Weight Loss Tips & Secrets

Weight Loss Tips & Secrets


Exercises For Losing Weight, How To Create Long Term Weight Loss

The best exercises for losing weight are cardio training and weight training! The reasons for this are simple: Cardio training helps to burn unwanted body fat directly, which means that after each work out you weigh less than before you started.

Weight training helps to maintain your muscle during the weight loss phase of your program and helps your body to keep burning calories for many hours after the workout!

To create permanent fat loss, people with endomorph body types, have to use both of these physical activities, not only during the weight lossphase, but also after reaching their ideal weight.

When an endomorph stops using cardio training and weight training as exercises for losing weight on a regular basis, the weight will start to creep back on little by little.

People who were born with this body type have metabolisms that are naturally slow, and their bodies are very efficient at burning the calories that come from food and beverages!

What this means, is that endomorphs need less calories on a daily basis to maintain their current body weight.

And since very few people can eat small amounts of food day in and day out, people with this body type have to help their bodies burn as many calories as possible during the day through exercise!

If they don’t use exercises for losing weight on a regular basis to help their bodies burn as many calories as possible, most likely they will keep gaining weight, because of the regular calorie surplus that is created from the consumption of too many calories that come from the foods and beverages that they eat during the day.

The reality is that an endomorphs needs very little food to maintain their weight, and it is almost impossible for most people to eat such small amounts of food on a daily basis! EXERCISES FOR LOSING WEIGHT: HELP TO INCREASE METABOLISM

Now, to lose unwanted body fat, endomorphs must do as much cardio as possible, and keep increasing the intensity, frequency and duration as their body adapts to their cardio workouts.

Changing the exercise frequently also helps to keep your body from adapting to your routines, and this is why it makes sense to use different workout routines for both cardio and weight training, while losing weight, and also when you reach your major health goal, and will have to maintain your ideal body weight.

Weight training is also very important for the endomorph, because in the beginning of the weight loss program it helps to maintain your muscle, and this keeps your metabolism elevated the whole day.

Plus, once you reach your ideal weight it can help you to build additional muscle, and your body will burn more calories during the day.

What this means is that you can eat more food on a daily basis, and do not have to exercise as much to maintain your lean, healthy body as you did during the weight loss phase of your program.

You can adjust your cardio for maintaining your ideal weight and use weighttraining to build additional muscle at your own pace. 


The best exercise for losing weight in the beginning of your weight loss program is cardio training. If you have been sedentary for a while the best exercise to start with is walking.


Walking is one of the easiest forms of exercise. All you need is a good pair of shoes, comfortable clothing, and you are ready to start burning those calories.

When you start using this exercise for losing weight you should start out slow and easy. The first time just walk out the door, walk for 10 minutes, and then walk back.

The do the same thing the next day. Every week add five minutes to your walks until you are walking 45-60 minutes per session.

Make sure to drink plenty of water before, during, and after walking. You can also incorporate a warm up, cool down and stretches into your routine.

When you start walking, start at a slow warm up pace, stop and do a few warm up stretches. Then walk for the desired length of time.

End your walk with the slower cool down pace and stretch well. Stretching will not only make you feel great, it will also assist in injury prevention.

This exercise for losing weight is not only one of the easiest, but also can help you to avoid any kind of injury, especially if you have been sedentary for a while.


The toughest thing about creating a long term fitness program is developing a habit. This is why walking is one of the best cardio training exercises forlosing weight to start with.

Anyone can walk, it is easy, and produces amazing results as long as you walk fast enough to burn enough calories. You could walk every day if you want to, with plan minimum being five days per week.

You should walk fast enough to reach your target heart rate, but not so fast that you are gasping for air. If you are breathing hard but could speak sentences, this means that you are in the perfect fat burning zone.

If you are using walking as the main exercise for losing weight, you should walk a minimum of five days a week, 45 to 60 minutes per session using a moderate to a high intensity.

If you’re new to walking, start off with slow, short sessions and build your way up gradually. If you have any health concerns or medical conditions, be sure to check with your doctor for advice before you start using cardiotraining for creating permanent fat loss.

Once you can comfortably walk for 45 to 60 minutes five to seven days a week at a moderate to high intensity, you can keep using this cardio activity for as long as you want.

You can even increase your duration to 90 minutes, and burn even more calories. As an exercise for losing weight, walking can help you to burn a lot of calories as long as you do it for a long enough duration!

This is what is wonderful about walking, you can use it to create permanentfat loss, and once this goal is reached you can use it to maintain your weight indefinitely.


To maintain your ideal body weight, you can cut back to five days per week, and walk 45-60 minutes per session at a moderate to high intensity.

You can also increase your daily calorie intake by ten percent and keep using this exercise for losing weight and keep using the workout routine that helped you to achieve permanent fat loss.

Some people enjoy eating more food, and do not mind doing more exercise in exchange for this opportunity.

This is the approach that I use, because for me food is one of life’s greatest pleasures, and I choose to exercise more and eat more, instead of eating less and exercising less.

In the end, the choice is always up to you, and if you are not happy with it, you can always adjust your approach and do something that will make you happy.

Just make sure that you always observe the current situation that you are in and do whatever it takes to maintain your ideal body weight.

Of course walking is not the only cardio exercise for losing weight that you can use, it is simply one of the easiest to start with, it can help you to reach your ideal weight, and it can also help you to maintain it.

It does take more of your time than other exercises, so if you are short on time, you can look at some other options.

In the cardio training section of this site you can find all the other options that are available, and make the best choice for your situation.

The most important thing when it comes to creating permanent fat loss is not which cardio exercise you choose, but that you actually do cardio on a regular basis.




Weight training is another great exercise for losing weight. It does not burn as many calories as cardio training, but it helps to maintain your muscle during the weight loss phase of your program, and it helps your body to keep burning calories for hours after the workout is finished.

Maintaining your muscle is very important because this helps to keep yourmetabolism elevated and helps to keep burning more and more calories during the day.

This is why it is not only important to use exercises for losing weight, it is also important to use them for increasing the ability of your body to burn more calories while you are at rest.

Since creating the body of your dreams and reaching permanent fat loss is about burning as many total calories as possible, in reality, weight training is almost as effective as an exercise for losing weight as cardio training.

The reason for this is simple: Muscle is a metabolically active tissue and your body must expand a lot of energy (calories) to maintain it, so the more muscle you have the more calories you will burn.

This also means if you lose muscle using an ineffective approach like a low calorie diet or a fad diet, your metabolism will slow down, you will burn less calories, and eventually your body will trigger the starvation response and force you to go off your diet.

The problem is that when you go off your diet, your body will be burning less calories during the day, and it will be much easier for you to regain all the weight you lost while using a low calorie diet or a fad diet approach.

This is what you avoid when you eat like a normal person and use exercises for losing weight on a regular basis.


In the section on weight training, you will find all the information that is necessary to know about this great exercise for losing weight.

And in the weight training guidelines section you wll discover the best way to approach weight training and find out about all the most important distinctions when it comes to maintaining and building muscle.

And finally in the weight training exercise section, I will provide all the possible exercises that you can use to create the body of your dreams using this physical activity.

Many people avoid using weight training and in the end do not reach their ideal body weight, and I hope that you do not make this mistake.

You do not have to become a professional bodybuilder and work out with that kind of intensity, and use the weights they use. Start slowly, at your own pace, and work your way up little by little.

Just like walking, doing simple weight training exercisesat home using your own body weight and a set of dumbbells, can help you to maintain your current muscle and help to keep your metabolism elevated while you are moving toward creating the body of your dreams!

Doing exercises for losing weight is the ultimate approach for people with endomorph body types to create a lean, healthy body and to maintain it for life!

So make sure that you make this a part of your daily life, and eventually you will create the body that you can be proud off!

Updated: August 11, 2013 — 4:35 am

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If you feel that you have a health problem, you should seek the advice of your Physician or health care Practitioner.

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