Your Weight! Your Health! Your Skin!

Now that is the million dollar question, and I am going to try and answer that for you today.

To try and answer this question, let me start by saying that it depends on what exercises you do, the intensity of the exercises, the duration of the exercises, your metabolism and your weight. Now, there are other factors involved also, but the ones I have mentioned cover most of the issues.

If walking is going to be your chosen exercise for weight loss, then it should be at least 30 – 45 minutes of walking a day. and I am talking brisk walking, walking that will get your heart rate pumping. That should be your daily target. Walking is great, but it might not be able to give the results you want, in the time that you want. Use it as a start to kick start your training.

What about cardio, you are most probably wondering, how much cardio am I supposed to do? Forget about doing cardio for hours and hours on end. The best cardio workouts are those of high intensity and interval training. Also, make sure the cardio exercises that you engage in are those that target your total body or those that engage a lot of muscles. This way, you will burn more calories in shorter amounts of time. Rowing, swimming and Taebo are great examples of exercises that engage more muscles in your body.

Now, lets shift the focus to strength training, which is the path to go if you want to burn more calories, lose weight and maintain a healthy lean body. With strength training, you want to do full body strength training exercises that will engage most of your muscles, at least 3 times a week. For strength exercises to be beneficial for you, you must increase the intensity of your workouts and your movements. Exercises to start with include squats, lunges and pull ups just to name a few.

As you increase the intensity of your workouts, it will become even more crucial to rest your muscles after a session at the gym. A day for your muscles to recover should be adequate, after an intense workout.

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I love cardio, because it is part of the reason why I am achieving my weight loss goals. I do at least 4 to 5 of cardio a week, and each session lasts at least 45 minutes. The thing with cardio is that it needs to be mixed up, so that your body does not get accustomed to doing the same exercises, so as to avoid the weight loss plateau.

To get the best out of your cardio training, you need to include interval training as you work out, it will basically notch up your training efforts. My top 5 cardio exercises for burning calories are:

• Running. Running burns some serious calories, depending on the speed you are running at. Not only does it burn calories, but it shapes your legs, hips and thighs. All you need are a good pair of running shoes and you are ready to start toning your legs. The only downside about running is that it strains the joints, otherwise it is a great workout to burn calories.
• Brisk Walking. This is a great alternative to running and I have used it quite a bit when I was feeling lazy to run or just did not have the energy. It is less stressful for the joints and you can get creative with walking by adding sprints or an incline.
• Cycling. This is my number one all time favorite and it can burn you up to 500 calories an hour depending on your speed and resistance. Not only that, it will tone those thighs and bring a nice definition to them.
• Rowing. I love that it works your upper and lower body, and it give your arms a nice workout. Make sure you increase the intensity and treat it as a workout. It is a really fun exercise to do.
• Swimming. Another favorite because it a total body workout. I don’t know about you, I love being in the water. When I am swimming, I do not even feel like I am working out because I enjoy it so much.

There are other great workouts that can give you real results when it comes to getting fit, burning calories and losing weight. Have you tried any of the following? Aerobics, spinning, jumping rope . . . the list goes on.

Exercise plays an integral part in helping you achieve your weight loss goals, but your nutrition is on the other side of the coin. It is just as important as exercise, and it will ensure that you eat healthily, with foods that are doing justice to your body.

These above are just my top 5  . . . What are your top 5 exercises to do?

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