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Most Exercise Won't Make You Thin
But you still need to do it.
When people think of exercise for weight loss right away they picture aerobics classes, treadmills, stair climbers and other cardio machines. They also see weight machines, circuit training and other gym equipment. All of these are really really good for you and will help you lose weight somewhat but in my opinion the most effective way to lose weight is by doing exercises that require anaerobic bursts.
Best examples of these types of exercises are: running up hills or stairs, sprints, squats that really make you work, etc.. The key here is to work hard in any one of these types of exercises for 10-30 seconds, then take a good couple of minutes rest and then do it again. You can apply this type of training to many types of exercises like skating, rowing, swimming, weights, medicine ball exercises, plyometrics, cycling and more.
Now a warning. This type of exercise is very intense. I recommend you get your physician's approval before starting this type of program. I also highly recommend that you work up to it gradually or you may injure yourself and there goes your weight loss plan for now anyway. To work up to it, start by walking for a few weeks, then if that is ok switch to low intensity aerobics and light weights. Once you are comfortable with that go to moderate aerobic exercises (simply increase speed or work level on your machine) and weights. Once you are used to that then you can slowly start the anaerobic bursts. Start with just one set meaning try swimming hard for 30 seconds and then the rest of the workout is aerobic. Work your way up to 5-10 sets.
When you get there, it is important to do keep 2 things in mind. The first is that it is necessary to keep up your aerobic base when doing this training, meaning keep doing mild to moderate intensity aerobics 3 times per week. Your cardiovascular system needs to be fit enough to handle the harder intensity stuff. The second is that you only need to do the anaerobic bursts 2-3 times per week maximum and each time doesn't have to last more than 15 minutes total with most of that being rest. Any more and you are overtraining and your body will fatigue, get sick and slow the weight loss process down. To save time do the cardio first as a warm-up and then your main workout second.
The great thing about this type of exercise program is that the hard part lasts only a few minutes and the rest of the workout is easy so it's not hard to follow.
Here is an overview:
1- Get doctor's approval.
2- Slowly work up to it as described above.
3- Keep doing your cardio (swimming, bike, jogging, walking, machines, classes) 3 times per week and make them part of your anaerobic burst workout by starting with them, then doing the hard stuff.
4- Do stretches after your aerobics warm-up.
5- Do the anaerobic bursts with lots of rest between bursts.
6- Do a 10 minute cool down of EASY cycling or walking or cardio machine.
If you ever experience any pain stop the exercise and go see your doctor before continuing.
Also, make sure that it is FUN. Find exercises that you like and be creative. There are lots of ways to do it. I also recommend you hire a personal trainer or athletic trainer for a session or two to help you out with proper form and planning to avoid injury.
In my opinion this is how to lose weight with exercise. I feel that these types of workouts stimulate your metabolism much more and keep it elevated far longer throughout the day even when you are not moving which will burn far more calories in the long run and change the composition of your body. Athletes do these types of exercises and if you've ever watched the show 'The Biggest Loser' you'll see that the contestants are put through some of these types of workouts.
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