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Fitness >> Workout Essentials
 

Workout Essentials


The pressures of modern-day living puts all of us all under strain, but itís the overweight problem that is more at risk. Respecting your body by losing fat pays massive dividends. Studies have shown that in many Western countries, approximately 50% of the population are overweight and a significant number are obese. Obese are people who are 20% heavier than the maximum healthy weight for their height. Heart disease and diabetes are correlated to a personís health and weight. Being overweight makes you more prone to heart disease. It also raises your chances of developing diabetes. This trend has become increasingly common even among young people and it certainly affects their lifestyle, diet and their ability to lose weight. Hence it is important to be healthy and to be in shape. While advances in medical science mean that we are living longer, simultaneously our quality of lives is under threat.

So how frequent should men exercise or head to the gym? To some, it is everyday while others shudder at the thought of workout. Personally I feel that it is not required for a person to work out everyday. Effective exercise comes from controlling the quantity and the quality of your effort and the progressive programme of 4 workouts each week. Studies have shown that the most effective form of workout to lose fat fast is a mixture of cardio training and resistance work. What is even more astonishing is that it is also the most effective in maintaining results in the long run. This implies that you lose fat and if you continue your exercise regime, you should be able to maintain your body shape.

 

Workouts should take no more than about an hour each, which is enough time for you to work yourself hard and achieve the excellent results you desire by the end of say 8 weeks. 8 weeks is the duration where if you constantly follow the workout plan, you should be able to see visible results. Cardio exercise are any activities that gets you out of breath, exercises that make your heart and lungs work harder and this can improve your physical fitness. This form of exercise includes running, swimming, fast-pace walking. Cardio training burn calories fast. It also improves your cardiovascular strength Ė in particular, the condition of your heart and lungs. Resistance work is activities that involve toning, pumping, body pump, matrix and sculpting. These activities are known as resistance work as they all work one particular muscle or muscle group. When you are toning your tummy muscles with crunches, or sculpting your upper arms with a bicep curl and exertube, you are doing resistance work. Toning and strengthening your muscles with resistance exercise is vital during fat loss. Not only does this help you perform your cardio work, it also increases your bodyís ability to burn calories. And this form of exercise is vital in losing body fat and improving your body shape. After your workout, do remember to perform stretching. A few minutes spent stretching after every workout helps keep your body free from stress and injury. In addition, stretching also maintains flexibility and mobility.

Ideally, you should work out 4 times a week with 3 other days of the week off. Try to spread out your rest days evenly in the week by having at least 1 rest day after every workout day. This is to ensure that your muscles and body gets to grow and relax. These rest days are important to you. There are things that you can do on your rest days. To lose fat fast, you have to raise your metabolism rate (BMR), which is the rate at which your body burns calories when resting. Raising your BMR has the most profound effect on weight and fat loss, and its often a personís daily activity level that makes the difference between losing weight and retaining it. The more opportunities you have to be active, the better and more efficient you are at losing those fats.

In a nutshell, the components of a good fitness programmes comprises of cardio, resistance and stretching exercises. These are important for fat loss and to get the desire body shape you want.

Author: Joel Guo
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