Are you very overweight and wish you knew how to achieve a healthy weight loss designed for you? When it comes time that you decide that you want to make a positive change in your life by adopting a body mass reduction routine through proper diet and the right exercise program for you, it isn't always obvious how you should get started. This is especially true if you are overweight, because many of the traditional exercises won't work for you because of your larger size.
Whenever you want to make changes to your body, it's vital that you choose a form of healthy weight loss that is designed to meet your own unique needs, based on your health, size, and current abilities. For example, when you're overweight and have not been exercising your upper body, push-ups can be far too much of a strain and simply won't allow you to achieve your goals.
Setting the Pace
The foundation of your exercising will be walking. This doesn't just mean a short stroll to the end of the block and back. Instead, you should walk for at least twenty minutes per day, four days per week. The pace you set should not be a run, but should be brisk enough that you will break a sweat. A good measure of your pace is your ability to talk. You should bring yourself to the point that it is a challenge to talk, but not that you're completely out of breath or that you find it difficult to breathe. As with any sport, you need to make sure that you're using the right equipment. This means that you should wear supportive walking shoes. Ideally, they should be shoes that are actually designed for walking, but if your cross trainers are in good shape, they'll certainly do the job. Try to avoid walking on concrete or asphalt when a grass, sand, or track alternative is available.
Building your routine
Now it's time to add more targeted exercises to your routine. The following exercises for healthy weight loss should be performed six days per week. Try to do all of the exercises at one time, without resting in between.
1. Stand with your body relaxed and your feet shoulder-width apart and your knees slightly bent. Bring your arms up to the level of your chest and gently swing them back as far as possible, maintaining the solid position in the rest of your body so that only your arms are moving. Continue swinging your arms forward and backward at a pace of about 150 swings per minute, until your arms are tired.
2. While lying on your back on the floor, bend your knees and place your feet a few inches apart on the floor. Lay your arms alongside your body and keep them relaxed. Raise your buttocks and lower back from the floor, keeping your feet secure on the floor. Wait a moment, then return to the starting position.
3. From a standing position where your feet are shoulder-width apart, bend your knees a bit and point your toes out slightly. Make fists of your hands, and hold them at chest-level. Punch the air in front of you with one arm at a time, stopping before you've fully extended your arm. Alternate your punches until your arms are tired, aiming to keep a relatively fast pace.
4. Stand with your feet apart at shoulder width. You may choose to hold a steady object or a wall for balance. Raise your right knee as close to your chest as far as it will go and then lower it. Do this until your leg is tired and then repeat with the left knee.
5. Face a wall so that you can just reach it with your hands. Place your palms flat on the wall and bend your elbows, bringing your body toward the wall until your nose just touches it, as though you're doing standing push-ups. Keep your body rigid throughout and continue until you're tired.
6. Sit on a sturdy chair and stand up without using your hands. Sit down again without using your hands. Continue until you're tired.
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