Weight Loss Exercises at Home

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Physical activity for weight loss

This is the best rated article for the year 2008, by our readers opinion. It is written by one of our visitors, signed as Mr. Ninja - Weight Loss Exercises at Home. Although, his English is a second language and not the best, we are publishing this article in the original version.

Weight Loss Exercises at Home

Before I start to shower you with scientific evidences about connection between physical activity and weight loss, I will tell you my own story. I think it would be much useful for you, than the very best scientifically proven theory. Until a few years ago, I struggled with weight loss trying many diets and starving for weeks. Tried to eat this, not that, counting how many calories each product contains and so on...

Until the day I have heard that my neighbor goes to a nearby gym. Of course, I wanted to go to. I asked him about details and he told me one very important thing, by the way - the thing which many people didn't note at all, even if someone repeat it to them several times: "Do not go there alone. You should hire a personal coach to make a training program for you and to learn you what you should do there."

So, I did it for a one month. Although I started lose weight, I lose my motivation to go there as well... I figure out that I have to exercise at home (maybe it was one more quibble, at that moment). Now, I had a knowledge about best exercises for weight loss (I will explain later), I knew what exercise equipment I need, but I do not want to go out there. I decided to solve it ones for ever: "Do I really want to lose my weight? What am I willing to sacrifice to reach my goal?" I made the greatest decision of my life: I created MY OWN GYM at my home! I bought:

1. Treadmill (if you have no money, you can always go out there. But, be honest, you can go outthere now, but you do not do that, right?)
2. Elliptical trainer
3. Pilates ball
4. Ball (an ordinary children's rubber ball)
4. Wall holder (for my old TV - it is the most important gadget in every gym)
A buying guide you will find at the end of this article.

Weight Loss Exercises:

So, I begun to exercise every evening in 20:00 to about 21:30 - 22:00, on this way:
1. Walking on treadmill 20 minutes. First minute start slowly and than raise speed to walk just a little bit faster, no more. With time you will raise your speed, and you will raise the time you spend on treadmill, but no more than 30 minutes. You should have a bottle of water and drink it every time you feel it's needed (if you don't feel thirst, you have to take a few swigs of water on every few minutes.)
2. After short resting, the next one is pilates ball. It is used for several groups of muscles: back, abdominal or ABS and for streaching (to prevent muscle inflammation). It is very important to work on these mucles. It would noticable burn your fat and take away it from right parts of your body, believe me.

Exercise A: Seat basic on the ball. Knees and hips should be at or above 90 degrees. Hoop (un and down) seating on the ball, using your leg muscles, counting to 100. Stand up, walk and rest for awhile.
Exercise B: Take a semi-prone position (seat with the part of your body somewhere between your rump and lower back, on your tail - see image B). Sit up and down for 7-8 times. While sit down, do it with your muscle slowly. It is more benefitial to sit down with your muscles than to sit up. Inhale as you go down, and exhale on the up.
Exercise C: Stretching and relaxation. When you are fully relaxed and stretched in the lower end position, breathe deep with your abdomen, so hard that you fill how your abdominal muscles are stretching. Breathe a few times, then slowly rise up and walk around. Repeat exercise 3 times.
Exercise D: This exercise is very similar to the exercise B, but you should do it with your back.
Exercise E: Complete Relaxation

After this exercises it would be very good if you could hang for a while. Just caught with your arms some high thing and let the body to hang freely for ten seconds.

There is one more exercise that you could add later, when you abdominal muscles are strengthened. It is a ball lifts. For now you can do it with ordinady ball.

The next exercise using the ordinary ball is also benefitial for your abdominal. Lie on a floor (F1). Bend your knees. Put the ball on your stomach and roll it in the foot direction, using top of your fingers, all over the knees. Slowly lifting your head, shoulders and back from the floor (F2), lift the legs up and roll the ball all over the top of your leg fingers and than back the ball using the same way, but reversed, until you return to the original position F1. Do it as much times as you can. Exhale in the top position. Stand up and relax walking around. Repeat it 3 times with pause between exercises.

After relaxing, take a ride on Elliptical trainer, for about 10 minutes (it wuld be increased to 20 minutes along with your progress).

Note: It is very important to drink a water regularly.

Now, all I wrote above will work only if you reduce your bad eating hubits. I know, it is the most difficult, but if you are exercising regulary, it is already a hubit change and it would be much easer for you to change your diet, as well. There is only a few rules you should follow: do not eat after 19:00 hours. If you hungryafter that time, try to fooled hunger with some fruits (bananas are perfect). Try to do not eat food reach in fat (you can, but eat it much less than before). Also you should reduce sweets and try to eat it as less as possible. Do not eat a white bread, but only bread that is made from whole grain cereals. Add yogurth or some probiotic drink to your diet (e.g. bifidus) to improve your stomach function and increase your metabolism.

Exercise Equipment Buying Guide:

Searching for a treadmill that has as powerful engine as possible. I bought a teadmill that has two motors, one for speed (2.5 HP) and another one for incline. To be honest, I never use incline function. If you have a bigger budget, I suggest you to buy some of a little bit expensive but high-quality treadmills (the same for elliptical), such as Smooth or Sole. Of course, pay attention that you have to buy equiment which can stand your weight. I used this website to find fitness machines for me: Best Buy Treadmills

The main problem with home exercise equipment is that it is made for occasionally using. All manufacturers know that there are a small number of people that would practice everyday. The most of people who bought some fitness equipment use it ones a week, even ones per month, or never. The producers figured out that there is no need that home exercise equipment must be made in commercial-grade, as equipment for everyday using. So, if you are really planning to weight loss at home, my honest recommendation is to go for a little expensive, but high-grade machine, Also, if your budget is limited or you have no buget at all, there is always an option to go out there and walking in nature! Another option is to buy only elliptical trainer. It is a home weight loss buster! While you can replace a treadmill exercise easy, an elliptical is irreplaceable.

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