Fitness Guide For Weight Loss
Storms make trees take deeper roots. – Dolly Parton
Want to lose weight, start your fitness routine!
Want to manage healthy, start your fitness routine!
You might have heard suggestion and importance of fitness or exercise for weight loss or weight management. Everyone have a different point of view towards fitness.
Few support it, while few have a different opinion.
There are many reasons behind these facts or opinions, making it complicated topic.
Exercise can help you to lose weight; even few didn’t found helpful. It depends on person habit, that is building or ruining health.
Before further exploring fitness routine, you need to know the role and importance of it. Also, how to have a perfect balance between diet and fitness.
The hard truth about you health depends on:
Diet – 80%
Fitness – 20%
The number is approx, but you shouldn’t neglect it. Many research and studies have found that diet plays a significant role in health and fitness. If you are not able to follow a healthy eating routine, you have to stress hard on exercise; even gaining a little result. A healthy diet will reduce your effort required during fitness activity.
Exercise routine helps to burn calories or its stored as fats, but not to the extent of calorie intake. You can eat more than 600-700 calorie in one sitting but have to workout for hours to burn it. If you don’t burn those excess calories, it will be stored.
If you want to lose weight fast, you need to eat less calorie than your body need.
While if you want to maintain a healthy weight, you need to eat required calorie.
To gain weight, you need to eat more calorie than your body need.
You shouldn’t compromise your diet if you are indulged in a fitness routine. Fitness will surely benefit you to get in the right shape if you eat healthy. There are many advantages if you add fitness routine in your daily schedule. Fitness routine need not be boring; you can enjoy every moment of it.
You won’t have to push over your limits to get the desired result. Slow but constant progress is a perfect blend for longer and healthier life.
Explore the importance of fitness routine and how you can get the maximum benefits from it.
Importance of Fitness Routines
Adding fitness routine provides lots of benefits, instead of just weight loss. You will feel better, have more energy and add more years to your life.
There are lots more benefits that you get from exercise, making it quite essential to miss from your routine.
1. Helps to Lose and Maintain Healthy Weight
When on weight loss goal, your primary task is to burn excess calorie and stored fat. For a healthy and fast weight loss, you need to include exercise as well as other fitness routines. You need to stay active and make a better decision in daily life. By choosing healthy habit, you will burn more calorie throughout the day.
Exercise has a greater impact on weight management. It helps to burn calorie by increasing body calorie consumption, building muscles and lowering fat storage.
2. Combats Health Conditions and Diseases
Modern lifestyle has also promoted many health problems.
An increase in bad cholesterol level has increased the risk of heart attack. Exercise can help to get rid of bad cholesterol and increase good cholesterol (HDL) level.
Diseases like heart attack, diabetes, some types of cancer, depression, anxiety, metabolic syndrome and other problem are rising. Exercise can help to combats these diseases.
3. Improve Energy
If you aren’t active for long, your body system strength decreases. But by including exercise, you can strengthen your body system.
Supply of nutrients increases, lungs readily absorbs nutrients and oxygen to provide it to tissues. With an increase in lungs and heart health, energy level also increases for daily activity.
4. Boost Happy Chemicals, Reduce Anxiety
Do you know that exercise can be addictive?
If you don’t believe it then, follow a fitness routine for few week.
Few minutes of exercise leads to the release of happiness hormone ‘dopamine’ and other chemicals that make you fell better. It is responsible for calming anxiety and to get rid of depression.
You will feel happier that will boost your confidence level.
5. Boost Brain Power, Sharpen Memory,
Cardiovascular exercise like swimming and running can make your smarter. They increase the size of the hippocampus, a part of the brain responsible for memory and learning.
6. Promote Better Sleep
Exercise has a positive effect on deep quality sleep.
If you have any problem while sleeping then, it can benefit you. Better the sleep, faster you will recover and better you become.
7. Spark Sex Life
Low energy level and out of physical shape has been found to lower sex life.
Exercise can spark your sex life. It can improve energy and physical appearance that increase arousal for women, and in men, it prevents erectile dysfunction.
8. Helps Control Addictions
People addicted to drugs or food are dependent on dopamine also know as “reward chemical”. Indulging in fitness routine can help you get rid of such addiction. It will boost happy hormone dopamine cutting the dependency of any drugs.
9. Live Longer
With the improvement in function of organs, muscles, and joints you will stay healthier. Also, you will stay protected from many of chronic diseases that are responsible for early death.
Obesity or staying inactive can decrease the lifespan by 7.2 years, while exercise can improve health and increase lifespan.
There are many more benefits that you can get with exercise, and it’s not limited to weight loss.
Start with an exercise routine and enjoy the energy throughout your life.
Types of Fitness Routine
There are many types of fitness routine. The role of all these fitness routine is to keep you fit and healthy. Integrating fitness will improve strength, balance, flexibility and endurance. By including all these routine, you will get overall benefits that each of them has.
1. Balance Exercise
It is one of the important exercise that helps to improve balance. Weak balance can lead to fall due to loss of balance in adults or patient.
You can improve balance by doing activities like yoga, tai chi, or other movements that need you to keep hold for a while
Standing on one leg can also improve your balance.
You can even improve your balance by doing strength training exercise.
2. Flexibility Exercise
Flexibility exercise is another type of fitness routine that you need to do before any workout routine.
Slight warm up and stretching prepare your body to get started with an intense workout. Proper stretching can also prevent sudden shock to muscle tissue, due to unexpected moment.
It is suggested to start a workout with stretch; if you was resting for long or while after waking up, to prepare stiff muscles.
Another benefit about stretching is that it can be used to help in active recovery. When you face muscle cramps or pain, you can slowly stretch to feel better and increase the healing process.
- Relax and breath slowly while stretching. Hold the position till the count of 30 seconds.
- Don’t be in a hurry, do it slowly, never jerk.
Walking is low-intensity exercise and the best to way stay fit and healthy. It can help you to achieve your weight loss goal and even boost fitness level.
It can lower your blood pressure, cholesterol level, boost energy level and other benefits. If you wanted to stay lean and maintain a healthy weight, you need to add walking into your daily routine.
Walking can also act as the best stress buster, few minute walk and you will feel less stressed.
You can start with a short distance and slowly increase the distance. You can start at a slow pace at start later increasing the pace.
4. Endurance Training
Endurance training is an excellent choice to improve aerobic strength. It includes all types of exercise like walking, running, dancing, climbing the stair, swimming or biking.
If you are not active for long, then you need to start slowly. Start with 10-15 low-intensity workout; later you can increase time and intensity.
5. Strength Training
Strength training helps to build stronger muscle and strengthen bone.
It increases muscle density that boosts calorie burn to help you in losing weight fast.
3 set of 12 repetitions of an exercise or working out till fatigue is enough for single muscles.
The best exercise for toning, stretching, and strength. There are many form of yoga that can be done.
- Increase flexibility
- Improves balance
- Increase lung capacity
- Tone muscles
- Improve respiratory functions
- Boost blood circulation
That’s the benefits you can get by practicing. Each pose has loads of benefits, making it harder to miss in the fitness routine.
What is good for weight loss?
For a weight loss goal, you don’t just have to lose weight (fat), you also have to gain muscles. A healthy balance of both will give fast result in losing and maintaining weight.
You also need stretching and balance exercises to improve your body movement and joints health. Intensity or endurance training boost the fat and muscle growth. All these routine are combined to make an effective plan. You shouldn’t miss any one of these from your routine.
»» To Chapter 6 «« To Chapter 4
Chapter 1 – Nutrition Protein Carbs Fiber Water Fat
Chapter 2 – Superfoods and Unhealthy Foods With Alternative
Chapter 3 – How To Quit Craving and Addiction
Chapter 4 – Metabolism Booster, Supplements & Meal planning
Chapter 5 – Importance and Types of Fitness Routine
Chapter 6 – Top Exercise And Fun Activities
Chapter 7 – Common Workout Mistakes and Injury
Chapter 8 – Healthy Habits Myths and Facts
Chapter 9 – Daily Guidelines for Weight Loss