Exercise Tips on Losing Weight

Exercise tips on losing weight may seem like something of a no-brainer. If you move, you burn calories. If you burn more than you eat, you'll lose weight. However, as anyone who has experimented with metabolism-enhancing diet strategies can testify, a calorie is not necessarily just like any other calorie -- such as a calorie found in a red-hot pepper vs. one found in bacon grease. Likewise, just "moving more" doesn't necessarily translate into a nice curve of effort/reward.

Let's look at seven concrete steps you can take to make sure you get the most out of your efforts.

Eating smart doesn't mean eating too little. In fact, starvation is proven to be quite counterproductive if your goal is to lose the right kind of pounds. Instead, make sure your pre-workout meals match your plans. If you're about to lift weights, have some complex carbs beforehand to fuel your workout. If you're about to do cardio, emphasize the good fats (olive oil, fatty seafood, etc.) and protein so as to aid the fat burning process and preserve muscle mass.

On that note, you can experiment with doing your cardio even before breakfast. This means you're stoking the fire just as your blood is naturally depleted of nutrients, which could encourage more fuel to be derived from stored body fat. However, this is balancing on the razor's edge in that you could cannibalize some muscle tissue in the process; chug a pure protein drink (no carbs) and a fistful of fish oil capsules before you leave for the gym to prevent this.

Interval training involves some anaerobic aspects, meaning you crank up the intensity to the point where you tap the stored energy within the muscles rather than go through the lengthy process of utilizing body fat. In other words, you sprint for 30-60 seconds for every three to four minutes you jog, for example. Why is this a good thing? For starters, it boosts the cardiovascular system, increasing overall capacity. Secondly, it jolts your metabolism, which enhances the "afterglow" of training. Thirdly, you can actually end up burning more total calories even though your total workout took less time, thanks to the higher intensity.

You may have noticed many machines provide readouts of your calorie burn. What planet these machines hail from remain a mystery, since it is highly unlikely for a 140 lb. woman to burn 1200 calories an hour jogging on a treadmill, for example. These grossly inflated numbers don't harm anyone, until you start basing diet decisions on them. "Hmm, I can have this pint of Ben & Jerry's tonight if I just spend another 20 minutes on the machines tomorrow..."

If you prefer outdoor exercise, invest a few twenties in a reliable pulse meter. This allows you to track your level of exertion in real-time, giving you a handle on how fast to run, when it's time to back off and so forth. Many have the ability to pre-set an upper and lower limit with audible warnings both for overexerting yourself and when you need a kick in the rear to get back in the zone.

Get a dedicated pocket planner and jot down what you do as you work out, along with weekly stats like weight before breakfast, waist/thigh/arm measurements and so on. This gives you a very tangible feedback system for how you're progressing toward your goals, and more importantly, it lets you go back and analyze what you did right before and what changed when the results started sagging.

Finally, simply staying with the program is perhaps the single most important factor in reaching your fitness goals. Blowing a knee or shoulder joint effectively puts you on the bench for weeks or months, derailing your whole effort. Not only do you risk backsliding physically as you wait, but the psychological barrier becomes greater by the week. Fortunately, a local personal trainer can help you with learning the exercises properly, priming your mind for continued self-motivation and provide many more exercise tips on losing weight. Good luck!

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