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When creating up your fat loss program, there are a few exercises that are going to produce far better results than the rest.  By making sure you take the time to include these exercises within the program, you’re going to take your results to a much higher level.

If you’ve ever performed workout after workout after workout with little to show for it, it could have been due to the fact that you just weren’t performing the right combinations of movement.

Here are the most important exercises that you need to add to your workout program.

Squats

Squats are often considered the single most important exercise for any fat loss program because they burn such a high number of calories when performed.  First, squats typically are the exercise where you will lift the greatest amount of weight through the movement, which serves to increase the metabolism the most.

Also, since squats will work so many muscle groups at once, you’ll burn the most calories minute per minute doing this exercise.

Deadlifts

The second best exercise to include in your fat loss program are deadlifts.  Deadlifts are great for working the lower body as well as the back and will also help you maintain your strength level while losing weight.  It’s important that you don’t begin to lift too light or that could quickly lead to a loss in muscle mass.

Bench Press

Third, the next exercise to make sure is in place for good results is the bench press.  This is a movement that will work three major muscle groups in the upper body, providing similar benefits as squats will with your program.

Watch when doing these that you do maintain the whole range of motion however so that you can reap full rewards.  Far too many people only move halfway down the position, shorting themselves of optimal results.

Sprints

Sprints are great for burning fat and toning all the muscles in the lower body. If you’re currently doing moderate, steady state cardio, it’s time you changed this around and started sprinting.  Just be sure you schedule your sprints with your lower body workouts accordingly or you may find your legs quickly become overtrained.

You want some sprint sessions in the fat loss program but since you are on a calorie reduced diet, don’t overdo it.

Hanging Leg Raises

Finally, you’re going to want to put in an exercise for the abs since you are after six pack abs. Hanging leg raises provide a great stimulus for the entire length of the midsection and reduce the chances that you use momentum to help execute the movement.

These also are great for targeting in on the lower abs or the obliques depending on how you perform them, which are two areas where most people have trouble with.

Having a look over your current fat loss program and making certain that these are in there will be well worth your time and ensure you don’t spin your wheels in the gym but instead get top notch results that you can be proud of.

Now listen to this:

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Article Source:http://www.articlesbase.com/health-articles/top-essential-exercises-for-your-fat-loss-program-1759763.html

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People who exercise not only feel better about themselves, but they live longer and enjoy better health. Exercise can help you maintain a healthy weight. It can delay or prevent diabetes, some cancers, and heart problems. The key is to find the right exercise for you. If it is fun, you are more likely to stay motivated. You may want to walk with a friend, dance around your house, run up and down the stairs, take your kids to the park and play with them, join a gym and participate in a class, or plan a group activity because it is always easier to work out with friends. If you have been inactive for awhile, be smart and start out slowly.

Do a simple warm up to prepare your muscles for the activity you have planned. Walking in place, doing lunges with arm raises helps to warm up your major muscle groups and prevent injury.

Take time to stretch after the warm up, and don’t forget to do stretching exercises after your aerobic workout to keep your muscles limber and to decrease discomfort.

Healthy adults should engage in at least 150 minutes of moderate-intensity aerobic activity every week or 75 minutes of vigorous-intensity aerobic activity every week. Which activity you choose would depend on your current activity level and your health and fitness goals.

Moderate-intensity aerobic activity means you’re working hard enough to raise your heart rate and break a sweat. You should be able to talk but not sing the words to your favorite song. Some examples of activities requiring moderate effort are:
• Brisk walking
• Doing water aerobics
• Riding a bike on level ground or with a few hills
• Playing doubles tennis
• Pushing a lawn mower

Vigorous-intensity aerobic activity means you’re breathing hard and fast, and your heart rate increases. If you’re working at this level, you won’t be able to say more than a few words without pausing for a breath. Listed below are some examples of activities that require vigorous effort:
• Jogging or running
• Taking an aerobics class at the gym
• Swimming laps
• Riding a bike fast or up hills, taking a spinning class
• Playing singles tennis
• Playing basketball or other team/group sports with running as a component

A rule of thumb is that one minute of vigorous activity is about the same as two minutes of moderate activity. Some people like vigorous types of activity because it gives them about the same health benefits in half the time. You need to feel comfortable doing moderate-intensity activities before you move on to more vigorous ones. If you haven’t been very active lately, increase your activity level slowly.

Muscle strengthening activity should be added two to three times a week to add lean muscle and tone your body. Adding strength training is also good for your bones and helps to keep them strong and prevent age related bone loss. Weight training should include activities for all major muscle groups and can be alternated for variety and to give the muscle groups a rest.

In addition to working out vigorously or moderately it is very important to keep hydrated. Drinking adequate water can help flush your system and eliminate impurities and muscle wastes from the workout. Water contributes several health benefits and can prevent headaches and reduce muscle aches related to your exercise routines.

When you work out, especially when it comes to weight training it is important to give your body extra protein to help your muscles repair themselves. Protein is one of the nutrients that your body can’t produce without breaking down muscle to get it. If you work out at a high level and neglect your protein intake you can cause more harm than good to your muscles and cause weakness instead of increasing your strength. Consider that most animal proteins are also high in fat. Plant proteins are incomplete. You must combine them to get all of the amino acids your body needs. Whey protein is a healthy option and can be mixed with your water or other beverages to give you that boost you may need. Consuming protein in this form may also help to reduce your cravings and help you to feel full longer which will also help contribute to your thin and trim waistline.

Choose an activity plan that works for you, including muscle training, and be sure to add in extra water and protein and make your way to a healthy lifestyle.

For more info on tasty protein, visit Top Form Supplements

Article Source:http://www.articlesbase.com/health-articles/activity-for-better-health-1104437.html

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Think of one activity you could do that provides exercise, mental health benefits, time enjoying nature and a healthier diet all at the same time.  Working in your garden a few times a week is the best way to boost your healthy lifestyle.

Gardening works a variety of muscles and can provide aerobic benefits as well.  Start with a brisk walk, taking trips from the garage to the garden while you gather tools.  Once you are warmed up, do some stretching exercises and then get to work.  Digging, raking, weeding, planting, and turning your compost pile are all vigorous activities that engage the major muscle groups.  Vary your pace to add aerobic value.  Switch from left-handed to right-handed to increase coordination and balanced muscle development.

Use your imagination with your movements in the garden, but remember to use proper form.  Bend from the knees and use your legs when lifting, rather than your back.  Keep your back straight and be aware of any signs of muscle overuse or strain.  A cool down walk around the garden while watering, picking produce or just surveying your hard work will complete your garden workout.

Gardening also provides you with needed stress relief and mental health benefits. Just being outdoors in the fresh air and sunshine helps lift your mood.  Studies have shown that gardening has a positive effect on our mood and can cut down on depression and anxiety.  It allows you to relax and experience the rhythms of nature.  When was the last time you took the time to appreciate the small things in the world around you?

You will use your creative energy to plan your garden, and feel the satisfaction of nurturing your plants and providing your own healthy food source.  Gardens don’t grow overnight, and through patience and care you can learn to really appreciate the fruits of your labor.

Everyone knows that vegetables and fruits are an essential part of a healthy diet, and most of us don’t eat enough of them.  The USDA and National Institute of Health guidelines recommend at least five servings of fruits and vegetables per day.  Just planting a simple garden could provide you with all of the fresh produce you need to improve your diet.

Fresh produce is loaded with vitamin and nutrients that you may be missing in your diet.  Planting spinach in your garden would provide folate, vitamin A, and iron.  Add a row of tomato plants and you’ve added vitamin C and potassium. Red bell peppers will also add vitamin A and C.  For nutritious fruit choices, add strawberries or cantaloupe.

Garden produce also provides necessary fiber for health.  Fiber makes fruits and vegetables a low calorie substitute for more fattening foods.  They’ll fill you up while improving your health.

Get ready to garden!  You’ll combine outdoor exercise with the satisfaction of creating something beautiful in the world.  You’ll have healthy food choices at your fingertips, and a bright new outlook on life.

Gardening can help boost your mood and your health. Gardening is also a great way to lose weight, so get out there and enjoy the outdoors.

Article Source:http://www.articlesbase.com/health-articles/gardening-as-a-natural-health-booster-944600.html

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When thinking about different types of exercise, you might not think to include gardening as a workout option.  But gardening can provide a wide range of benefits for all ages, based on how intensely you work.  For those who have not been active, gardening can get you started with a gentle outdoor activity that involves bending and stretching.  For those who want a more vigorous workout, there are many movements that can be done with intensity to amp up your exercise session.

Before you start any exercise routine, a good warm up and stretching session is recommended.  Walking or performing any type of aerobic activity for 10 minutes or so is a good way to get your body warmed up for gardening.  Since gardening uses most of the major muscle groups, it’s important to stretch and loosen your muscles before you start your gardening session, and again at the end of your workout.  This will help prevent muscle soreness.

Some simple stretches include this one for the lower back:  Sit in a chair and hold underneath your knee, pulling it in toward your chest.  Switch sides.  Finish the stretch by pulling both knees in toward your chest.  Another stretching exercise for your lower back and hips from Scott’s Miracle Gro begins with lying on your back with feet on the floor.  Cross your right ankle over your left knee and lift your left leg off of the floor, pulling the knee toward your chest.  Gently shift your weight to the left while taking deep breaths.  You can stretch your neck at the same time by rolling your head from side to side on the floor.  Hold this stretch for 30 seconds, and then switch legs.

Once you are in the garden, you can vary the intensity of your workout.  As you work in the garden, remember to bend at the knees, not the waist. This rule applies to lifting, digging and raking.  Don’t hunch your back as you lean over, but keep it as straight as possible as you pull out weeds or plant seedlings.  Be careful of twisting movements, even when you are kneeling or sitting.

Jeffrey Restuccio, gardening fitness expert, suggests standing, with knees bent, back straight in a crouch position, raking in a wide, sweeping motion. Exaggerate your motions. Keep them smooth and steady. Rake or hoe in wide, sweeping motions. Maintain a steady breathing rate as you rake, dig or hoe. For optimal aerobic benefits, strive to elevate your heart rate to 80% of maximum.

Estimated calories burned in 30 minutes for some gardening activities are:

• Digging – 202
• Raking – 162
• General gardening – 202
• Weeding – 182

Remember to breathe as you exercise, and enjoy the beauty of nature around you.  That’s something you won’t find at the gym.  While you cool down after your workout, stop to pick some of your fresh produce for an even greater reward.

Gardening can help boost your mood and your health. Gardening is also a great way to lose weight, so get out there and enjoy the outdoors.

Article Source:http://www.articlesbase.com/health-articles/gardening-as-a-form-of-exercise-944612.html

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