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How Long Should I Exercise to Lose Weight?

For an average adult daily exercise is a must. According to research 30 minutes of exercise can help you lose pounds. If you have a moderate weight, exercising hard enough to sweat can help you reduce quite an amount of weight in 3 months. 

In case you are not willing to register under a gym, here are a few exercises that will surely help you:

  • Moderate or high aerobic Exercise: At least 120 minutes of moderate aerobic exercise and 30 minutes of vigorous aerobic exercise can help you reduce weight and also provides greater health benefits. 
  • Yoga: The practice of Yoga is never considered as a professional sport. The main goal of people doing yoga should be to get a lean body and lose fat. Fact says that Yoga burns 3-6 calories per minute. Yoga not only helps in reducing weight, but Yoga is also effective in stress management, increases body awareness. It also leads to improved sleep, better eating habits improved maintenance of weight and a lot more. 

What is aerobic exercise?

Aerobics is also known as cardio. The fundamental idea of aerobic exercises is to make your heart and lungs work overtime. There are hundreds of videos over YouTube that can help you with your daily exercise.

Examples of cardio exercises are:

  • Running: Running is an inexpensive exercise that can be performed anywhere. You do not require special props, all that is required is get up easily get on your best sports shoes and start running. 
  • Fast Walking: We all walk daily, but fast walking helps burn calories. Do not open your mouth while walking. Fast walking helps in maintaining better cardiovascular fitness, builds stronger leg muscles, lows blood pressure, lowers the risk of heart disease and diabetes. 
  • Skipping: Rope jumping is a form of cardio exercises which all the professional sports person does. Therefore, in case you want to lose weight start skipping now!
  • Jogging: Research has proved that 20 minutes of jogging burns more calories than any other exercise. 
  • Dancing: Faster styles of dancing like the jazz, aerobic workouts, ballet, hip hop, contemporary, and more. Dancing is not only fun, but 30minutes of high intensity dancing can help you lose weight easily. 
  • Swimming: If you are tired of jogging, or walking in hot weather, swimming is the most enthusiastic recreational activity which will help you lose calories. Go swimming every, morning for 40 minutes. 

In short, aerobics s any kind of exercise that increases the heart rate and also the breathing. 

I am 59 years old, what kind of exercises should I take up?

To stay active or to improve their health, seniors must take up the following exercises. Aerobic activities like walking and cycling. Strength exercises concentrated on the legs, hips, abdomen, chest, shoulders, and arms can help amazingly. Depending on your strength you can also take up the following sports and exercises:

  • Mix moderate and vigorous exercise alternately
  • Rigorous Aerobic activities
  • Football
  • Martial arts
  • Bike riding on hills
  • Dancing in fast beats
  • Fast swimming
  • Jogging and running
  • Moderate Jogging Activities include:
  • Walking 
  • Ballroom dancing
  • Volleyball
  • Riding bikes

If you are thinking of taking up these types of exercise, then surely consult the trainer for guidance. But in case you have health issues do 2 minutes of moderate exercises. Research has shown that 2 minutes of rigorous exercises are equivalent to 1 min of moderate exercise. 

Muscle training is necessary to regulate your weight, maintain healthy bones, to maintain your weight, maintain blood sugar levels. You can do the activities daily or on alternative days. 

What is Strength Training?

Strength Training does not only include building muscles. Through, exercises like Yoga, Pilates, you can easily improve your functional strength as well as improve metabolism.

How to start?

Start with reps in the 1-5 range. Gradually move to the 6-12 range, and then start the 12+ reps. Main trainers will suggest you to include 5 sets of 5 reps each. Pick a program now!

Strength training also includes exercises like: 

  1. Body Weight Squats
  2. Walking Lunges
  3. Jumping jacks
  4. Dumbbell Rows
  5. Push-Ups and more. 

In case of squats rest after each. Therefore, after 10 squats you must rest. Strength Training is a good idea for everybody. Try intermixing strength training with cardio and bodyweight exercises.

Cardio Exercises aim at increasing the heartbeats for a certain period. Such that you are working up a sweat. Through the exercises, your heart is thumbing blood through the vessels more actively in just a few minutes. 

Therefore, to cut the long story short, cardio exercises are all about sustaining a few minutes while the heart, muscles, lungs work longer. 

What Should You Eat During Breakfast?

  • Protein-Packed Breakfast: What can be better than having eggs in your breakfast? Scrambled eggs with brown bread or toast take only 5 minutes to prepare. Though it looks extremely easy, there is a secret in the preparation. Ingredients required: 2 eggs, 3 tablespoons of skimmed milk, 2 or 3 slices of whole meal bread, low fat spread, and a pinch of black pepper. Start by lightly mixing the eggs and milk in the bowl. Next, take the low-fat spread or olive oil and spread it in the pan. Cook the mixture on medium heat till they turn into soft curds. Spread the eggs above the toast and serve it hot. 
  • Yogurt fruits and nuts: All these three ingredients are extremely healthy. Therefore, you can try low-fat yogurt, with fruits and nuts. 
  • Smoothie: Smoothies are extremely healthy, it has fruits, yogurt, and protein powder. But if your smoothie is packed with sugars and too many calories, surely you are sabotaging your dieting timing efforts. Smoothies, in other words, shake, prepared with fruits and veggies are considered among the healthy breakfast options. 

A few problem-solving ways to make your smoothie healthy

  • Reduce the quantity of sugar add, protein and fats: Do not over sweeten your smoothie with excess dates, honey, syrups. Rather, focus on low sugar fruits like berries, raspberries, kiwis, grapefruit, avocado, watermelon, oranges, peaches. 
  • Experiment with green: You can switch the fruits with veggies on alternative days. Spinach, cauliflower, zucchini, kale, beet, and carrot, are good options for a healthy smoothie. Veggies is an easy way to make the smoothie healthy.  
  • Add Protein: Smoothie with protein diet supplements is an amazing way to restore the deficient minerals and vitamins in the body. Moreover, protein supplements available at MMUSA can help you lose weight easily.
  • Quick Porridge: Mornings can a bit too rush. During this time, you can simply have porridge. The beauty of porridge is in its simplicity. A recent study in the U.S has shown that people who had a diet of whole grains were less likely to face heart diseases. 

“ One of the healthiest ways to intake oats is by making a healthy bowl of porridge.”

Few Porridge Preparing Tips 

If your porridge looks very simply give it a touch of yogurt. The alternative of Yoghurt is soya and nut milk. For a creamy porridge boil the liquid for five minutes. Mash a banana in the bowl, also you can add cinnamon and flaxseed. You can also top it with walnuts and blueberries. 

People who occasionally skip their breakfast and opt for unhealthy fast blood like burgers and pizzas in their office must stop. The process of preparing Porridge is certainly easy to prepare and require little time. 

What Should I Eat If I Seriously Want to Lose Weight?

Diet plans always vary from person to person. The metabolism rate is not the same for each person. Therefore, in case you want to lose weight take up exercises seriously. Along with that remember, to cut down your fast food consumption. Start eating healthy, include fruits and veggies.

“Our mummies were actually right, “Veggies not only replaces in insufficient minerals in our body but also helps us gain strength to fight.”

If you are serious about losing weight, along with exercises make sure that you are including protein, fat burners, or fat suppressant in your diet. These are the safe source of vitamins and protein. Timely intake of these diet supplements will definitely help you lose the stubborn fat. For more details contact us at 1-888-231-4703.