For more methods and a clear view of the exercises with pictures, visit my website www. sankarv1.blogspot.com ( avoid the space after www)

Exercise is an important part of any weight loss regimen. But with busy schedules, we all want to know which exercises will help us lose the most weight quickly.

Broadly, there are two types of exercises: aerobic and strength training (or anaerobic), and each one contributes differently to weight loss. Aerobic exercise burns fat calories while you are engaged in the exercise itself. On the other hand, strength training primarily contributes to weight loss by helping to increase the speed of your resting metabolic rate (RMR), which is the number of calories your body burns while you are at rest. Your RMR actually increases (i.e., burns more calories) the more muscular your body is because it takes much more energy to maintain muscles than it does to maintain fat.

Important note: remember that muscle weighs more than fat, so some strength training exercises will make you healthier and more attractive while not necessarily contributing to weight loss. But, muscles are a "good" kind of weight and you should aim to build more muscle in order to help keep body fat at bay.

Here are 5 tips for exercises - both aerobic and strength training - you can do at home to lose weight quickly.

Exercise #1: Squats: Your buttocks and leg muscles are the largest muscles in your body. Every day in front of the mirror, put your feet at shoulder width while facing forward and squat down-and-up 10-20 times for 2 or 3 sets. This will build your leg and buttock muscles. As you build up strength, try holding 2 or 5 pound dumbbells in your hands while you work out. Be sure to warm up first, and stop if you notice any sharp pain in your knees.

Tip #2: Pushups: Pushups are a form of strength training: during a pushup your arms have to support up to 70% of your body weight. Do 2 or 3 sets of 20 pushups to build arm strength and increase your RMR.

Tip #3: Jumping jacks: Jumping jacks are an excellent whole-body aerobic workout you can do right at home. Do 4 or 5 sets of 20 jumping jacks, or as needed. Hint: if you live in an apartment or stay in a second-story bedroom, be considerate of your neighbors by going outside or doing these in a first story room.

Tip #4: Fast walking: While walking is in itself a great aerobic exercise, fast walking is even better for burning fat. Make sure you really stretch first and warm up with regular walking. Once you start your faster walking pace, try to maintain as much speed as possible for as long as you can. If you get tired, try doing intervals of fast walking followed by short periods of slower walking.

Tip #5: Stepping: Stepping is a great way to get your heart beating and to burn calories. You can use your stairs at home, but for best results I suggest buying specialized stackable step mats and stack them up to at least 15 inches (38 cm). Do 2 to 3 sets of 20 steps each to begin. Even though you may not feel like the stepping is helping, it is! This exercise will not only help you lose weight but will also help shape up your buttocks and legs.

An important element in a strategy to lose weight quickly at home is to do a combination of exercises that build muscles (strength training) while burning fat (aerobic exercises). Start a regimen of most or all of these exercises 2-3 days/week and watch the unhealthy fat melt away.

shan www.sankarv1.blogspot.com

Article Source:http://www.articlesbase.com/health-articles/weight-loss-exercises-927501.html

You will see results if you follow this recipe.

The REAL Weight Loss Recipe:

Intense workouts at least 3 times a week

Drinking plenty of water

Eating healthy balanced meals and snacks

Some form of exercise every day

Making yourself a priority

Healthy Exercise

Do I hear moans and groans? I'm sure I do! The truth is though, if you're really serious about getting rid of that weight you aren't so fond of, you have to do it. Let me ask you a question. Is your health important to you? If not, then here's another question. Is your health important to your loved ones? If your answer to either of those questions was yes, then do yourself a favor. Get out of your chair...seriously!

Right now! Get up out of your chair or off the couch?) Find a mirror nearby...the bathroom maybe? A compact in your purse if you're a woman? Look yourself in the eye, and repeat after me: I am important. My health is important. I can do this! Every day, in every way I am getting better and stronger!

Don't ignore me, I am totally serious. Think about the people who love you and want you to be healthy. You don't think those pounds crawled into your lap uninvited, do you? Whether you like it or not, you made the choices that put them there.

Is is hard to face that? You bet it is! How do I know? If you remember my first article, I am on my way to losing 80 pounds, one step at a time.

Perhaps you have more than 80 pounds to lose. Maybe you have less, but either way, it starts with making a concious decision to do something about it.

Healthy Eating

No more moans and groans...please! Eating healthy can still taste good, I swear! You don't have to go Vegan or take sudden drastic measures to make a noticable difference in your weight.

You do need to think about what you are going to put in your mouth.

Here's an example. I am a stress eater, I freely admit it. When I get stressed out or overwhelmed, upset, or don't want to deal with something, I reach for food. Not good food either, I pick the high calorie sugary stuff.

We have a saying in our family: A moment on the lips, forever on the hips. We mean it jokingly, but let me tell you, that saying becomes truer every year.

You do need to come to a realization where you understand what you are eating and why. The more quickly you identify that, the easier it will be. Easier not Easy is what I said.) Once you come to terms with what your food issue is, if you have one, you have to start making concious decisions. For me, that means when I am craving something sugary I have to ask myself: Think...am I really hungry or am I just trying to cope with food?"

I find a good way to deal with those sudden cravings is fresh air in the form of a short walk, some water or time in prayer. Journaling is another great way to deal with what you're feeling. If you aren't a praying person, maybe some quiet or meditation will help you.

Just remember that you really can accomplish the goals you set for yourself.

Zach Hunt is a Weight Loss in Spokane WA expert and the owner of Physzique, a personal fitness coaching company in Spokane, WA helping people to look and feel great. Go here: personal trainer Spokane for more info on these services and more great fitness tips.

Article Source:http://www.articlesbase.com/health-articles/the-recipe-for-weight-loss-912577.html