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Strength Training A Good Exercise For Weight Loss
When you think of a good exercise for weight loss, running might spring to mind. Jogging or running is an excellent way to get in shape and lose weight. Any aerobic exercise will help your weight loss efforts. But don't overlook strength training as an excellent exercise to help you lose weight.
Strength training might make you think of dumbbells and barbells and muscled men working out in gyms. But it's not that. Strength training can be something as simple as doing some resistance movements. Leg lifts or arm raises done with controlled muscle strength will help you lose weight.
Resistance rings or bands are a wonderful tool for this type of exercise. The bands are particularly nice because you can use them for anything. You can wrap a band around your back, hold the ends of it, and push your fists forward. You can step up on the band and pulls the ends up.
Hold the band in place against your hip while you exercise on arm and then switch sides. Even just playing around with these bands helps you strength train. Almost any exercise you can do with the barbell or dumbbell set, you can do with resistance bands.
A resistance band or even a whole set of them in different resistance levels, might cost $10-$20. Try to find a barbell or dumbbell set that you can get for that price. A complete set of those types of weights costs hundreds of dollars. Even a small set of hand dumbbells can cost $100 or more.
But with resistance bands, you practically have a whole set of weights in one piece of equipment. While the band is set up to offer a certain amount of resistance, if you hold it in a different way you increase the resistance. By giving yourself very little slack, for instance, you can double or triple the resistance of the band.
Why is this type of exercise so good for losing weight? It's good because you're toning your muscles. You won't get bulky or end up with huge biceps. Toning your muscles means making them smaller.
If you want huge muscles, you really have to work for them. In that case you will need to go to a gym or have a complete set of weights. Huge muscles require large amounts of weight and exhausting workouts. By using resistance bands or any other type of strength training equipment, you'll only tone your muscles and make your body smaller.
And when you tone your muscles, you make them more efficient. Muscle tissue burns more fat and is more metabolically active than any other tissue in your body. So the more toned muscle you have, the more fat you burn.
You do need to do fat burning exercises. Aerobic activities and exercises are necessary to help you lose weight. But strength training, however you choose to do it, is also a very good exercise for weight loss. And by combining it with aerobic activity, you'll lose more weight than ever before.
BONUS : Subway Weight Loss Is This The Diet For You
A while ago, the press covered a story on Subway weight loss. Basically a guy lost over 200 pounds by eating subway sandwiches. Like everything you read in the press, that wasnÂ’t actually the whole story.
Seemingly, Jared Fogel admitted that he got very little exercise prior to starting his subway diet but now walks a lot. The added exercise would have helped him in his weight loss goal and is an excellent idea for everyone. But I do not believe that the subway diet is the way forward for most.
Why? Well simply because it doesnÂ’t make sense to concentrate your diet around one particular fast food establishment. While they certainly have healthy options, the main product is bread. Bread should be a part of a healthy eating plan but a small part.
When you are trying to lose weight you should aim to break your food down in to the following groups:
• Fruit and Vegetables
• Bread, cereals, potatoes etc
• Dairy foods and milk
• Fish, lean meat or alternatives
• Sugar and fats
You should include all food groups in your new diet plan but the emphasis would be on eating more fruit and vegetables. Not only do they provide valuable nutrients and minerals but they also help to fill you up without consuming loads of calories.
The next most important group is the bread, cereals and potatoes category but this doesnÂ’t mean that you should eat loads of bread, especially white bread. While we need starchy carbohydrates to keep healthy, white bread actually provides very few nutrients and may contain a lot of sugar. Wholemeal bread and pasta contain dietary fiber to aid our digestion systems, eliminating waste and helping us to lose weight. These foods also provide calcium, iron and B vitamins.
You may be surprised to find me recommending these foods on a weight loss plan but healthy eating incorporates all food groups. Fans of the subway weight loss diet will point out that carbohydrates are actually low in calories. This is true but they can cause problems for slimmers. Bread in particular has been noted as causing a fall off the diet wagon as slimmerÂ’s struggle to reduce portion sizes. While you should eat some carbohydrates, donÂ’t use that as an excuse to consume loads of butter, jam or fatty toppings.
Dairy products are a great source of protein but if you are on a diet, you should opt for the low fat varieties. It is too easy to consume a large number of calories snacking on full fat cheese.
Every meal should contain some protein, the main sources being from fish, lean meat or alternatives such as Tofu. Protein helps to keep sugar rushes under control and thus reduces cravings. Just remove all skin when cooking poultry and always bake or grill. Fried foods of all descriptions are now off the menu!
While the subway weight loss diet may be an option, I believe you will be more successful if you put a more traditional healthy eating regime in place.
A while ago, the press covered a story on Subway weight loss. Basically a guy lost over 200 pounds by eating subway sandwiches. Like everything you read in the press, that wasnÂ’t actually the whole story.
Seemingly, Jared Fogel admitted that he got very little exercise prior to starting his subway diet but now walks a lot. The added exercise would have helped him in his weight loss goal and is an excellent idea for everyone. But I do not believe that the subway diet is the way forward for most.
Why? Well simply because it doesnÂ’t make sense to concentrate your diet around one particular fast food establishment. While they certainly have healthy options, the main product is bread. Bread should be a part of a healthy eating plan but a small part.
When you are trying to lose weight you should aim to break your food down in to the following groups:
• Fruit and Vegetables
• Bread, cereals, potatoes etc
• Dairy foods and milk
• Fish, lean meat or alternatives
• Sugar and fats
You should include all food groups in your new diet plan but the emphasis would be on eating more fruit and vegetables. Not only do they provide valuable nutrients and minerals but they also help to fill you up without consuming loads of calories.
The next most important group is the bread, cereals and potatoes category but this doesnÂ’t mean that you should eat loads of bread, especially white bread. While we need starchy carbohydrates to keep healthy, white bread actually provides very few nutrients and may contain a lot of sugar. Wholemeal bread and pasta contain dietary fiber to aid our digestion systems, eliminating waste and helping us to lose weight. These foods also provide calcium, iron and B vitamins.
You may be surprised to find me recommending these foods on a weight loss plan but healthy eating incorporates all food groups. Fans of the subway weight loss diet will point out that carbohydrates are actually low in calories. This is true but they can cause problems for slimmers. Bread in particular has been noted as causing a fall off the diet wagon as slimmerÂ’s struggle to reduce portion sizes. While you should eat some carbohydrates, donÂ’t use that as an excuse to consume loads of butter, jam or fatty toppings.
Dairy products are a great source of protein but if you are on a diet, you should opt for the low fat varieties. It is too easy to consume a large number of calories snacking on full fat cheese.
Every meal should contain some protein, the main sources being from fish, lean meat or alternatives such as Tofu. Protein helps to keep sugar rushes under control and thus reduces cravings. Just remove all skin when cooking poultry and always bake or grill. Fried foods of all descriptions are now off the menu!
While the subway weight loss diet may be an option, I believe you will be more successful if you put a more traditional healthy eating regime in place.
