Exercises for Losing Weight for the Summer

As winter approaches, exercises for losing weight for the summer may be the last thing on your mind. However, now is the perfect time to get started so that you will be in terrific shape by the time summer rolls around again.

When looking at exercises for losing weight for the summer, you may wonder how exercise can aid weight loss. It helps you to lose weight in a number of ways:

1. Exercise burns calories. While it is true that most people overestimate the number of calories burned by exercise, the fact is that any type of exercise requires more of your body’s resources than merely sitting around does. The trick in using exercise to amount to weight loss on a calories in/calories out scale is to not overestimate your activity level or how many calories your body is using in the exercise. Many people estimate high and overcompensate by eating more food than the calories burned in exercise. One of the best ways to avoid this is by eating a calorie controlled diet that doesn’t change depending on how much exercise you’ve done that day. Another way to avoid overestimating, is to calculate your basal metabolic rate and then use the Harris-Benedict equation to find your body’s maximum caloric requirements.
2. Exercise boosts your metabolism. It does this in two ways. First, it boosts your body’s caloric burn rate in the hours following your exercise session. Secondly, the proper types of exercises will build muscle. More muscle means a quicker metabolism, since muscle is hungrier for energy than fat.

When planning weight loss exercises for the summer, there are some common misconceptions that you should be aware of as you design your exercise program.

1. Myth #1: You can do exercises to “spot reduce” an area. This is simply not true. While you can firm up the muscles of a given area by training them, exercising an area will not cause you to lose fat in that specific area. Fat comes on and off with your body’s own reasoning and rhythms. Chances are, wherever the fat came on first will be the last to go and vice versa.
2. Myth #2: The only way to lose weight is to spend hours doing aerobic activity. While it was once believed that your body would only begin fat burning after 20 minutes of aerobic activity, the truth is far more complex. Because your body continues with a boosted metabolism after exercise, it is now understood that weight loss and fat loss can occur with all different types of activities.

There are a number of exercises for losing weight for the summer. The best exercise for you is one that you enjoy and will do on a regular basis. Since winter is approaching and the weather may be cold and not conducive to outdoor activity in your region, this may also play a role in your choice of exercise. Below are some suggestions:

• Circuit interval training – Circuit interval training involves alternating strength training activities with short bursts of aerobics activity. Typically, a timer is used and the exerciser performs strength training exercises for a specific body part for 30 seconds followed by aerobics exercise for 2 minutes – until all body parts have been worked. Circuit interval training is terrific for both weight loss and for getting those well-shaped muscles that look so good in a bathing suit.
• High-intensity interval training (HIIT) – HIIT is considered one of the best types of exercise for weight loss. It involves short bursts of high intensity (anaerobic) activity interspersed with longer bursts of lower-intensity (aerobic) activity. HIIT can be performed on all types of exercise equipment. For instance, on a treadmill, you might sprint for 30 seconds, followed by two minutes of walking or jogging. This is done for several cycles – usually five or six.
• Indoor sports leagues – If exercise equipment isn’t for you, consider joining an indoor sports league – such as indoor soccer, racquetball or tennis. The bursts of activity involved in these sports mimic the HIIT approach – but for many, they are a lot more fun.

Once you’ve chosen your activity of choice, there are things that you can do to maximize your experience and avoid injury.

• Always start out slowly. Don’t overdo any activity. Set a training schedule that eases you into the exercise of choice – perhaps starting with 20 minute sessions a few times a week and working your way up to more frequent and strenuous sessions of a longer duration.
• Stretch after exercising. Muscles loosen as you exercise and tighten when you are done. In order to avoid injury and keep your muscles healthy, it is recommended that you stretch following every exercise session.
• Get adequate sleep. No amount of diet and exercise can overcome the detrimental effects that lack of sleep have on your health and weight.
• Stay hydrated. Just because it's winter doesn’t mean that you can cut back on your water consumption. As you increase your exercise, your body’s requirements for water will be higher than before to replace fluids lost through sweat.

Sure summer may seem far away now, but in terms of health and weight loss, it’s just around the corner. Why not start today so that you can have a beach-ready body by the time summer returns.

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