How To Get Back In Shape
Best Exercises for Weight Reduction
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If Weight Loss or more accurately, Fat Loss is your
goal for getting back in shape, you want to address your calorie intake and your calorie
expenditure. The best exercises for weight reduction should burn calories and strengthen
muscles, preferably at the same time.
To decrease your calorie intake, choose filling
foods that are rich in
nutrients. To increase your
calorie expenditure, the best exercises for weight reduction include conditioning,
aerobic or "cardio" exercises and strength training to burn calories.
As you become more fit and can tolerate
increased exercise intensity, add high intensity *interval training (HIIT) for greater calorie burn
and weight reduction. If you
have health problems, make sure
that you clear any interval training exercises with your doctor because
they are harder on your heart.
The best strengthening exercises for weight
reduction include large muscle groups and multiple muscle groups, such as your glutes, thighs
and trunk muscles, to increase your calorie burn for getting back in shape faster.
Bodyweight exercises are good for
targeting multiple muscle groups.
Add adequate rest and hydration to improve your
fat reduction results. And set up your support system for success.
To learn which measurements to track as you reduce
your weight, see our section on Personal Tracking Measurements. Track your progress on
our Measurement Log for more motivation.
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Types of Exercise for Weight Reduction
Aerobic or Conditioning Exercises for Weight
Weight loss or Fat
loss exercises must include both Aerobic
exercise and Strengthening exercises.
Strengthening exercises increase your musculature. The more muscles you
have, the more calories and fat you burn, both during and after
Also, you will want to learn
training to increase the
efficiency with which you burn calories during your workouts.
(A sensible nutritional plan is also key to losing weight
as is balancing your rest and sleep. Craig Ballantyne does a video on YouTube that
gives you a good visual of just how important diet vrs. exercise is in your weight loss
goals. Learn more about his videos and Turbulence
Interval Training for Weight Reduction
*Interval Training - once you have prepared your joints, ligaments, tendons, muscles and
cardiovascular system to tolerate a more intense workout, you are ready to include interval
training, also known as high intensity interval training (HIIT).
Intervals are short bursts of higher intensity exercise
interspersed with slower, lower level efforts. This allows you to burn more calories at higher
levels of output, but then recover back to your normal level of workout until you feel able to
bump it up again.
Interval training can be incorporated into any conditioning,
aerobic or cardio workout whether it is walking, swimming, cycling, or working out on an
elliptical, rowing machine or any other workout program. Consider wearing
a heart rate monitor and using a timer like a Gymboss to optimize your interval workout.
You should be able to maintain your ability to talk while
exercising and not exceed your maximal heart rate.
Home Fitness & Exercise Gyms for Weight Reduction
Home Fitness & Exercise Gyms
- having the right fitness & exercise
equipment accessible to you can make you look
forward to your workoutsand help you to be successful
with your back in shape plan.
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Weight Reduction or
Fit Over 40
Burn The Fat
If you want to lose fat in the most efficient manner, consider
investing in a professional fat burning program. We have three for you to choose
Tom Venuto's, The Inner Circle - Having the right ongoing support can help you keep going when the
going gets tough.
Gym - Finding the right gym for you can
make you look forward to your workouts.
Trainer - Expert instruction can save you time,
money and effort as you get back in shape.
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Thank you, Your How
to Get Back in Shape Team