Regular Exercise

February 10, 2017

Weight gain can occurs when excess calories consumed (in the form of food) is stored as fat. Regular exercise, as well as changes in diet habits, can help reduce and reverse weight gain. Regular exercise has many other health benefits.

Regular exercise of 30 minutes at least 5 times a week can help maintain or lose weight. Exercise can be taken in one lot or broken up in smaller amounts, for example, 10 minutes 3 times a day. Make regular exercise a part of your daily routine and set a regular time for physical activity. The ideal time to exercise is in the morning as your body will continue to burn off energy for up to 16 hours.

There are 2 different types of exercise you can do for optimum weight loss.

  • Fat burning exercises
  • Weight training

Fat burning exercises

running Fat burning exercises can include :

  • walking
  • swimming
  • cycling
  • jogging

This type of exercise involves slow steady working of your muscles. Your heart rate should not exceed 60% of your maximum heart rate. Use the following formula to calculate your target heart rate for fat burn:

(220 - [AGE]) x 0.6

Perform this type of exercise for at least 20 minutes. This is because for the first 20 minutes of fat burning exercise, your body is using carbohydrates as its fuel, after 20 minutes, your body switches to using fat as fuel.

Weight Training

weight training dumbbell The principle behind weight training as a form of exercise for weight loss is the more muscles you have, the more calories you burn. Weight training involves using weights to overload your muscles to build more muscles. Overloading your muscles creates “micro-tears”, which in turn creates more muscle cells. This is how body builders grow their muscles.

When lifting weights for muscle growth, you should use heavier weights and do less repetitions. Ideally you should do 3 sets of 10 repetitions, where you can barely lift the 10th repetition.

It is better to use free weights as opposed to weight machines. Free weight exercises are harder to perform, so you may be lifting slightly lighter weights, but they require more stabilizing muscles, which makes them more ideal for muscle growth.

You do not need to exercise every day of the week. Over working your muscles may actually eat up muscles instead of grow them. In general, do not exercise the same muscle group more than once a week. Use the following 4 day training plan, it may be an idea to have a day’s rest between each workout day.

Day Muscle Group Exercises
1 Biceps and Chest Bicep curl (Bicep) Pec Deck (Chest) Bench Press (Chest)
2 Triceps and Shoulders Shoulder press (Shoulders) Standing Fly (Shoulders) Arm Extensions (Triceps)
3 Back, Traps and Abdominals Seated Row (Back) Lat Pulldown (Back) Standing Rows (Traps) Stomach crunches (Abdominals)
4 Legs and Calves Squats (Legs) Lunges (Legs) Calf Raises (Calves)

In summary:

  • Use the 4 day training plan
  • Use heavier weights and less repetitions
  • No more than 10 repetitions and 3 sets
  • Use free weights
  • Don’t excercise the same muscle group more than once a week

Many women do not want to lift weights to grow muscles because they fear “growing too big”. This is highly improbable and many women miss out on the benefits of weight training for weight loss because of this.


The information provided has not been evaluated by the Food and Drug Administration and is intended solely for general information and is NOT to replace advice from your physician or other medical professionals and should NOT be relied upon for any diagnosis, treatment or care. Always check with your doctor before starting any new drug or alternative/natural/herbal treatments and supplements.