Monday, October 19, 2020

Exercise Plan to Lose Weight


Getting a fit body doesn’t have to involve long, boring sessions in the gym. Although exercise is essential for losing weight.

It doesn’t take hours a day to get in better shape.  That’s old school thinking and studies have shown less is better.

Fitness can be efficient.

Short bouts of high intensity exercise averaging around 30 minutes per day is enough to be able to:

  • flatten your stomach
  • reduce those hips
  • firm up your wiggly arms

Many new scientific studies point out that you don’t have to:

  • spend a numbing amount of time walking that treadmill
  • kill yourself with a couple hours of weight training
  • starve yourself till you don’t know who you are anymore!

You can make an extra 30 minutes of your day

Whether At A Gym Or At Home

Home training is becoming extremely popular over the monotony of gym equipment.  Circuit training, plyometrics, bodyweight exercises, workout DVD’s, newer and cheaper home equipment that can be used to get similar results as in a gym.  With more variety!

And gyms are still effective, especially if you like to lift heavier weights than home equipment can provide or like to be around new people making friends and developing a support group with similar goals.  I still go to the YMCA here in Spokane and still like the atmosphere seeing people take care of themselves.

Just Do Yourself A Favor

If you haven’t done any activity in a super long time – do not start where you left off!

Slow and easy at first.  You’ll feel some soreness in the beginning, but will go away once your persistence takes hold.

Note that I bolded persistence?


Learn this word well –   It is the key to success in losing your fat pants.  Hope this hasn’t been unclear in the last few sentences. 

You will fall off the wagon in being perfect in your workouts and eating.  But don’t use that as an excuse to quit.  

People who persist and keep getting up after falling down are the ones who win! 

The idea is to have more wins than losses.

Take Action

Now is the time to get out your notebook or fire up your spreadsheet and prepare your plan to shrink yourself!

Do I really Need to Exercise to Lose Weight?

Yes you need to exercise is essential for sustainable weight loss. Maybe you can lose a few pounds with a diet or detox but to keep the fat off your body for life, you must stick to a consistent workout plan.

But it doesn’t have to be brutal. And you don’t have to be athletic. By finding a form of exercise that you love, you will reap lifetime rewards.

The key concept: just get moving. Do what you love and you will burn fat. But certain exercise plans are better than others for achieving spiritual, emotional, and physical well-being.

If you have already found a form of exercise that you enjoy and engage in regularly, then congratulations and by all means keep at it. Skip over to the Beginner to Advanced Exercise Plan. You may be interested in some new ideas to supplement your current workout routine.

Are you ready to commit to getting a flat stomach? If 6 pack abs are your dream, visit How to Lose Belly Fat for the diet and exercise secrets to a flat stomach.

But if you have tried and given up on more exercise plans than you can count, if you have wasted countless dollars on exercise gadgets, tapes, and gym memberships, then let me save you from all of that. The Beginners Exercise Plan is fun, easy, and best of all free! I promise this is something you will not dread, but something you will look forward to.

Exercise is a critical component of a healthy lifestyle and you need to include exercise to lose weight. I’m sure you already know this.

So if you are not currently exercising, the first step is to analyze why. You know it’s good for you so what is holding you back?

Do you think exercise has to hurt? Then you haven’t tried yoga. Yoga has profound benefits physically, mentally, and spiritually. To learn more, click over to Benefits of Yoga.

I don’t have enough time for exercise, can I still lose weight?

Think you have no time to exercise? Then you need to reorder your priorities. Sorry to sound harsh, but if you want to be there for your kids college graduations, or to enjoy a healthy retirement, you need to put yourself first and find the time to exercise.

Do you watch TV? Then you can substitute an hour of exercise for an hour of TV watching. Or exercise while you watch TV.

Do you have young children? Put them in a stroller and take a walk in the neighborhood or the mall. Or join a YMCA with child care.

Are you a busy executive? Use your PDA to answer emails while you are on the stairmaster or the eliptical. Or bring a small tape recorder on your morning walks and dictate tasks to your staff, emails to clients, or a to-do list for your day.

To learn more about how to develop a time efficient, fat burning workout to meet your schedule while boosting metabolism. There is always a way. Once you consistently exercise you will have more energy for everything else and better health to enjoy it all.

Benefits of Weight Lifting

The benefits of lifting weights are numerous from increasing bone density, to relieving stress and, of course, burning fat. But you don’t have to spend hours in a sweaty gym!

Hire a personal trainer for a few sessions to tailor a weight lifting workout that fits your needs. You can even train at home by doing body weight exercises or using dumbbells.

Learn the benefits of weight lifting and you’ll be hooked.

Lose Weight with Weights

Long term weight loss requires regular consistent exercise. The type of exercise is important too. Muscle burns more calories than fat, even when you’re sleeping!

Regular weight training to build lean muscle will let you eat more calories and maintain a healthy weight.

Reduce Injury

Increasing strength will make you less susceptible to getting hurt. How often have you heard of people sustaining injuries doing every day household chores?

You’ll have more strength to lift boxes or swing your toddler around. Fewer debilitating strains and pulls means more consistent exercise.

Protect Your Bones

One of the benefits of lifting weights is preventing osteoporosis and avoiding fractures later in life. Bones become stronger and denser with weightlifting.

Regular weight training means you can enjoy the activities you love with fewer aches and pains. And it’s never too late to start. The benefits of weight lifting program are profound even after age 65.

Have Less Joint Pain

Protect your joints from arthritis by building strong muscles. Stronger leg and back muscles mean less wear and tear on your joints.

You’ll have more endurance to enjoy things like gardening, golf, and hiking. And managing your weight means less strain on your joints as well.

Look Great

Saved the best for last. Ladies don’t you want toned arms like Michelle Obama? Guys how about a classic v-shaped back and big biceps? No amount of cardio will give you the toned look that you get from regular weight training.

Ladies you don’t need to worry about getting big and bulky. Women just don’t have the testosterone levels required to build huge mass.

Not sure how to start a weightlifting program? This DVD will give you an excellent foundation. In only 30 minutes 2 or 3 times a week you can lose weight and get the great body you’ve wanted.


  1. Ralph

    You can lose weight with regular exercise. The key is to exercise long enough and hard enough so that your body burns more calories each week than you have put in your mouth.

    Most people have the best success at calorie burning with moderate to intense aerobic exercise for 45 to 60 minutes at least five times per week. If your level of exercise has been none or minimal, try this 10-week startup program.

    After the 10 weeks you should be ready to up the intensity and duration of your workouts using your heart rate as a guide. Here’s how:

    You gauge your heart rate during exercise as a percent of your maximum heart rate. Your max heart rate is 220 beats per minute minus your age in years. So an average 50-year-old would use 170 beats per minute as an initial heart-rate maximum. To qualify as moderate-intensity exercise, your heart rate should remain at 50 percent to 75 percent of your maximum for the duration of your exercise routine. Heart rates above 75 percent of maximum are considered high intensity; above 90 percent usually puts you into an anaerobic mode. A healthy, fit individual may do bursts of anaerobic activity, quickly backing off to recover in an aerobic zone.

    You can measure your heart rate by feeling your pulse frequently (it’s best to feel the pulse in your neck) or by wearing a heart-rate monitor (about $50 for a basic model). Many health centers have aerobic exercise machines with built-in heart-rate monitors.

    Another common way to make sure that you are staying aerobic is “the talk test,” which is simply the ability to talk while exercising. You may be breathing fast and hard, but if you can still carry on a conversation, you are still aerobic. If you are breathing so hard that you can’t talk, you are more likely to be anaerobic. Failing the “talk test” lets you know that you may be going anaerobic.

My name is Bella and I am a weight loss retreat leader who runs retreats around the world. Often working alongside well-known retreat leader Sophie Jones. I lost 30 pounds and have kept it off by adopting a whole food, plant-based diet. My blog posts are about how I did it. Please note I am not a medical doctor and my advice is what has worked for me and my retreat clients, try it out, maybe it will work for you too! Contact me on:

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