Free Weight Loss Exercise Programs
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How do you burn fat efficiently?
Research has recently shown
the old approach of low intensity cardio workouts are not as effective as interval or circuit training. It has been
proven through reserach that if you follow the right weight loss exercise program, you can burn up to three times the fat than
normal old fashioned cardio exercise, in half the time. I will show you different rountines below, after assessing your
current fitness. Click on the links on the left if you have particular interests, such as training on an exercise bike (my personal favorite) or want to target certain areas of
your body.
Select the program that you want
Beginner
Havent done much exercise for a while, or recently suffered from a medical condition
Intermediate
Inactive and not very fit. Havent done any serious exercise for a while
Advanced
Active and reasonably healthy
Exercising is a great way to lose weight and tone your muscles. I will show you aerobic exercise programs and weight training programs. Both types of exercise have their advantages. Aerobic exercise, done the right way, is great for targeting fat quickly. Weight training is great for toning muscle and increasing your metabolism long after you stop exercising, resulting in increased fat loss. This not only helps with losing weight now but helps you keep the weight off.
What ever type of weight loss exercise program you choose, it is very important to build up your fitness level. If you have not done any exercise for a long time, or are starting after an illness, start slowly. One of the best ways to start any weight loss exercise program and increase your fitness without overdoing it is to start walking. You are able to condition your body, and your cardiovascular system (lungs and heart) for more vigorous exercise later on. Before you start any exercise program, you should get advice from your doctor.
Depending on your level of fitness, start off by Walking at a slow pace (approximately 3 kph or 2mph) for 10 to twenty minutes at least 3 days a week. If after a week you find that too easy, increase the intensity a bit, and Walk at a comfortable pace (approximately 4kph or 2.5mph) for 15 to twenty minutes for at least 3-4 days a week. when you are comfortable with this level of exercise, up the intensity again. Walk at a brisk pace (approximately 5kph or 3mph) for 20 to 30 minutes for at least 3-4 days per week.
Below is a walking exercise program, recommended by the National Heart, Lung and Blood Institute, Bethesda, USA, that will gradully increase your fitness level, ready for the intermediate and advanced weight loss exercise programs. Remember, it is better to exercise within your limits and feel good, than to go out to hard, too early, over train, and give up all together.
| Week # | Warm Up | Exercise | Cool Down | Total Time |
| Week 1 | Walk slowly 5 min | Walk briskly 5 min | Walk Slowly 5 min | 15 min |
| Week 2 | Walk slowly 5 min | Walk briskly 7 min | Walk slowly 5 min | 17 min |
| Week 3 | Walk slowly 5 min | Walk briskly 9 min | Walk slowly 5 min | 19 min |
| Week 4 | Walk slowly 5 min | Walk briskly 11 min | Walk Slowly 5 min | 21 min |
| Week 5 | Walk slowly 5 min | Walk briskly 13 min | Walk slowly 5 min | 23 min |
| Week 6 | Walk slowly 5 min | Walk briskly 15 min | Walk slowly 5 min | 25 min |
| Week 7 | Walk slowly 5 min | Walk briskly 18 min | Walk Slowly 5 min | 28 min |
| Week 8 | Walk slowly 5 min | Walk briskly 20 min | Walk slowly 5 min | 30 min |
| Week 9 | Walk slowly 5 min | Walk briskly 23 min | Walk slowly 5 min | 33 min |
| Week 10 | Walk slowly 5 min | Walk briskly 26 min | Walk Slowly 5 min | 36 min |
| Week 11 | Walk slowly 5 min | Walk briskly 28 min | Walk slowly 5 min | 38 min |
| Week 12 | Walk slowly 5 min | Walk briskly 30 min | Walk slowly 5 min | 40 min |
As you get fitter, increase the time you walk to 45 minutes. If you are not experiencing any fatigue or muscle soreness, gradually increase your speed and use hills to increase the intensitity of your exercise program. It is a good idea to keep a diary of how long you walked, and how you felt. If you find that your body is not recovering from any soreness, dont exercise until you have recovered.
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Free Weight Loss Exercise Programs
If you are ready for a more intense exercise program, lets lift the intensity a notch. Building from the beginners program, here are some exercises that will tone your muscles and burn fat. Combine this routine with the walking program from the beginners program to maximise the weight loss effect.
Now for a free weight loss exercise program that doesn't require any special equipment, but a couple of light dumbells would be good, or a couple of cans, just to add some resistence. First, as for any exercise program, do your favorite warm up exercises and stretches before you start.
This exercise program can be done anywhere. At the end of the routine, you will have had a very effective workout.
Plank Glute Kickback
Start in a push-up position. Bring your right knee toward your arm. Then raise your right leg back and up, squeezing
your glute (butt) when your leg is fully extended. This works your abs, shoulder and glutes. Do 8 to 12 repartitions on each leg.
Leg squat
Start in a standing position. Raise your arms out in front of you for balance. Bend at the knees, as you
start to squat down.
Make sure that your knees do not move forward past the toes, to prevent injuring your knees. Do eight to 12 repartitions
Push ups
Start in the push-up postion. Lower your body by bending your elbows and push back up. If you find that too difficult,
use your knees as the contact with the floor rather than your toes. This takes some of the stress of your arms, and makes it easeir to lower
and lift your body. This exercise is great for your triceps and upperback. Do 8 to 12 reps.
Abdominal thrust
Start with your back on the ground and bend your knees so your lower legs are vertical to the ground and your arms are by your side.
Raise your stomach and pelvis upwards, until only your feet and your shoulders are touching the ground. Hold for a second.
Lower your stomach to the starting position. This exercise works out your lowerback and is great for toning your butt, really working
those glutes. Do 8 to 12 reps
Squat Over-head Presses
Start in the standing position. Bend at the knees and squat. Dont let your knees extend out further than your toes to prevent injuring
your knees. As you squat raise your arms up from your sides, until they are extended (dont fully extend to prevent injury).
Stationary Lunge
Start with your left leg in front of your right leg. Bend your right leg, dropping your knee toward the ground.
At the same time do a bicep curl by bringing your arm up toward your shoulder. Return to starting position.
Do three sets of the above exercises, with two minutes rest in between
The key to starting any weight loss exercise program is not to overdo it.
Start out at a pace that you feel comfortable with. Then slowly build up your fitness level. Build on your successes. Remember that it is better to increase your fitness gradually and maintain the exercise program, than go too hard too early, exhaust yourself and give up.
Set targets to aim for, such as the exercise program above. When you feel comforatble with that and want more of a challange, get a new exercise program, like the Exercise Bike Workout. Try to keep building on your fitness and watch the weight loss occur!
Variety is the spice of life! Variety not only stiumulates your mind and stops you getting bored, but variety also stimulates your body. Exercising differently helps target your different body parts in different ways, to help with strength and flexability.
The key is not to make drastic changes to your lifestyle to start any exercise programs. Try to incorporate exercise into your daily routine. For example, I used to do weights during my lunch break. You could use an exercise bike or treadmill while watching tv. Always look for opportunities.
Exercising with a partner can be motivating if you are both of similar fitness and both committed. A partner can push you to new heights, and make the experience a whole lot more enjoyable.
Monitoring your progress will be inspiring! As you get fitter, you can review your journal and see how much progress you have made. When you see the progress you have made, both distance and time, you will never want to give up!
Free Weight Loss Exercise Programs
Lets lift your exercise up another notch. For this exercise program, grab yourself a couple of light dumbells - enought to give some resistance. If you havent got any, and want to start right away, grab a couple of tins of banked beans out of the cupboard. Now, lets get into it!
This routine is for people who are relatively fit. The program targets a wide range of muscle groups, toning your entire body, while burning fat. Combine this with fat burning heart rate interval training if you can, on alternate days. Once your fitness level has increased, you can do both on the same day. Remember, don't overdo it! As always if you are just starting an exercise program, consult your doctor.
I will list the exercises, and explain what muscle groups they target. Below is a video that will demonstrate how to perform each type of exercise properly. Do 12 to 15 repartitions of each type of exercise with no rest between reps. Complete 3 to 5 circuits per training session
Push-ups - targets triceps and your back
Pullover flys - targets your chest (pecs). Pull over flys are a great way to build chest muscle and burn fat.
Shoulder Press - targets your shoulders (deltoids)
Dumbell laterals - targets top of your shoulder
Seated tricep extension - targets triceps
Lying tricep extension - targets triceps
Lying dumbell pullover - targets triceps
One arm row - targets triceps and back
Dumbell curl - targets biceps
Squats - targets thighs
Forward Lunge - targets thighs
Stiff-legged deadlift - targets back and hamstrings
Lying bridge - targets back
Sit-ups - targets abs
Check out the video for a demonstration of each type of exercise - Have Fun!
If the link is blocked, try this link
If you need inspiration, watch this!
If the link is blocked click here to see: facing the giants
Try the free weight loss exercise programs above. Build up your fitness level gradually, and always consult a qualified practitioner before starting any exercise program. Follow these free weight loss exercise programs and you will be on the road to being fitter, healthier and slimmer!
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