More and more people need to exercise and very few people actually think they to. Obesity is a leading preventable cause of death worldwide, with increasing prevalence in adults and children, and authorities view it as one of the most serious public health problems of the 21st century.
Frequent and regular physical exercise boosts the immune system, and helps prevent diseases such as heart disease, cardiovascular disease, Type 2 diabetes and obesity. It also improves mental health, helps prevent depression, helps to promote or maintain positive self-esteem, and can even augment an individual’s sex appeal or body image. Childhood obesity is a growing global concern and physical exercise may help decrease the effects.
See What Celebrities Say About Working Out for Movie Roles
So I found out personally that you always have to change the workouts daily to keep your body guessing and being one step ahead of the curve. Even the celebrities say the same thing (Brad Pitt in Fight Club workout) or (Jason Statham in Crank workout), or (Robert Downey Jr. in Iron Man 2 workout), or (Ryan Reynolds in Blade Trinity workout) and (Jessica Biel in Blade Trinity workout). Since your brain tells your body what to do. Your capable of doing anything if you put your mind to it, literally.
I know you have heard that a billion times. But its true. For instance, if your doing a cardio workout, run for another 5 minutes longer if you can. Or if your lifting a dumbbell or weights, then go 5 lbs heavier then you normally would. See if you can push yourself, the key to set goals, but not to hurt yourself physically.
Ask any trainer about working out and they will tell you four steps to achieve your goals which are: diet, workout, sleep, and recovery time.
So You Want To Hear My Two Cents About Exercising?
Below I have setup a normal workout routine for someone trying to lose 25lbs of fat for both guys and girls. Everyone has different goals in what they are trying to accomplish working out. If your trying to burn more then 25lbs of fat, I suggest you stick to cardio on the elliptical (never go on the treadmill, they ruin your knees over time) until you have gotten down to losing only 25lbs of fat and then follow my advice below. If you want to use the treadmill then do a light jog workout but nothing more then 10 minutes at a time.
I recommend only working out for ONE HOUR a day. Anything more then that, then your going to over workout your body and not giving it enough time to recover and rebuild. Depending on how much fat you need to burn and how much muscle your looking to gain on normal overweight body, the time frame it takes about six to eight months to be at your ideal weight. Remember to get EIGHT HOURS of sleep a night. Your body needs to recover as its redeveloping and making you stronger.
Kalev Jaaguste is a top Vancouver personal trainer who has developed 3Dimensional Personal Training. Check out his free workout videos at KalevTraining.comGuys
MUSCLE DEVELOPMENT: Under normal circumstances guys want to do anaerobic exercises, such as weight training and functional training or increase short-term muscle strength. I would workout five days week, with two days off for recovery and rest. I would also only workout ONE body part per day (chest one day, back another day, arms, shoulders, etc) and allow two to three days to let that body part recover before working it out again. Recovery is the key to any workout routine, it allows your muscles to regenerate and grow back stronger and BIGGER. If your satisfied with your muscle mass, then stay at reasonable weight to become toned, so you stop creating muscle mass.
ABS/CORE DEVELOPMENT: I would not do any abs/core exercises until you start to see your abs. Now why not do abs workout, you have flap of fat in the mid-section, so those kinds of workout will be more difficult. The key is to burn the overall fat in your body by doing cardio first, then when you start to see your abs and core, thats when you workout those area even more. Once you can see your abs, I would do abs workouts with the yoga ball to work on your core.
CARDIO DEVELOPMENT: To burn fat efficiently you need to do cardio on the elliptical for 10 minutes and work your way up to a maximum of 40 minutes. While doing cardio you should only be doing a running pace, and nothing strenuous to the body. If your out of breath while doing cardo then your simply pushing your body to hard and you need to drop it back the level of intensity on the elliptical machine. If your out of breath completely while working out then you need to take a 10 minute break to let your body not gasping for air or you will be burning muscle instead of fat.
Zuzana Light is a Certified Personal Trainer and host of a the daily fitness show BodyRock.Tv check out her free workout videos from BodyRock.TvGirls
MUSCLE-TONED DEVELOPMENT: Under normal circumstances girls want to do aerobic exercises, such as cycling, skipping rope, running or hiking, which focus on increasing cardiovascular endurance. I would workout four days week, with three days off for recovery and rest. I would also only workout ONE body part per day (arms one day, back another day, abs/core, legs, etc) and allow two to three days to let that body part recover before working it out again. I would only do 10-15lbs tops for working out these muscle groups above, anything more then that you will develop too much muscle mass. Just watch your body as it develops and then cut back on the weights when you reach your desired accomplishment and goals.
ABS/CORE DEVELOPMENT: Girls and guys always think that spot reduction which is training a particular body part will preferentially shed the fat on that part. For example, sit-ups may improve the size and shape of abdominal muscles but will not specifically target belly fat for loss. The key is to burn the overall fat in your body by doing cardio first, then when you start to see your abs and core, thats when you workout those area even more. For girls I would stress to do as much cardio first as possible.
CARDIO DEVELOPMENT: To burn fat efficiently you need to do cardio on the elliptical for 10 minutes and work your way up to a maximum of 60 minutes. While doing cardio you should only be doing a jogging pace, and nothing rigorous or strenuous to the body. If your out of breath while doing cardo then your simply pushing your body to hard and you need to drop it back the level of intensity on the elliptical machine. If you continue to workout out of breath, you will be damaging your body and burning muscle instead of fat.
Certified Personal Trainers
DISCLAIMER: The above parties are not responsible in any manner whatsoever for any injury or health condition that may occur through following the opinions expressed here. Consult with your physician or nutritionist before starting any exercise or diet program.