Ridding the body of excess fat occurs when more calories are burned than are consumed. Daily exercise and activity play a large role burning body fat and keeping it off. To lose fat, it is essential to get some form of exercise every day, whether it involve aerobic exercise, strength training or just routine physical activity.
Walking
The U.S. Surgeon General's recommendation for physical activity is to add about 30 minutes of moderate-intensity activity each day in addition to your customary daily activities, notes Shape Up America. Essentially, if you are normally sedentary throughout the day, increasing the amount of customary physical activity can improve your health and reduce body fat. Walking is the easiest way to increase your activity level. Put on a pedometer in the morning and aim to take 10,000 steps a day, which is equivalent to five miles. Take stairs instead of elevators and park in the back of parking lots to help get your 10,000 steps a day.
Aerobic Exercise
Beginners should start with the minimum daily aerobic exercise recommendation of 30 minutes of moderate-intensity exercise. However, if you are currently meeting those requirements, increasing to 60 minutes of moderate-intensity or 30 minutes of vigorous-intensity exercise will provide better results. Moderate-intensity exercise includes activities such as brisk walking, elliptical, water aerobics or cycling. Vigorous-intensity activities including running, jumping jacks, incline walking or jogging or swimming laps. A rule of thumb is that one minute of vigorous-intensity activity is about the same as two minutes of moderate-intensity activity, states the U.S. Centers for Disease Control and Prevention.
Strength Training
Strength training is essential for increasing and maintaining lean muscle tissue. The more lean muscle tissue you have, the greater your resting metabolism will be, resulting in more body fat burned daily. Strength-training exercises to do at home everyday might include pushups, triceps dips off of a sturdy chair, situps, half squats, toe touches and toe lifts or rising up onto your toes. If you have dumbbells or resistance bands at home, use them for exercises such as biceps curls and overhead shoulder press. These exercises should be performed in a circuit fashion that repeats two to three times for 10 to 15 repetitions for each exercise. After a five-minute warmup, perform the exercises in the following order: half squats; pushups; toe touches with weight; overhead shoulder press; toe lifts; triceps dips; biceps curls; and situps.
Considerations
Although, daily exercise is essential to burn excess body fat, it is possible not to lose or even gain weight if your diet is not in check. No matter how hard you exercise, consuming too many calories will cause your body to store fat. If you are exercising everyday and not losing weight, track your daily food intake to identify the problem, then decrease calories by 250 to 500 a day. This reduction in calories alone should result in a loss of 1/2 to 1 lb. at the end of seven days.
Member Comments