Even with a great diet, you will find it very difficult to lose weight without an exercise program. The body only loses weight when you burn more calories than you consume, so you must exercise daily to ensure that you use all of your body's energy for its intended purpose. By burning these calories, you will also improve your overall health, for which your body will thank you.
Muscular Strength and Endurance
Building up the strength in your muscles will go a long way in helping you achieve a healthy weight and improving your body's overall fitness level. According to the National Institutes of Health, you should strength train at least twice a week, while making sure that you exercise each group of muscles in your body. Exercises like push-ups, sit-ups, and resistance training can go a long way in making your body leaner, while lifting weights will help your muscles get larger.
Aerobic Exercise
Any time you move a major muscle group for an extended period of time, you have partaken in an aerobic exercise. The National Institutes of Health suggests doing at least 150 minutes of aerobic exercises per week, although you can spread this exercise out over the course of the week in 10-minute increments. Begin by going for a brisk walk around the block every night and you will eventually build up your endurance to the point where you can go for a jog once a day.
Sports Specific Training
If you plan to participate in a particular sport, you will want to focus your exercise on movements that will help you excel at that sport. A swimmer would not use the same training methods as a runner, since the athletes rely on entirely different muscle groups to perform. A sports specific exercise program will not only help you lose weight, but will ensure that you get into the right type of shape to participate in that sport.
Weight Loss
The amount of exercise needed to lose weight depends largely on the individual's eating habits. According to the President's Council on Physical Fitness and Sports, if you eat 100 calories more than your body requires per day, you will gain about 10 lbs. within a year. Exercise will help you to use these calories each day, which, in turn, will aid the weight-loss process.
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