What is the ultimate weight-loss exercise plan?
I am also going to be cutting calories. But what is the best exercise plan to lose weight? I know it is cardio combined with some weights to keep muscle, but what would that look like on a weekly basis, as far as amt of time on what days, etc. Thanks for any suggestions!
Oh ya, I joined a gym too so I have access to all the machines there.
Every exercise plan should include these three types of exercise:
1. Cardio (Running, walking 3.5-4 mph, jogging, anything that really gets your heart going)
2. Strength training (weight lifting in various positions; bicep curls, leg/calf curls, etc;)
3. Flexibility (stretching for the appropriate amount of time before and after cardio and strength training.)
1. Cardio: In order to lose weight, the FDA(Or whomever regulates this kind of thing) recommends 5 days of cardio, for 30-45 minutes each day. (In my case, I've been jogging/running 5 days a week–Monday through Friday.)
2. Strength training: In order to build muscle without over-exerting yourself, the rule of thumb is: One day in, one day out. For example: If you start strength training on Monday, you take Tuesday off. then do strength training again on Wednesday. This is so that your muscles will have time to rest, heal and adapt to the force they're exerting. Do not skimp out on 'down time'. Even Mr. Universe has to take some downtime! Mine, as a beginner is 3 times a week. I do things like pushups, sit ups, and some bicep curls. If you intend to also work your lower body, split that up within the week.
3. Flexibility. This is the most neglected type of exercise. It's very important that you don't skimp out on this, since it's the easiest, basic part of exercise. I call it the "duh" exercise, since we're told we should stretch before doing -anything-. You should stretch each group of muscles for 3 minutes before and after any exercising. I do this all 7 days a week since it takes very little time and you are supposed to be increasing your level of flexibility. It's very easy to skip a few days of stretching and become very stiff.
I hope this is what you were wanting! I'm also linking you to a website that I thought was very, very helpful in my case.
http://exercise.about.com/cs/exbeginners/a/begstrength.htm
February 24th, 2008 at 9:47 am
Swimming is a great exercise because it works with all your body!
References :
February 24th, 2008 at 9:50 am
there is no 'perfect plan'
the results you see are dependant on
-the effort you put in
-your diet
-getting a proper amount of rest
References :
February 24th, 2008 at 10:09 am
Every exercise plan should include these three types of exercise:
1. Cardio (Running, walking 3.5-4 mph, jogging, anything that really gets your heart going)
2. Strength training (weight lifting in various positions; bicep curls, leg/calf curls, etc;)
3. Flexibility (stretching for the appropriate amount of time before and after cardio and strength training.)
1. Cardio: In order to lose weight, the FDA(Or whomever regulates this kind of thing) recommends 5 days of cardio, for 30-45 minutes each day. (In my case, I've been jogging/running 5 days a week–Monday through Friday.)
2. Strength training: In order to build muscle without over-exerting yourself, the rule of thumb is: One day in, one day out. For example: If you start strength training on Monday, you take Tuesday off. then do strength training again on Wednesday. This is so that your muscles will have time to rest, heal and adapt to the force they're exerting. Do not skimp out on 'down time'. Even Mr. Universe has to take some downtime! Mine, as a beginner is 3 times a week. I do things like pushups, sit ups, and some bicep curls. If you intend to also work your lower body, split that up within the week.
3. Flexibility. This is the most neglected type of exercise. It's very important that you don't skimp out on this, since it's the easiest, basic part of exercise. I call it the "duh" exercise, since we're told we should stretch before doing -anything-. You should stretch each group of muscles for 3 minutes before and after any exercising. I do this all 7 days a week since it takes very little time and you are supposed to be increasing your level of flexibility. It's very easy to skip a few days of stretching and become very stiff.
I hope this is what you were wanting! I'm also linking you to a website that I thought was very, very helpful in my case.
http://exercise.about.com/cs/exbeginners/a/begstrength.htm
References :
I, too, just began an exercise regimen! I researched what all I needed to incorporate into it in order to achieve optimal bodily health.