How to Lose Weight with Exercise: Specific Exercises

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How to lose weight with exercise was the subject of my last post. In this post, I’ll address how to lose weight with exercise, but I’ll focus more on specific exercises. I’ll address the importance of stretching, which not only burns calories, but also gets you warmed up and ready to go for subsequent exercises. If you remember from my last post, I discussed how to lose weight with exercise, but I divided the exercises into two groups. I mentioned how to lose weight with exercise, but with a focus on cardio. I also mentioned how to lose weight with exercise, but with a focus on strength training. So this post will focus on all three areas: the importance of stretching, and specific cardio and strength activities for how to lose weight with exercise.



How to Lose Weight with Exercise: Stretching

The first component in how to lose weight with exercise is stretching. Stretching prepares your body for additional exercise. So first you stretch, and then you can work on how to lose weight with exercise…specifically focusing on cardio and strength training. Following a little later are a few types of stretching you can do to warm up. Then you will be prepared for how to lose weight with exercise.

How to lose weight with exercise is the primary purpose of this post, but the importance of stretching cannot be overstated. The ability to move your joints throughout their entire range is crucial for great joint function, as is having the ability to lift, step normally, and walk. How to lose weight with exercise is also about how your body works. For instance, say your knees can’t extend all of the way, how lose weight with exercise would be the least of your worries. Bent knees when walking puts extra strain on the hip and lower back. The capacity of a joint to move by way of its standard range is affected by the joint’s state and also its surrounding connective and muscle tissue. A tight (short) muscle reduces the joint’s potential to move as it should. If the hamstrings are not long enough, the pelvis’ tilting ability is limited. This directly affects your lower spinal region and can result in discomfort in your lower back. Surely you wouldn’t be as concerned about how to lose weight with exercise if you were having pain in your lower back.

How to Lose Weight with Exercise: Top of Form Knee to chest

  1. Stat your back, legs straight, bend one leg, pull towards chest with hands on backside of your thigh; hold for ten to thirty secs.
  2. Do again with the other leg.

How to Lose Weight with Exercise: Spinal Twist

  1. Sit with left and right legs straight in front.
  2. Bend either leg and cross it over the knee of the other leg.
  3. Stretch by putting your elbow outside the opposite knee; slowly turn in the direction of your back placing your hand behind; look over your shoulder.
  4. Keep this position for ten to thirty secs.
  5. Do again on the other side.

How to Lose Weight with Exercise: Doorframe Hamstring Stretch (Protects the back, neck and knees)

  1. Lay on your back near a doorframe or wall. Look at the ceiling.
  2. Lift one of your legs so your heel rests on the doorframe or wall. Gradually move your hips closer to doorframe or wall until your leg gets as close to a right angle as possible. If you keep your legs straight, you’ll get a more intense stretch.

How to Lose Weight with Exercise: Cardio

Cardio is essential to how to lose weight with exercise. It’s related to blood vessels, lungs, and the heart, working in unison to send oxygen-filled blood to muscles while exercising. Those who often participate in cardiovascular workouts reduce their risk of contracting a variety of diseases, such as those related to elevated blood pressure and heart disease. You’re reading this post for how to lose weight with exercise, and not the health benefits of cardio, but I thought I’d through them in anyway. Here are some cardio suggestions for how to lose weight with exercise: swimming, running, biking, hiking, jumping rope, and walking. There are many more cardio options for how to lose weight with exercise, but these should get you started.

How to Lose Weight with Exercise: Strength Training

How to lose weight with exercise is also tied to developing muscular strength. This can be essential to each your wellness and potential to carry out every day activities, like performing household tasks (working in the yard, lifting groceries) or duties related to your job (e.g. moving or lifting objects of great weight). Here are some strength suggestions for how to lose weight with exercise: free weights, weight machines, and calisthenics (such as pushups, sit-ups, chin-ups, etc.).

How to Lose Weight with Exercise

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How to Lose Weight with Exercise: Stuff I Did
Do you want to learn how to lose weight with exercise? Duh, that’s why you’re reading this post. I’ve been there, so I do know how to lose weight with exercise. I was about 200 lbs., which is really overweight for me, because I’m normally a skinny guy. My average weight is anywhere between 150 and 160 lbs. I’m not writing this post as a guideline, or a step-by-step path for you to follow for how to lose weight with exercise. That’s because everyone is different. Some people can eat anything they want, not exercise one bit, and still be skinny. That’s not healthy, but it’s true in regards to physical appearance. I just want to put some information out there about how to lose weight with exercise, and let you decide for yourself what you’d like to try.

I have some experience with how to lose weight with exercise, as I said, but the information I share with you will be similar to ordering a sandwich at Subway. I’ll put a lot of ingredients on the table, and you can pick and choose what you want to go on your sandwich. When I first began learning about how to lose weight with exercise, I found that I’m not someone who likes to count calories, carbs, grams of protein, or perform calculations to determine how to eat. I also found that I don’t enjoy restricting my diet or placing limits on my food selections. I like to eat what I want, when I want. I guess that’s the approach I follow to this day works best for me. My approach is simple and to-the-point, and the focus isn’t on diet. The focus of my approach is how to lose weight with exercise.

My Approach to How to Lose Weight with Exercise

For me, how to lose weight with exercise is best accomplished by keeping things simple. My simple formula is:

How to Lose Weight with Exercise

  1. 45 minutes of cardio 6 days per week
  2. Strength training 3 days per week

How to lose weight with exercise is simple as that. There’s your menu…cardio and strength training. You can choose the type of cardio, and you can choose the type of strength training. The formula for how to lose weight with exercise is not complex at all. Just make sure that 6 days per week, for at least 45 minutes, you do some kind of cardio exercise. And, for 3 days per week you do some kind of strength training for 3 days per week. That’s how to lose weight with exercise.

Ask a Runner How to Lose Weight with Exercise

So to clarify, how to lose weight with exercise requires adequate amounts of cardio and strength training. Do you have doubts? Simply do a Google search and look for pictures of runners. Have you ever seen an overweight runner? I’m not suggesting that how to lose weight with exercise requires you to work out like a runner. I’ve only used runners as an example because they know how to lose weight with exercise, even though their primary goal is not to lose weight.

We can see how to lose weight with exercise when we look at runners. Remember I suggested that you search Google for overweight runners? If you found any, I bet it took a while. Runners work out so much, that it’s almost impossible for them to be overweight. This is why runners are the perfect example to look at regarding how to lose weight with exercise. Look at pictures of runners when you need proof, or when you start to have doubts about achieving your goals. You’ll likely see chiseled, well-defined physiques and six-pack abs. Like I said, you don’t need to work out like a runner, but fitness of a runner is evidence of how to lose weight with exercise.

How to Lose Weight with Exercise: My Personal Experience

How to lose weight with exercise is not just a theory on my part. I have actual experience regarding how to lose weight with exercise. When I was about 50 pounds overweight, I went to the doctor for an unrelated issue. The doctor told me that my blood pressure was higher than he would like. My blood pressure wasn’t high, but this was the first time that it was above normal, and I was concerned. The doctor and I didn’t discuss how to lose weight with exercise, but I was convinced that doing so would resolve my blood pressure issue.

How to Lose Weight with Exercise: What I Did

When I was thinking through how to lose weight with exercise, I thought back to my college days when I worked out with the cross-country team. I thought how to lose weight with exercise could be achieved with my old work outs from college. My old exercise routine consisted of running and weight training. I started running weight training, but didn’t like running in the rain, so I starting jumping rope indoors instead. This approach was great for how to lose weight with exercise, and it worked well for me.

In a future post regarding how to lose weight with exercise, I’ll focus on some specific choices for cardio and strength training exercises.