Weight Loss Exercise Programs
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My aim is to show you proven, effective and simple exercises to burn fat and at the same time tone and build muscle. In less than a month you will feel healthier, look leaner, and have so much more energy. You wont know yourself!
I have gathered the best exercises, tips and advice from the experts in the field, which I will share with you to lose weight and keep it off. The key is to have a plan, and follow it consistently. Results will follow. I will show you the plan.
Choose the program that suits your needs
Beginner
Just starting an exercise program
Intermediate
Reasonably fit, but have not done any intense exercise for a while
Advanced
Already physically active and looking for different exercise programs
Choose a subject
Beginners Exercise Workout Program - with descriptions of the exercises and a video demonstration
The secret to Weight Loss Success
Creating Your own weight loss exercise program
What are the benefits of Exercise?
The best place to start a workout program is to look at all the benefits of exercise, so you get some sort of motivation. When you see that exercise has so many benefits it is not so hard to get a sweat up!
Benefits of Exercise
Lose Weight
The first benefit is what we are here for. To lose weight. The process of exercising burns calories which are stored as fat. As fat is consumed as a fuel to power your muscles, your fat stores are depleted. If you consume less calories in a day than you burn, you lose weight. We will look at this later.
Strengthen your cardio-vascular system (heart and lungs)
Working out requires oxygen, which combines with the fat to provide fuel for your muscles. As you use your heart and lungs to provide the oxygen, they get stronger and work more efficiently due to the increased stress they are under.
Reduce Stress
Letting off some steam through exercise releases endorphines into the blood stream, which is a chemical used by the body to deal with pain. Endorhines produced as the result of exercise are similar in structure to morhine, a powerful pain killer. So endorphinesh can cause a state of "happiness" and improve the mood of the person exercising.
Reduce depression and anxiety symptoms
Again, the release of endorphines in to the body can cause an elevation of your mood. Also, looking better due to exercise should make you feel better about yourself and give you more confidence.
Combat chronic disease
Studies have proven that exercise can help manage high blood pressure, reduce bad cholesterol, increase good cholestrol and reduce the likelihood of getting Type 2 diabetes, osteoporosis, and cancer. Certainly a good reason to exercise!
Improve sleep
Increased exercise burns excess energy and stress during the day, so your body is more likely to want to rest to recover at night.
Improve the Quality of your Life
If you choose to do the type of exercise that you enjoy, you should improve the quality of your life through the actual activity, the flow on improvement of your health giving you increased energy for other activities, and maybe even improve your social life if you exercise with others.
The benefits are great - but sometimes knowing that the benefits of exercise are so good is still not enough to get started.
The key to any weight loss exercise program is to get started. That is the hardest part. Once you have started to lose weight, there is more incentive to keep going because if you stop, you have something to lose - putting the weight back on. But when you have not even started, there is nothing to lose!
So what should you do you do to get and stay motivated.
Define your weight loss goals and objectives
Write down your goals. Break them down into small manageable goals, such as 5 pounds (kgs) by a ceratin date, then the next goal and the next. You need a traget to aim for, or you wont have the incentive to strive to lose weight.
Set aside a certain time of the day for yourself, and for your workout
Get into a routine, so after a while you wont even think about exercising. It is just something you do. This is a very powerful motivating force. After a while, you will feel guilty if you miss a workout!
Workout with another person with similar goals to you
You wont want to miss a workout session because
you will feel like you are letting them down. Another good motivator!
Lose weight for a special event
Aim to lose weight for a specific event such as a function, wedding or party. Imagine how good you feel when you turn up to the event looking the way you want - amazing!
Keep a journal of your successes
Keeping a journal tends to inspire people to keep up the good work, as you dont want to slip backwards. If you do it is documented, which helps you try harder to get back what you lost. If you dont keep a record of your success, you wont be able to pat yourself on the bacl for the great work you are doing
You have to enjoy the exercise you are doing. There is a really high probability
that if you dont enjoy what you are doing, you will stop doing it!
You need to design the workout program to satisfy your individual needs. That is why
it is not a good idea to just pick up an exercise program and start. For your own health,
you need to consider how fit you are, what you want to achieve from the exercise program
and how you can fit the workout routine into your lifestyle. Thats a lot to consider. It is importnat that you
consult a medical practitioner before you start any exercise program.
Exercise should be undertaken 3 to 5 days a week at between 60% to 75% of your maximum heart rate. When you design your exercise program, use the FITT principle to guide you. The FITT principle stands for:
F = Frequency - how often you exercise
I = Intensity - how hard you exercise
T = Time - the length of time you exercise during a session
T = Type - the exercise you choose to do.
Frequency
When planning your workout program, you should aim for at least 3 days a week. Beginners should have a day break between workouts until the fitness level increases. Try to arrange a regular time in the day to exercise, so it becomes a habit.
Intensity
Exercise intensity can be measured by monitoring your heart rate. The higher your heart rate, the higher intensity the exercise is. There are ways to calculate the optimal heart rate for exercise. CLICK HERE
Time
The time you spend exercising should be between 15 minutes to a maximum of a hour. Exercising beyond an hour could lead to injury and burnout. The time working out should be in line with your level of fitness and the intensity of the exercise.
Type
This is the actual exercise that you perform. As raised above, this should be something that you enjoy and is able to get your heart rate up to 60% of your maximum heart rate.
As your fitness improves, keep the FITT principle in mind to help you determine the best workout for you
Body Weight Circuit Training Routine - By Craig Ballantyne of Turbulence Training, a world-renowned Certified Strength and Conditioning Specialist (CSCS). - Check out the video below that demonstrates each exercise so you can see exactly how to do it.
Body weight circuit training is great because you dont need any equipment. We will focus on 3 upper body exercises and six lower body exercises to get a complete body workout
Wide Squat
Spread you legs and extend your arms in a Y position above your head. Squat down by pushing your hips back, so your thighs are parallel with the ground. Be careful not to raise your heels off the ground. Do 15 wide squats, or reps. When you get stroger, hold at the bottom of the squat and tense your muscles to really fatigue your legs.
Push ups
Lying on the ground, stomach down, put your hands next to your shoulders. Slowly raise you body off the ground, trying to keep your whole body straight. For beginners, raise your body from you knees instead of feet, reducing the work on the arms. Do 15 reps. Again for beginners, if you cant do the 15 in a row, break it down to 5 pushups at a time.
The lunge
From a standing position, step forward with a large step and lower your body. Do 12 to 15 reps for each leg.
Decline pushup
This is a harder version of the original pushup because you have more stress on the arms. To do the decline pushup, get a bench or chair. Place your toes pointing down on the bench and assume a pushup position. Lower your body toward the floor and return to the start position. Do 15 reps.
Jumping Jacks
From the standing position with your arms by your side jump up. As you jump, spread your legs and raise your arms in a circular motion from your sides to meet above your head. The second part of the jumping jack routine is to jump, returning to the standing position with your arms by your sides. Do 60 reps.
Mountain Climbers
Assume the pushup position. Bring your right knee towards your chest and return to the starting position. Repeat with your left leg. Do 15 reps for each side.
This bodyweight circuit is a great way to exercise without any equipment, in order to boost your metabolism and burn fat.
Free Weight Loss Exercise Program ReportTo help you start an effective weight loss exercise program, here is a Free 4 week Workout Program that does not require any equipment. Craig Ballantyne, a world-renowned Certified Strength and Conditioning Specialist (CSCS), and author has developed a revolutionary new fat loss system called Turbulence Training", which was designed specifically to help busy men and women such as students, executives and parents with young children to get the most results in the least amount of time. Turbulence Training is scientifically proven, it is endorsed by elite trainers and top fitness magazines, and has been used by thousands of men and women for fat burning as well as strength training muscle and improving your health and energy levels at the same time. As well as getting this valuable report, I will include my fat loss newsletter with proven weight loss exercises and tips to burn that fat off forever! I Hate Spam! I comply with the Can Spam Act - Your email address is confidential and will never be released to a 3rd party. 
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For the intermediate weight loss exercise program, we will increase the intensity of the workout, to increase the number of calories burned and accelerate the fat burning effect. There is a video demonstration of each exercise, below. - OK, lets get into it!
Make sure that you do a complete exercise warm up.
Pushups
Start by lying face down on the floor. Place your arms next to your sholders. Push up, keeping your body straight. Lower. Repeat 15 times.
Lying Fly
Grab two dumbbells. Lie on the floor, facing upwards. Keeping your arms straight raise the dumbbells to meet above your chest. Lower slowly and hold just above the ground. Repeat 15 times. Try to keep a little bend in your elbow so as not cause an injury. Do 15 lying flys.
Sholder press
Start with the dumbbells at about ear level. Raise the dumbbells above your head and lower again. Do 15 reps.
Dumbbell laterals
With both arms pointing towards the ground, hold the dumbbells in front of you. Raise the dumbbells in a circular motion until your arms are parallel with the floor. Hold, then return to the starting position. Do 15 dumbbell lateral extensions.
Seated tricep extension
From a seated position, hold 1 of the dumbbells above your head with both hands. Make sure the weight is not too heavy. Lower the dumbbell behind your back, keeping the upper arm as vertical as possible. If you find this too easy, you could use one arm instead of two. Do 15 seated tricep extensions.
Lying tricpes extension
Lie down on the floor, facing upwards, holding a dumbbell in each hand, with arms extended towards to ceiling. Lower the dumbbells towards your head while trying to keep your upper arms as still as possible. Return to the starting position. Do 15 lying tricep extensions.
Lying dumbbell pullover
Start lying on the floor, holding a dumbbell in each hand with palms facing your feet. Lower the dumbbells to the floor above your head. Dont let the dumbbells touch the floor to keep tension on your muscles. Return to the starting position. Do 15 lying dumbbell pullovers.
One armed row
Put your left knee on a chair, lean forward and support your body with your left arm on the chair. Hold a dumbbell in your right hand. Lift the weight by raising your elbow toward the ceiling. Hold. Return to the start. Do 15 reps.
Dumbbell bicep curl
Either standing or seated, hold a dumbbell in each hand, lowered toward the floor. Raised the right dumbbell toward your chest while keeping your upper arm relatively still. Start with your palms facing your sides, then curl the dumbbell as you raise it so your palm faces your chest. Repeat with the left dumbbell. Do 15 dumbbell bicep curls.
Dumbbell squats
Holding the dumbbells by your sides, bend at the knees and lower your body until your thighs are perpendicular with the ground. Try to push your hips back as your lower, so your knees dont extend over your toes. Hold, then return to the starting position. Do 15 dumbbell squats.
Dumbbell lunge
From a standing start holding the dumbbells to your sides, step forward and lower your hips. Stepo back and return to the standing position. Do 15 dumbbell lunges.
Stiff Legged Deadlift
From a standing position with the dumbbell held in front of your thighs, bend forward from the waist. Lower the dumbbells to your knees, then return to the standing position. Keep your legs straight with a slight bend in the knees. If you have any sort of back problems, bend your knees to take the pressure off your back. Do 15 stiff legged deadlifts.
Lying bridge
Lie on the floor, face up, with your feet in a chair. Raise your waist toward the ceiling, hold, then return. Do 15 lying bridge raises.
Crunches or sit ups
Lie on the floor with your legs bent at the knees at 90 degrees. Raise your upper torso off the floor, hold, then lower. Do 20 to 30 sit ups.
Advanced Weight Loss Exercise Program
Make sure that you do a complete exercise warm up.
Butt Kicks
As you jog, flick your rear leg backwards towards your butt. Alternate legs as you jog forward. Do this for 100 meters.
Walking Lunge with twist of torso
Start in the standing position. Take a large step forward and lower your hips. After you have reached the full linge position twist your upper body toward the side of the outstreached leg. Twist back to the front and return to the upright starting position. Repeat the walking lunge with the other leg. Keep the knee of the outstreached leg behind your toes to reduce the stress on your knee. Do the walking lunge for 100 meters.
Jumping Jacks
From a standing position with your hands by your sides, jump up and spread your legs, while at the same time swinging your arms up above your head so they meet. The second part of the jumping jack is to jump up, bring your legs together and return your arms to your sides. Do 10 jumping jacks.
High Plank
Start in the push up position, with your hands shoulder width apart, and your back as straight as possible. Hold for 15 seconds.
High Plank with Knees to Elbows
Start in the push up position, as above. Bring your right knee towards your chest, hold and return. Alternate legs. Do 10 reps.
Mountain climbers exercise
From the push up position, bring your right knee towards your chest. Then return your right leg to the starting position like the exercise above, but this time bring your left knee forward. Repeat this 10 times, so your legs cross in the same movement. Check the video for a demonstration.
Pushups
Do 10 reps.
Jumping Jacks
Do 10 reps.
Side shuffle
From a standing position, move your right leg to the right, followed by your left leg. Repeat 10 times. After the 10th shuffle, bend at the waist and touch the ground by your right foot. Then do the side shuffle exercise to the left 10 times. Check the video for a demonstration.
Walking Lunge
Do the walking lunge for 50 meters.
Walking Lunge with Shoulder Press
As you do the walking lunge, raise your arms straight up (starting with your upper arms at right angles to your body, and your lower arms straight up). Return to the starting position and repeat with the other leg. Do the walking lunge with shoulder press for 50 meters.
Jog
Jog for 50 meters.
Butt Kicks
Do Butt kicks for 50 meters.
High Jogs
As you jog, bring your knees up high on the forward leg. Do the high jogs for 50 meters.
High Plank
Do for 15 seconds.
High Plank with Knees to Elbows
Do 10 reps.
Mountain Climbers
Do 15 seconds.
Push Ups
Do 5 push ups.
Jog
Jog 100 meters.
Butt Kicks
Do Butt kicks for 50 meters.
High Jogs
Do High Jogs for 50 meters.
Side shuffle
Do the side shuffle for 10 meters to the right with a side lunge. Repeat to the left. Do the side shuffle for 20 seconds.
Side Lunge with Arms Raised
From a standing position with your arms raised striaght out in front of you, move your right foot to your right and lower your hips. Return to the standing position. Do 5 reps then repeat for your left leg.
High Plank
Do high plank for 10 seconds.
For a complete demostration of every exercise and the whole weight loss exercise program, check out this video demonstration
Try the weight loss exercise programs above and watch the pounds drop off! Remember that consistency is the key to any successful weight loss exercise program.
Always consult a qualified medical practitioner before starting any exercise program.
Weight loss Exercise Program - Free Articles
To help you with your weight loss goals I am going to start a library of informative articles. Keep coming back to check out the latest article.
