How Do I Start Exercising To Lose Weight – It can be difficult to get a good workout in at any time of the day. When life gets in the way, our training is often the first thing to go. So why not try a morning workout before anything else stops you, including excuses! Exercising in the morning can seem like a daunting task, but once you get into the routine, you won’t regret it. Exercising in the morning not only frees up the rest of your day to do other things, but it also provides a number of health benefits that later exercise cannot provide. So if you want to lose weight, increase your motivation to live a healthy life and finally find those abs, try these quick home exercises for beginners. Need more convincing? So let’s look at these health benefits in more detail.
Exercising in the morning is a great way to burn extra calories. Studies have shown that a quick workout in the morning burns more calories than exercising during the day or at night.
How Do I Start Exercising To Lose Weight
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Completing your workout in the morning can motivate you to keep moving throughout the day. Exercising in the morning gives you an endorphin rush that not only boosts your energy but also your mood. You’ll be more motivated to make healthy choices like taking the stairs instead of the escalator!
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Think of your morning workout as natural energy – for your body and mind. Exercising in the morning not only energizes your body, but can also help improve your focus and mental abilities. Exercise can improve your mental clarity for up to 10 hours after exercise – so it’s a great way to wake up your mind in the morning!
It takes a lot of determination to get up before you really have to work out. But the more you do, the more drive and determination you will have. Plus, you’ll be more likely to stick to your new routine than if you worked out later in the day.
Exercising in the evening can make it difficult to sleep due to the endorphin rush and stimulation of exercise. This is why exercise in the morning can lead to better, longer and better overall sleep.
Exercise in general, no matter what time of day, is a great mood booster because of the release of endorphins (happy hormones) you get when you exercise. As little as 10 minutes of exercise can have long-lasting psychological effects, including improving your mood. And by exercising in the morning, you will start your day in this happy mood – and who doesn’t want that?
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Exercise is a great way to lower your stress levels in general. Whenever you feel overwhelmed by work or life in general, a good workout can help you bounce back. By exercising in the morning, you will help ensure that stress does not get the best of you in your day.
If you can motivate yourself to get up in the morning and do a quick morning workout at home, you will immediately feel the benefits. Start your new morning routine with our quick workout for beginners above and finish with a delicious post-workout snack like this healthy post-workout smoothie. Your body will thank you for the delicious fuel you need to get through your day and the motivation you need to keep moving throughout the day. Exercising in the morning is a great way to create a positive start to your day and will provide you with many benefits in addition to helping you lose weight. So set your alarm clock early tomorrow and give it a try!
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If you want to lose weight, it’s a good idea to focus on burning body fat. Simply put, burning fat leads to weight loss because you’ll have less fat stubbornly clinging to your body. While there are superficial benefits to having a lower body fat percentage – your jeans will fit more comfortably and your muscles will look more toned and defined – it also comes with huge health benefits.
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Having too high a body fat percentage can lead to obesity, which comes with an increased risk of heart disease, diabetes, high blood pressure and some types of cancer, according to the Mayo Clinic.
So what is the difference between fat burning exercises and other exercises? It all depends on the intensity, says Len Kravitz, PhD, professor of exercise science at the University of New Mexico in Albuquerque. “Exercise at a comfortable but challenging intensity to burn fat optimally,” he says.
Not sure how to measure that idea of ”intensity”? Try the speech test, as outlined by the American College of Sports Medicine: You should be able to maintain a basic conversation at moderate intensity, but only a few words will be manageable at high intensity.
The long-held idea is that by exercising at less than maximal effort, you encourage your body to burn fat calories for energy, according to the American Council on Exercise (ACE).
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Don’t rely too much on it, because fat burning also happens as a result of higher intensity exercise, especially because of what happens after the exercise is over. This is when the afterburn effect (exercise scientists call it “excess oxygen consumption after exercise”) comes into play. Your body’s metabolism remains elevated after high-intensity exercise, and your body burns fat as a result.
Bottom line: High-intensity and moderate-intensity exercise can be effective at burning fat. Which is more effective is still up for debate – but both have their place in exercise regimes aimed at achieving optimal fat loss.
A combination of cardiovascular (aerobic) exercise and strength training is ideal for burning fat, says Cat Kom, an ACE-certified personal trainer and CEO and founder of Studio Sweat in San Diego. Any kind of cardio that gets your heart rate up to 60 to 90 percent of your maximum heart rate (that’s about 220 minus your age, according to the Mayo Clinic) will do the trick, says Kom. “If you pump your heart and stay there, you burn more calories overall, which leads to increased fat loss,” he says.
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However, don’t skimp on strength training. “The simple truth is: The more muscle you have, the more body fat you’ll burn at rest,” he says.
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According to one review, 10 weeks of strength training increased resting metabolic rate by 7 percent and reduced body fat by about 4 pounds. Another study found that resistance or aerobic exercise led to a reduction in abdominal fat in young people with obesity, but a combination of the two was more effective.
Finally, high-intensity interval training (HIIT) has also been shown to be a fat burner because it leads to excessive oxygen consumption after exercise (afterburn effect), Kom said. “When you reach this super-pumped state, your body uses extra oxygen to bring it back to normal, which increases your metabolism and causes—you guessed it—fat burning,” he says. One study found that three months of HIIT led to a loss of 4.4 pounds of body fat. (However, note that HIIT exercises are best done one to three times a week rather than every day, as your body needs at least a day to recover.)
Let us help you put together fat burning exercises that you can do at home or at the gym. He recommends performing each exercise for 30 seconds straight, with 30 to 60 seconds of rest between each round. Try not to rest between movements – this will keep your heart rate up and your body burning calories and fat, says Kom. This must be done at a high intensity that leaves you breathless—you must be able to speak in phrases but not easily hold a conversation or sing—and maintaining good form is more important than speed, says Kom.
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How many laps you drive is up to you and your abilities. Kom says the most important thing is to warm up for a few minutes to prevent injury and then enjoy the exercise. “If you don’t like how it feels, you’re less likely to do it again,” she says. Try to tap two or three times a week. Take one lap for a quick break if you’re short on time, or as many laps as you can fit in 15 to 30 minutes.
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