Exercise to Lose Weight

While most people who are trying to lose weight are going down the diet route, there is a much more effective long term method of achieving the weight loss you desire along with a fitter, slimmer and more toned body. This can really only be achieved by exercise because it is exercise that forces the muscles to do the work that not only burns the calories and excess fat, but strengthens and tones the parts of the body where the exercises are targeting.

For an overall toned body look, it is best to do a selection of different exercises that target different areas of the body. Here is an example of how doing just one form of exercise can help you lose weight but give you unwanted results in body shape.

Work the Whole Body

Say for instance you choose to work only on exercising your legs by working out at the gym on a treadmill and then using weights and apparatus that only target the legs. You will end up with great looking legs, but you may not get rid of the fat belly or any areas of fat that have accumulated on your upper body, such as the upper arms, chest and upper back.

Much better is to vary the exercises so that all areas of your body get some of the workout. Better still is to find exercises that target the whole body, such as swimming. In the gym, you would need to do a circuit of apparatus to work all the different muscle groups, although elliptical trainers are very good for targeting several different areas.

This can be mixed up with some time on the treadmill, stepper and rowing machine to work legs, torso and upper body.


Of all the exercises you can do, probably the most rewarding, fun and varied has to be swimming. By doing a variety of different strokes and swimming several lengths of the pool at each visit, increasing every time, you will target all muscle groups fairly equally and it won't feel like a workout.

Sure, you will get tired and you can also experience muscle pains especially in the early days, but this is an exercise form that is so easy to do, can be combined with some fun time afterwards and the best part is that you don't end up sweating like you would in a gym.

Skipping to Lose Weight

There are many ways of losing weight and burning body fat in the process, but the forms of exercise known as cardio-vascular exercises are probably the best kind if you want to see positive results in a reasonable time frame. Of these, there are several very good alternatives, but few are as fun and enjoyable as skipping.

Skipping is something most of us did when we were children and it's a shame that as we grew up we tended to ditch the skipping rope for less active ways of entertaining ourselves. But you only have to watch movies like the Rocky series or other boxing oriented movies and you'll often see boxers training with a skipping rope as well as punching things.

That's because skipping helps loosen up muscles in preparation for more strenuous exercises and that makes it an excellent warm-up exercise. But it can also be used on its own as a fat burning cardio-vascular exercise too as long as you can keep up a relatively active pace and keep that pace going for more than twenty minutes.

The 20 Minute Rule

It has already been explained on other articles here that by exercising at a sustained level for more than 20 minutes will force the body to start using its store of fat to produce the energy that the muscles that are working hard will demand so that the can continue to work. Well, skipping does the same thing.

So all you need is a good quality skipping rope, enough space to swing it and perhaps some decent music with a good beat to get you motivated and you can do this exercise practically anywhere. It is not so strenuous that you'll get tired of doing it quickly either, because you cat set your own pace and even a moderate one will be enough to get your muscles working hard enough to cause them to burn calories and ultimately, body fat.

So next time you see some kids skipping in a school playground, let that be a reminder to go to a sports store and purchase one of your own so that you too can get some of this excellent exercise and have some fun along the way as well!

Cardiovascular Workouts

For fat burning through exercise, the best way of achieving this is by including some cardiovascular exercise in your daily routine. It doesn't need to be the only thing you do, but on the other hand, if you do nothing else, then make the exercise you do cardiovascular in nature. This is the aerobic type of exercise that raises your heart rate, breathing rate and forces you to sweat and breathe hard. You must sustain this level of exercise for a reasonable amount of time for it to the most good, which is typically 20 minutes or more.

The benefits are that after 20 minutes, your body is forced to start using its store of fat to provide the muscles with the fuel they need. This fuel is initially provided by the sugars in the bloodstream, but over time these sugars become depleted and need to be replaced to enable the muscles to keep on working. The replacement comes from the body's store of fat, so if you want to burn fat, then keep it going for more than 20 minutes.

Eat a Healthy Diet

Exercise may be the best way to lose weighty, but you still need to eat a healthy diet to complement your efforts and to gain the maximum benefits from what you are doing. Over time, you will get to the stage where you are exercising sufficiently each day to burn so many calories that you will need to eat more to sustain a healthy weight and not become unhealthily underweight.

This is why you need to eat a healthy diet, as eating junk food will make it more difficult to maintain the level of exercise you need to do in order to keep burning the calories you are loading in but without the essential nutrients your body needs to sustain its strength and stamina.

So the bottom line is to eat healthy and exercise every day and this will not only lead to the weight loss target you have set for yourself but will help you to maintain a steady and healthy body weight in the long term. In addition to the healthy weight maintenance you will enjoy, you will achieve a great looking body that you will be proud of.

[Back to TOP]