Weight Loss Basics You Should Know

Most of the time we take drastic measures to burn off those unwanted pounds of fat; pills, diet and fitness clubs that promise instant success. Perhaps you will lose weight but when you stop that fitness program and diet you gain the weight all back and more. The best way to weight loss is to make small, lasting changes.

What you need to know about weight loss

You will have to burn approximately 3500 calories more than what you already burn carrying out your daily activities to get rid of one pound of fat. 3500 calories will be a lot you wouldn’t suppose to burn in a day. But, there is a step by step way you can use to find out how much you need to do daily to burn the extra calories. Here is the step by step process:

1.      Basal Metabolic Rate (BMR): This is the first thing you need to determine. Your body BMR is the quantity of calories it needs to maintain basic body activities like digestion and breathing. These calories are the minimum you need to eat daily.

2.    Measure your level of activity: Keep a record of your daily activity, and use a calorie calculator to find out the amount of calories you burn while standing, sitting, exercising etc for a whole day. The other option is to wear a heart rate monitor which calculates the quantity of burned calories. Keep this activity journal for a week, and after a week add the daily total and average them out. This will give you an idea of the amount of calories you burn daily.

3.    Determine the amount of calories you consume:  Being as accurate as possible use a food journal to write down what you eat and drink each day. When you eat out look up nutritional information for restaurants. To get an idea of how many calories you eat each day, after a week add your total for each day and average them out.

4.    Sum it up: Add your BMR number to your activity calories. Then subtract your food calories from the total.  If your food calories are more than your BMR and your activity calories, then you are more likely to gain weight. Let’s look at a fictional example:

Julian’s BMR is 1200 calories and she burns 700 calories doing regular activities like household chores and exercises. To maintain her weight she should be consuming 1900 calories (i.e 1200+ 700). But, after keeping a food journal Julian discovers she’s consuming 2150 calories daily. This means 250 calories more than her body requires. This implies that every 2-3weeks Julian will gain about one pound.

It is very easy to gain weight without knowing it, but it is also easy to lose weight if you know the process to follow, even if the process is a slow one but with lasting changes.  If you can figure out a way to burn about 200-500 calories most days of the week with both exercise and diet, then you are on your way to get rid of those excess pounds of fat.

How much should you exercise?

Exercise is essential to weight loss but how much is required depends on individual. About 50 minutes of exercise 5 days a week is recommended but if you are a beginner start small. For instance 3 days of cardiovascular exercise for 15-30 minutes and stepping up on time each week to give your body room to adapt will be just right. This you can achieve using a simple and most effective home exercise machine. 

Read Also: Weight Loss: Treadmill the Effective Exercise Machine

Weight Loss: Treadmill the Effective Exercise Machine

When you are looking to lose weight, you want result that will make you feel good about yourself. When it comes to effective weight loss program, three things are important if you want to achieve effective result: cardio exercises, endurance exercises, and diet.

In today’s busy schedule the challenge to lose weight is not exercising itself but being able to actually fit an exercise program into our hectic life. This is even more challenging when you have to go through the trauma of daily traffic to visit a gym. So how do you balance the demand of family, career, organizational responsibilities, relationship, and working out? The key that will help you to fit a consistent workout plan into your busy schedule is to own an effective exercise machine at home that will carter for your cardiovascular and endurance exercises.

One good choice is the treadmill which is still the best all-round one for weight loss. The basic function of a way to exercise is surpassed by a good treadmill. A good treadmill will track a healthy pulse; show you how far you’ve run, or how much more you need to go. It will measure how many calories you’ve burned, as well as a host of other functions that aid weight loss.

Benefits of the treadmill

A good treadmill is versatile with the ability to offer you different sorts of workout right in the comfort of your home. You will notice that your exercise needs change with your body as you lose weight. You can start your workout regime with a quick walk setting, and later switch to quick walk uphill setting. After a few weeks you may shift to a slow jog, then a slow jog uphill, then a quick jog, and then something faster in a few months.

How it works

The treadmill is a fantastic exercise machine and one of the most effective when it comes to weight loss. It helps to burn calories while maintaining your overall health. Your must be consistent with your exercise and combined with a proper health diet if you want to see a significant result with regards to your weight loss goal. You can exercise for say three one hour workouts per week for an extended period of time. A 150lb individual can burn 100 calories during a moderately challenging workout of 30-minutes. The best way to lose weight is to create a situation where we are using more calories than we consume. One sure way to achieve this is with the use of treadmill. 

Read Also: Weight Loss: Benefits of Exercise Bike

Weight Loss: Benefits of Exercise Bike

For many of us achieving a degree of weight loss will make us healthier and happier. Achieving your ideal weight does not need to be as difficult as it may seem, but require small and progressive lifestyle changes that suits your budget and schedule.

One of the most important pieces of fitness equipment used to achieve weight loss and improve fitness is an exercise bike. Let us look at some of the benefits why so many families are now buying this piece of fitness equipment for their homes:

Availability

Owning this equipment can be better than joining a gym since you do not need to bother about gym opening and closing time. You exercise when you want to, and at any time that fits into your schedule; morning, afternoon or night, Sun or rain, hot or cold.

You can also combine your exercise with other activities like listening to music or watching TV. Combining these makes your exercise seem shorter and easier.

Money Saver

Owning an exercise bike at home that will serve you well for many years is much cheaper than the paying of expensive gym fees. This is so especially for a happy family that has similar fitness and weight loss goals since you don’t have to pay the multiple gym fees.

Privacy

Many weight loss enthusiasts do not want to exercise in public as they feel embarrassed doing so in public glare.

Owning your own exercise bike allows you to exercise in the privacy of your home with the encouragement of loved ones.

You can Regulate Your Workout Speed

By allowing you to regulate the speed at which you cycle, exercise bikes can help you to avoid the common mistakes of training too hard. Injuries are often the results of training too hard in the beginning of your exercise program which may encourage you to quit so soon.

This ability to regulate the speed and resistance of most exercise bikes in small increments makes them perfect training equipments at moving to higher intensity once a level of fitness has been reached.

Some of these exercise bikes are equipped to monitor your heart rate as you exercise thus ensuring you exercise at the right heart rate always.

Stimulate Cycling Terrains

With a touch of a button you can stimulate cycling terrain like flat ground cycling and uphill cycling. Uphill cycling helps to fasten your heart rate and burn more calories as you exercise.

This ability to stimulate undulating terrains is very useful to those training for cycling event as it helps them to familiarize with likely terrains. 

Weight Loss and Body Shape

Cycling can help you to achieve your weight loss and fitness goals. For instance for a person weighing 100 kilograms, cycling at 9 miles per hour (15km per hour) burns about 3 calories per kilogram of body weight every 30 minutes.  That will equate to about 300 calories for every half an hour exercise.

Exercising with an exercise bike can help you to achieve more tightly butt and shapely calves and thighs which give you sexy looks in jeans, skirts, shorts and pants.

These are some of the benefits of owning this piece of fitness equipment at home. So, if you are looking to enjoy any of these benefits then it’s time to invest in an exercise bike.

The Benefits of Sex

The society we live in today tends to be alarmist about sex, and anyone who boldly acknowledges the pleasures of sex may be labeled as a whore. While there are some negative factors associated with illicit sex such as unwanted pregnancy and disease. There are many more positive factors about sex such as social, health, physical, and emotional benefits.  Let us look at some of these benefits discovered through scientific research:

Relationship and Emotional Well being

·        Fulfillment of sexual desire and pleasure among coupled partners is shown to increase relationship satisfaction and bonding.

·        Stability of relationship is also associated with sexual satisfaction.

·        Stress is reduced by sexual activity and orgasm.

·        Incidence of depression, psychiatric illness, and suicide is not correlated with sexual activity.

·        Sexual satisfaction increase personal satisfaction and sense 0f well being.

Physical well-being

·        Sexually active life is a strong correlation to live longer.

·        People who remain sexually active appear more youthful.

·        Fat and calories are burned during sexual activity which improves health and physical well-being.

Health and Wellness

·        It has been demonstrated that the quality of sperm motility decreases with abstinence.

·        A decrease in the risk of prostrate cancer is related to high frequency of ejaculation.

·        The immune system in both men and women is shown to be bolstered by sexual activity and orgasm.

·        Sexually active women with a partner after menopause, are more likely to experience sufficient vaginal lubrication and less likely to have vaginal atrophy.

·        There is less chances of having heart problems if you remain sexually active. This is as a result of higher levels of a neurotransmitter (oxytocin) that is produced when aroused and orgasm.

Sex is about pleasure, and it has many more positive benefits than negative factors. If you really care about knowing more about the truths of sex, then you may checkout these resources on sex.