gap. Go down towards the ground as if you are doing a regular squat. Stretch yourself by exploding into a quick jump. Repeat the exercise until you can’t do it anymore.

Hip extension
This is an exercise to stretch the hips and improve your balance. It also strengthens your legs, shoulders and back. Here, you should stand straight as you hold your dumbbells. Move your right leg to the back while ensuring that you step on the floor with your toe. Use your hips to lean forward and lift the leg at the back. While making a T using your shoulders, move your chest downwards to the ground. Repeat this ten times for both legs and ensure your head is in a straight position.

The plank
Dumbbells are not needed when doing this exercise. Lie on the ground facedown, bring your elbows to the ground and use them to lift yourself. Your whole body from the head to ankles should be straight. Ensure that your abdominal muscles are held tightly when lifting your body. Maintain the position for a minute or so.

The Jackknife
The jackknife should be done for a very short time. Lie down on the ground while maintaining a flat position. In case you need support, use a rolled towel and place it on the lower back. Tighten the abdominal muscles and stretch your arms outwards above the head. Lower them then do the same thing again. The flexibility in your core area will be greatly increased.

Every part of your body needs to be involved in exercise for full fitness. With these exercises, you will definitely get excellent results after a few days. These exercises will make you feel alive, energetic and give you a glow. Your life will change for the better.

Exercise is a dreaded subject with many people. It is well known that exercise helps you lose weight faster, so some dieters reluctantly make it a part of their daily routine. There are DVDs and programs dedicated to different types of exercise; everything from hip hop to yoga. Did you know that even if you don’t need to lose weight, exercise can improve your life in ways you haven’t considered?

 

Exercise can make you smarter:

Regular exercise helps with the prevention and maintenance of Diabetes and Heart disease, but a lesser known effect is what it can do for your brain. Harvard researchers say that just 10 minutes of daily exercise can change your brain. Each time a person exercises, chemicals like serotonin, dopamine and norephedrine are released into your body, helping boost your memory and mental sharpness.

Consistent workouts can slow the aging process.

Studies conducted by the University of California showed that daily exercise at least three days a week for 45 minutes caused a cellular change that slowed the process of aging. Much of this improvement is attributed to the decrease of stress relieved through physical movement. Exercise also increases blood flow to the brain which helps us to put worry out of our minds easier and helping us to stay younger mentally and physically.

Exercise fights depression:

Did you know that burning off 350 calories, three times each week can treat depression just as effectively as antidepressants? Each person is different, but studies have shown that consistent exercise relieves the symptoms of depression. Research has determined that physical activity boosts the neurons in the brain that are often affected by depression. Even three sessions of yoga during the week increased the chemical GABA in the brain, causing better moods and less anxiety.

Physical activity improves learning ability:

Exercise boosts chemicals in the brain called growth factors that maximize learning and memory. These growth factors establish new connections in the brain that sharpen our focus and retention. It takes brain “muscles” to think about coordinating movements in such things as dance or aerobics. Our concentration levels are affected, too, by working on complicated moves. German researchers found that high school students who worked out with some precise physical movements for 10 minutes before taking a test, did remarkably better than those who just completed regular activity. The students who did not do any physical activity did the worst on the written exam.

Regular exercise improves body image and confidence:

Studies have shown that people who worked out regularly for a period had more confidence and a better body image. This research did not involve weight loss but instead tracked individuals who improved their starting ability. For example, a person who could only walk the one-half mile when they started and worked their way to one full mile, increased their confidence and saw themselves with a better body image.

Daily exercise gives a natural “high”:

The old cliché about the “the runner’s high” proves to be true. If you try to push yourself as hard and fast as you can for about 30-40 seconds, before slowing back down, you will experience a rush of adrenaline and well-be. If you do this five times in your workout, you will feel the happy “buzz” for the rest of the day.

Keep a fit brain:

Even less strenuous exercise like walking or working in a garden has benefits. Just doing your favorite activities on a regular basis help your brain to stay sharp and keeps things like word recovery and memory at a steady level. Even as you age, some consistent activity wards off the dullness of age and a sedentary lifestyle.

Exercise fights Alzheimer’s Disease:

The Alzheimer Research Center has studied the effects of exercise on the disease. They found that because physical activity protects the hippocampus (which controls memory and spatial awareness) in the brain, a person was less likely to suffer from the effects of Alzheimer. A Dutch study was done in 2000 also proved that men who exercised regularly, even when genetically prone to the disease, were four times less likely to suffer from the severe effects of Alzheimer than those who didn’t exercise at all.

Regular exercise gives you more energy:

If you are tired and in a slump, exercise will help you feel energized. Physical activity boosts oxygen to your organs, as well as helps your heart and cardio system to work better. Walking, working out or aerobics will give you more energy than two cups of coffee, without the afternoon slump that goes with our favorite beverage.

 

So, as you can see, exercise is much more than just a way to lose weight. Daily or consistent physical activity can help you age slower, think clearer, remember more and spice up your love life. When you look at the research done about regular exercise, you discover that it is not necessary to have an elaborate, expensive program. There are simple things you can do every day to introduce exercise into your life and schedule. Even if you start out slow, you will soon see benefits of intentional exercise, in all areas of your life.

 

Too often, we put off exercise because we don’t have a gym membership or time to devote to a strict routine. As we have noted, any movement is better than just sitting still. The joys and benefits of exercise will make the effort worthwhile, and soon you will wonder how you ever got along without it.