Start an Exercise Routine for Weight Loss
Updated on May 15, 2008
Your New Mantra: Exercise is the Only Way to Lose Weight and Keep It Off
If you don't exercise, you won't lose weight permanently. You might be able to lose weight by starving yourself on a diet, but you'll just slow down your metabolism even more, and when you start eating like a human again you'll just end up fat (and after all that hard dieting work, too).
Exercise boosts your metabolism, so you burn more fat even when you aren't exercising. In fact, you can burn fat even while you're eating if you exercise enough.
Plus, exercise gives you energy to do stuff, fun stuff, work stuff, and all other stuff. The more you sit, the less energy you have. It's like letting your gasoline-engine car sit in the driveway until it magically has enough gas to drive across country; it doesn't make sense, of course. You need to get up, drive yourself to the gas station (exercise), and fill up your tank. Every time you fill up your tank, you'll have more gas (energy) to drive where you want to go (do stuff). The more stuff you do, the more fat you burn.
Another Mantra: Exercise is an Investment
Exercise isn't an unproductive waste of time. It's an investment in your health, like brushing your teeth and taking your medicine. It's an investment in your happiness, like working to save up for a vacation. It's an investment in your family by helping you to live longer and have more fun with your family.
What Type of Exercises Should I Do?
Stretching and Relaxing
If you haven't exercised before, start with something that won't intimidate you, like a relaxing Yoga video (special equipment isn't necessary). It feels good, and it will let your body know that you are not going to be a couch potato anymore, so it can start adapting to the new lifestyle painlessly.
Strength Training
Once you have confidence in your ability to progress, add a simple strength training routine to your new healthy lifestyle. The movements are simple, and they'll build up muscle. More muscle = more metabolism = more fat burning (even while you sleep). Plus, you'll get stronger, and being strong enough to lift heavy things and open jars without help is a huge ego boost. Strength also gives you more personal safety because a strong person can do a better job of self-defense (or defending somebody else) than a weak person. Another benefit to strength training is endurance, so you'll actually be able to do the cardio training when you're ready for it. If you've been doing yoga, there are excellent yoga workouts designed for strength training and fat burning.
Cardio Training
Start by walking, nothing fancy. When you feel ready, start jumping rope, stair climbing (with stairs or your step bench), riding a bike, or jogging.
General Movement
Let's also not forget about increasing our general daily activity level. You don't need to huff and puff to get more active. Every time you get off the couch or away from your desk and start moving around, it's an improvement.
How Much Exercise Do You Need?
When you are just starting out, keep your workouts simple. Just think, "10, 20, 30."
- 10 minutes of stretching
and relaxation
- yoga
- 20 minutes of strength training
- yoga
- resistance bands
- dumbbells
- 30 minutes of cardio
- walking (briskly)
- stepping (with a quick rhythmic pace on a step bench with low risers)
- cycling (on a bicycle or stationary bike)
- jumping rope
If you can't exercise for a straight 30 minutes or 20 minutes, then break your workouts into smaller workouts. For example, 10 minutes in the morning, 10 minutes in the afternoon, 10 minutes in the evening, etc. Eventually you will build yourself up to working out for the full duration of the workout.
How Often Should You Exercise?
Every day!
This does not mean that you should do the same exercise every day. Mix it up. Walk some days instead of jogging. Ride your bike instead of walking one day per week. Do yoga instead of lifting weights.
If you're ill or injured, just do what you can. If your right arm is broken, exercise the left arm while your right arm heals.
Just move every day.
What Equipment Do I Need?
You don't need exercise equipment, but it helps, espcially to get you motivated to move.
You should at least get your hands on...
-
Walking / Jogging Shoes
-
Resistance Bands (I prefer the ones with handles)
-
Jump Rope
-
Yoga Video
If you have a bit more room for storage...
-
Dumbbells
-
Step Bench (adjustable height)
-
Yoga Mat
-
Stability Ball
-
Bike (convert it to a stationary bike with an indoor bike trainer when you can ride outdoors)
And if you're willing to dedicate a section of your house to fitness...
- Install a pull-up bar
Now Get Moving!
Start doing something. Anything. Just get up and start moving.... right now!
Stand up and start stretching. Walk across the room and walk back again. See how many times you can suck in your stomach.
The best way to get yourself moving is to just start moving. Eventually, you'll want to start moving more, and more, and before you know it, you're doing a workout.
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