Exercise – the Second Rule to Losing Weight Permanently

Daily exercise is a most important activity for a healthy body and mind. It is also a must if you have a lot of weight to lose.  There are several ways to incorporate exercise in your daily schedule.  You can join a gym, hire a personal trainer, or create a home gym and exercise at home.  For me I created a home gym and did all my exercises at home during my weight loss journey.  But that was easy since I am a self-motivator, but not everyone is like that so for some, exercising with a friend or at a gym would be ideal to get that motivation and push for those times when the zeal is not there.

How often and at what times you exercise is really a personal preference, but research shows that early morning exercise is best because it fires up your metabolism which helps you to burn more calories during the day.  I woke up at 4.00 a.m. everyday for six days and exercised for 6 to 10 minutes.  It was a sacrifice but I was motivated because after the first week I lost 2 pounds.  This really encouraged me even when I did not feel the urge to get up and exercise.  But once I got up and started exercising, I felt refreshed and energized for the rest of the day.

Since exercising everyday could be difficult for some, how you choose your days depends on how long you want to exercise for.  For instance, since I exercised for six days, 10 minutes a day was ideal.  However, if you can only exercise for say, three days, then you might need to exercise for 30 minutes to one hour on those days.  But exercise does not only entail formal exercise, but can comprise of just simply walking more often, doing chores around the house, or taking the stairs at work instead of the elevator.

Exercise should be a combination of strength training and cardio.  Strength training allows you to build muscle. The more muscle you have the more calories you burn even when you are not exercising.  Cardio allows your circulatory system to work at its best and also helps you to build stamina.  You can strength train using just water bottles, a broomstick or a chair.  Cardio can be done using a skipping rope or by doing jumping jacks, or running up and down stairs.

For me I invested in an exercise machine, namely the Weider Ultimate Body Worksmachine along with the Total Gym 6-8 Minute Workout DVD. By just using this machine together with clean eating, I lost around 10 pounds in 3 months. The Weider is a very versatile machine that can do both strength training and cardio.


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