Nutrition & Health OnLine: Weight Loss Corner

Weight Loss Corner

Exercise and Weight Loss

By Bethany Roberts

Lets talk about exercise for a moment. If you are trying to reduce your bodyfat it is extremely important that you do more than simple change your diet. I have heard so many excuses for not exercising. Let's see, there is the "I don't have time because I have a family" or the "I don't have time because I work full time" excuses. I think the most memorable excuse I have heard is "I look too fat when I exercise and I don't want anyone to see me like that."

If you really want to lose some fat and improve how you look then you better stop making excuses and start making reasons for doing some exercise. I think that part of the problem stems form past exercise routines that did not produce results. Exercise only works for weight loss when you pick the right type of exercise to do so this month I am going to teach you single best exercise for fat loss: Lunges.

I like lunges so much because they are easy to do, can be done just about anywhere and best of all they yield incredible results. There is no excuse not to do lunges because you can even do them in your living room while you watch Alley McBeal. The reason lunges work so well is because they work big muscles and involve the entire body.

Lunges are simple to perform. Start in a standing position with your hands on your hips and step out with one foot about 3 feet. Let your body sink down until the lower part of your opposite leg is parallel with the floor. (See Fig) After you achieve this position push back with the original leg you used until you reach the starting position. Repeat this movement with your other leg and then alternate back and forth until you have performed ten repetitions with each leg.

For best results you need to perform 3-4 sets of lunges about 3 times a week with a day of rest in between. As with all exercising, you should properly warm up by doing some light jogging, then some stretching BEFORE you begin your lunges. As your routine becomes easy (usually after 3-4 weeks) you need to increase the resistance by holding some dumbbells in your hands. I can hear some of you making excuses again like "I don't have dumbbells so there you go I can't do lunges." You can hold a can of soup in each hand or fill up an empty milk jug with water. It is pretty easy to find something and you will definitely feel the difference. Trust me, I have seen the difference that lunges can make in myself and my friends. They are well worth the 20 minutes 3 times a week.

WEIGHT LOSS TIP OF THE DAY

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