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- Weight Loss Exercises at Home
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)
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,
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
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
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
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
| P.S. Any scientific proving is so unnecessarily now.
I'm giving up of it :)
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