How to Exercise for Weight Loss


How to burn lots of calories QUICKLY!

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Top Exercises to LOSE WEIGHT and BURN FAT fast!


Exercise Benefits     

Exercise is critical for weight loss and maintaining, especially when paired with healthy eating.

Although the benefits of exercise are far more than your weight, exercise is a vital part of staying healthy.

Regular physical activity is good for you in so many ways:

Exercise on the beach

  1. Keep excess Weight off,
  2. Lowers Blood pressure,
  3. Strengthens your Heart,
  4. Decrease the risk of Heart attack and Strokes,
  5. Improves Cholesterol,
  6. Improves Energy,
  7. Improves Self-esteem and Mood,
  8. Decreases your Stress,
  9. Slow down Aging,
  10. Lose Weight,
  11. Reduces Belly Fat,
  12. Decrease Diabetes,
  13. Decrease Cancer,
  14. Helps fight Colds,
  15. Cures Insomnia,
  16. Fights Depression,
  17. Helps to Detox.

I LOVE the way it makes me feel, it is a fantastic sensation, to have plenty of energy, more flexibility, more HAPPINESS.

How Much Exercise

Do you need to exercise for one hour, five days a week?

If you are overweight, you will need at least 30 minutes of exercise a day to experience any weight loss benefits. Studies have shown that 60 minutes a day is best.

Start slow, at your own pace, if you can only do 10 minutes a day, start there and increase slowly the amount of time you exercise gradually, until you reach 60 to 90 minutes a day.

If you are overweight, it’s better to exercise daily. This should be your “therapeutic dose” until you’ve normalized your weight or insulin levels. Once normalized, you will only need to exercise three to four times a week.

If you are fit or underweight, you still need to exercise, but less.

Exercise hard enough so that it is difficult to talk to someone next to you. However, if you cannot carry on a conversation at all, you need to decrease your intensity.

Weight loss is about creating a calorie deficit, burning more calories than you take in.

Start with something you can do, like walking, or working out on an elliptical machine, or exercise bike, choose your favorite activity.

Exercise outside in nature whenever you can.

The key is to get the right type of exercise

How to Exercise

The experts classified the exercise into four categories:

  1. Aerobic exercise,
  2. Muscle-strengthening,
  3. Bone-strengthening,
  4. Stretching.

You should choose a physical activity that gives you pleasure.

We should all be doing aerobics, stretching, strengthening, and balance exercises.

You do not have to become a slave of long sessions on the treadmill in order to get in shape and lose weight, it will hardly happen.

1. AEROBIC exercise

“Aerobic” means ” requiring free oxygen” – aerobic exercise, also known as cardio, or endurance exercise is physical exercise of low to high intensity that depends primarily on the aerobic energy generating process, and can be performed for extended periods of time,

Aerobic improves overall health, mental health, cognitive function, memory, fat burning and cardio.

Examples of aerobic exercises are running, speed walking, stair climbing, boxing, cycling, aquarobics, swimming, etc.



Muscle-strengthening exercise is any activity that makes your muscles work harder than usual, this increases your muscles’ strength, size, power and endurance.

You should do at least 2 sessions a week.


  • Lifting weights
  • Resistance bands
  • Heavy gardening,
  • Push-ups, sit-ups and squats,
  • Yoga,
  • Climbing stairs,
  • Hill walking,
  • Cycling,
  • Dance.

As we age, we lose muscle mass, strength exercises build it back.

There are no specific recommendations on how much time you should spend on strength exercises.

A repetition is 1 complete movement, like lifting a weight, doing 1 push-up or 1 sit-up.

Try to do 8 to 12 repetitions for each activity, which counts as 1 set.

Try to do at least 2 sets of muscle-strengthening exercises, better, do 3 sets.

Start gradually and build up over a period of weeks.

Strengthening your muscles, relieves back pain, increases bone density, assists with weight control, improves posture and balance, reduces the risk of injuries.


The bones constitute the basic structure of your body. The skeleton supports the whole body weight. It allows you to move and protect your vital organs.

Weight-bearing exercise is good for your bones strengthening.

Examples of bone-strengthening exercises are jumping rope, tennis, climbing stairs, dancing, running, lifting weights, etc.



Stretching exercise improves the strength and flexibility.
Flexibility exercises improve the ability of a joint to maintain the movement necessary for carrying out daily tasks and physical activity.

Examples are stretching, yoga, Pilates.

Daily stretching routine helps control the process of losing muscle mass. It improves sturdiness and elasticity of ligaments, it enhances the lubrication of the joints

However, you’ll burn more calories with cardio (aerobic) exercise than with strength or resistance training.

“Strength training will not lead to an appreciable amount of weight loss, because it just doesn’t burn enough calories,” says Glenn Gaesser, PhD, FACSM, kinesiology professor and department head at the University of Virginia in Charlottesville.

Strength training is important for the overall health of the body. But burning calories, go for cardiovascular exercise, and vary the intensity.

Jumps and jogging provide greater cardiovascular benefit than walking at a leisurely pace.

A great tool you can use is interval training, a type of exercise that combines short bursts of high intensity activity with periods of rest.

Higher intensity interval training, increases the resting metabolic rate, in the 24 hours following exercise, ultimately burning more calories than lower intensity exercise; low intensity exercise burns more calories during the exercise, due to the increased duration, but fewer afterwards.

In one study, those who cycled for 40 minutes, alternating four minute bursts at 90 percent effort with two minutes of rest, improved their cardiovascular fitness by 13 percent, and were able burning 36 percent more fat, during an hour long of moderate cycling session.

You can see an example of High Intensity Interval Training (HIIT) in this video below:

12 MIN FULL BODY HIIT WORKOUT – burn lots of calories

Intermittent exercise produces high levels of chemical compounds called catecholamines, which allow burning more fat and leads to a greater weight loss.

Accelerate Your Training

Vibration training (VT) can help you achieve your goals faster. The vibration will jump up your intensity even further.

VT together with high-intensity interval training, gives awesome results.

Regardless of your current level of fitness, Whole Body Vibration Training can provide a host of impressive health benefits while reducing your workout time.

Whole Body Vibrating benefits:

  1. Increase muscle strength,
  2. Counteract age-related muscle wasting,
  3. Increase fat loss,
  4. Less likely to gain the weight back,
  5. Reduce cellulite,
  6. Increase bone mass and mineral density, thereby decreasing risk of osteoporosis,
  7. Improve in blood circulation, which can also stimulate tissue healing,
  8. Increase flexibility and mobility,
  9. Improve proprioception and balance,
  10. Speed up recovery from injury,
  11. Detox.

Bottom line

The bottom line is that a healthy diet and exercise go hand in hand and produces long-lasting effects on your health and fitness.

Along with cardio – endurance and interval – your exercise routine should include strength training, at least twice a week, and anything to promote flexibility, like yoga.

And all levels of exercise from low to high intensity improves your health, every little bit counts, even if it’s just a short walk, or taking the stairs at work instead of the elevator.

The key is to maintain a daily physical activity and incorporate not only the cardiovascular component, but strength training, balance and flexibility for overall health as well.

If you only have a short time to exercise, doing it “interval style” can greatly increase your results.

Take your life to the FULLEST!

Tell me, do you use to exercise? Leave a comment below.

Wishing you an Amazing Life,


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5 thoughts on “How to Exercise for Weight Loss”

  1. Hi Isabella,

    I don’t exercise regularly but I try my best to walk up and down the stairs in my workplace everyday. My office is in the 7th floor but is locked from outside so I walk from the first floor or the tunnel to the 5th floor and then get on the elevator. In going down, I start from the 7th floor all the way down.

    Yes, exercise is so beneficial combined with eating healthy and good sleep.

    I also try stretching exercises because I have some pains and they are so helpful.

    Thanks for this helpful post.


    1. Hi Marita,

      Thanks for your comments, every little exercise you do counts, taking the stairs like you do or just walking, simple steps, the point is you need to move as much as you can. Maybe at the weekend you can do anything more. Streching exercises are very helpful for your ligaments and muscles in pain, I try to strech every day.

      Take care,


  2. Excellent explanation! for someone who doesn’t know the basics of physical activity.

    Physical exercise is essential because the human being from its origin is designed for the movement we are devices that we are intended for locomotion that we have energy systems which they must have a balance to avoid that at a specific moment this balance get lost and let’s start with
    alterations such as chronic diseases.

    It’s crucial then that the human being present daily adequate movement in a specific intensity and duration to maintain that balance and so we’ll have a good quality of life. It is vital to define activity physics is all body movements in which then are immersed specific movements of all joints or some of the exercises that physical activity but with a plan designed and directed and with some specific goals.

    1. Hi Cristopher,

      I agree we are designed to move, but nowadays our lifestyles are very sedentary, we sit-down many hours every day, we need to move, to exercise in order to perform at our best and have a good quality of life. Physical exercise is a pillar of health. Thanks for passing by.

      Take care,


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