Losing weight involves a lot of hard work through exercise and diet. Many people want to know before they start how many pounds a given weight loss program will shed. Knowing the benefits ahead of time can serve as excellent motivation. But, predicting weight loss is nearly impossible. There are, however, ways that you can maximize the time you spend working out, so that the weight you do lose in nine days is the weight you deserve to lose.
Duration
One of the most important considerations when attempting to establish weight loss estimates through exercise is the duration of your workout. While exercising twice a day is very frequent for an exercise program, it will not help you lose much weight if you only exercise for 10 minutes a session. Maximize your weight loss by exercising for at least 20 to 30 minutes per session. That means an average of 40 to 60 minutes of exercise per day.
Exercise Type
The type of exercise you do will greatly affect how your exercise benefits weight loss. Exercise creates increased energy demands for your muscles. That energy is utilized in the form of calories derived from one of two substances found in your body, fat or glycogen. If you want to lose weight, you want to do aerobic exercises that burn the most calories from fat. Aerobic exercises -- swimming, running and cycling --- are the best because they raise your heart rate to the ideal intensity level for burning calories from fat, from 70 to 80 percent of maximum heart heart rate. Max heart rate for men is found by subtracting your age from 220. Women's max heart rate is 206 minus 88 percent of your age.
Heart Rate Monitor
Maximizing your twice-a-day weight loss exercise involves working out at specific heart rate intensities. As such, an accurate heart rate monitor is a necessary piece of equipment. Simple monitors record and display your heart rate speed in beats per minute. You can use your heart rate monitor to find your aerobic exercise zone, regardless of the type of activity you are engaged in. Many heart rate monitors also come with calorie counters, so you can track your weight loss as you exercise.
Considerations
Predicting specific weight loss is an inexact and speculative practice. Everyone burns fat at different rates, based on their age, fitness level, metabolic profile and gender. However, to maximize your nine day weight loss program, consider adding a diet that includes reduced caloric intake and balanced nutrition. Dieting is just as important as exercise when attempting to manage your weight. Talk to your doctor before beginning any weight loss program, and especially before engaging in intense workout programs, such as exercising twice daily for nine days.
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