Toning Muscle

The best
weight loss exercises offer resistance throughout a planned motion. Whether
it’s your biceps or calves, performing a motion with constant resistance
produces toned muscles fast.

Resistance exercises using Resistance Bands is an easy way to achieve toned
muscles. The bands are widely available, relatively inexpensive, and easy to
use. Compared to free weights, Resistance Bands offer a low impact and injury
free workout.

With several types to choose from, purchase a package with different types of
bands. It’s like having your own mini-gym. Here are some pics of different
types.

The only
two options are to stop dieting and exercise only or continue dieting as usual
with additional steps to prevent diet shock from initiating the weight regain
reactions. This article is on exercising to lose weight.

How Exercise Can Help You Lose Weight

There are two ways in which exercise can lead to weight loss. The first way is
simple thermodynamics and the second way is metabolic.

1. Thermodynamics and Weight Loss

Weight loss will occur when the amount of energy you consume (calories) is less
than the amount of energy you use or “burn.” You can achieve this
state, referred to as a negative energy balance and represents a true energy
deficit, by eating fewer calories, exercising more, or both.

Let’s look at a simple example and use exercise as the sole means of creating a
negative energy balance, which will lead to weight loss.

Before Exercising…

Energy in (calories consumed)=3000

Energy out (calories used or burned)=2700

Total energy=+300, this is 300 calories extra that you will store as fat

After starting an Exercise Program…

Energy in=3000

Energy out=3100

Total energy=-100, utilize stored energy to make up the 100 calorie deficit

On a daily basis, by exercising, you’ll create an energy deficit of 100
calories that your body will fix by using stored energy. This results in weight
loss. No fancy diets, no added cost, no diet shock and weight regain, just
weight loss by moving your body in some consistent manner, called exercise.

Historically, this option makes the most sense, too. Your extra weight is extra
energy collected over the years. So why not do something that directly gets rid
of the extra energy keeping you overweight? This is what exercise does. It
burns the extra energy you have by physically working your muscles.

Dieting to lose weight, on the other hand, is an indirect attempt to burn the
extra energy packed away as fat.

2. Metabolic Weight Loss

The more you exercise the more you use muscle. The more you use muscle the more
metabolically active muscle becomes. This means, even at rest, you’ll burn more
calories and protect yourself from gaining weight in the first place.


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