Exercise And Fat Loss:

From: The Daily Health News
Dated: 3/2/2006
Your Exercise -- Your Choice

Pilates... Yoga... Aerobics... Stairmaster... Treadmill... Jogging... Water Aerobics -- the list of exercise options goes on and on. A friend of mine jogs and loves it and looks great. When I tried it, I just felt lousy and it made no difference in my body shape. Yet, the elliptical machine seems to keep me entertained and in check. For people who are starting an exercise program, it is easy to get discouraged if they pick a program that doesn't work well for them. Once discouraged, bye-bye exercise.

When it comes to weight loss, we all have different "diet and exercise personalities." And if there's one mantra that virtually every fitness professional has come to embrace, It's the one that says, "no one program works for everyone." In diet and in exercise, one size simply doesn't fit all. What works for your neighbor may not work for you, and what your neighbor hates most may be number one on your own personal hit parade. So, how do we choose the right diet and exercise program for our own personal situation?

"There are a number of ways to accomplish weight loss," Wayne Westcott, PhD, one of the leading researchers in the field of exercise, explains. How you approach weight loss depends on your exercise attitude, of which there are several types.

Type One:"I Hate To Exercise." If This Is Your Attitude, Dr. Westcott Recommends.

Type Two:"I Like Exercise But don't Like Strength Training Much".

Type Three:"I Like To Exercise Hard".

Strength Training: What To Do

Dr. Westcott recommends a "circuit" of exercises. A circuit is performed by doing an exercise and moving on to the next with minimum rest in between. When you've performed each exercise in the circuit, you've done "one circuit." You can repeat the circuit up to three times in a session. Studies have shown that unfit people performing just one hard circuit, twice a week with a one-minute or less rest between exercises will get measurable results from this routine. Those who are more fit and conditioned to begin with have to up the ante a bit in order to get serious improvement -- either by performing more circuits or using heavier weights.

The first circuit is composed of exercises that use multiple muscles (called "compound exercises"). The second includes specific arm exercises. Either is effective, and you may alternate. They can be performed at home or at the gym. (Note: For an excellent illustrated explanation of how to perform these exercises with correct form, see Weight Training for Dummies (Wiley) by Liz Neporent and Suzanne Schlosberg.)

Here are two of Dr. Westcott's recommended strength-training circuits -- weight for each exercise should be enough such that you can complete eight to 12 repetitions. If 12 is too easy, and you feel you could continue, raise the weight. If you cannot complete eight, lower the weight until you can.

Strength Training: Circuit One

Strength Training: Circuit Two

Picking Aerobic Exercises

As for the aerobic portion of your workout, the key is to make it enjoyable. Be sure to choose an activity that is fun for you -- and remember that it doesn't have to be the same one every time. In fact, your muscles will respond better if you mix it up, so that you exercise slightly different muscle groups each time you work out. You can ride a bicycle one day... use a cross-country ski machine another... and swim on a third. Or, take an aerobics or dance class. In good weather, kayaking will give you a good upper body workout, while cycling or a fast walk will exercise your lower body on alternating days.

If a certain exercise gives you pain, then don't continue. Pick a different one that doesn't strain your "trouble spot(s)."

Exercise is a very personal activity and choice. Make it your own and it will become part of your life.


Exercise & Fat Loss Information: Dr. Ben Kim 10/30/2006 - Tai Chi Health Benefits

Exercise & Fat Loss Information: Dr. Ben Kim 11/28/2006 - Reclining Is Good For Your Back


Exercise & Fat Loss Information: Dr. David Williams 9/10/2007 - Walking Up & Down Hills

Exercise & Fat Loss Information: Dr. William Campbell Douglass II 10/1/2002 - Does It Prolong Life?

Exercise & Fat Loss Information: Dr. William Campbell Douglass II 1/24/2003 - Bending The Truth

Exercise & Fat Loss Information: Dr. William Campbell Douglass II 2/25/2003 - Exercise In A Bottle

Exercise & Fat Loss Information: Natural News 8/3/2008 - Why Short Workouts Work Best

Exercise & Fat Loss Information: Natural News 9/7/2009 - Greatest Health Risk Isn't Cancer Or Heart Disease; It's Lack Of Exercise

Exercise & Fat Loss Information: Natural News 6/23/2010 - Increase Strength And Metabolism: Lift Heavier Weights For Fewer Repetitions

Exercise & Fat Loss Information: Natural News 7/10/2010 - Exercise Reduces Gallstones


Exercise & Fat Loss Information: Jon Barron 2/26/2007 - The Need For Exercise

Exercise & Fat Loss Information: Health May 25, 2007 - Strength Training May Reverse Muscle Aging

Exercise & Fat Loss Information: Muscle Strength Training

Exercise & Fat Loss Information: Omega 3 And Fat Loss


Exercise & Fat Loss Information: Dr. Mercola 3/5/2000 - Exercise Lowers Fat Hormone Leptin

Exercise & Fat Loss Information: Dr. Mercola 3/19/2000 - Americans Eating More Exercising Less

Exercise & Fat Loss Information: Dr. Mercola 4/16/2000 - Smoking Causes Wrinkles

Exercise & Fat Loss Information: Dr. Mercola 4/23/2000 - Calcium Helps Weight Loss

Exercise & Fat Loss Information: Dr. Mercola 5/21/2000 - May Ease Pregnancy Pains

Exercise & Fat Loss Information: Dr. Mercola 5/21/2000 - Exercise Slows Aging

Exercise & Fat Loss Information: Dr. Mercola 5/21/2000 - Parents View Of Childs Obesity

Exercise & Fat Loss Information: Dr. Mercola 7/16/2000 - Children And Dangerous Low-Fat Diets

Exercise & Fat Loss Information: Dr. Mercola 7/23/2000 - Exercise Alone Can Help Weight Loss

Exercise & Fat Loss Information: Dr. Mercola 9/3/2000 - Exercise Cuts Ulcer Risk

Exercise & Fat Loss Information: Dr. Mercola 9/24/2000 - Exercise Works Even In Small Doses

Exercise & Fat Loss Information: Dr. Mercola 10/8/2000 - Exercise Prevents Impotence

Exercise & Fat Loss Information: Dr. Mercola 10/15/2000 - Better Than Drugs For Depression

Exercise & Fat Loss Information: Dr. Mercola 11/5/2000 - Mountain Biking Damages the Scrotum

Exercise & Fat Loss Information: Dr. Mercola 11/19/2000 - Obesity Increases Risk of Birth Defects

Exercise & Fat Loss Information: Dr. Mercola 11/26/2000 - The Weigh Down Diet

Exercise & Fat Loss Information: Dr. Mercola 12/31/2000 - Exercise Cuts Cancer Risk

Exercise & Fat Loss Information: Dr. Mercola 3/21/2001 - Exercise For A Healthy Baby

Exercise & Fat Loss Information: Dr. Mercola 4/7/2001 - Decreases Death From All Causes

Exercise & Fat Loss Information: Dr. Mercola 10/16/2004 - Get The Fat Off Part I

Exercise & Fat Loss Information: Dr. Mercola 10/30/2004 - Get The Fat Off Part II

Exercise & Fat Loss Information: Dr. Mercola 11/13/2004 - Get The Fat Off Part III A

Exercise & Fat Loss Information: Dr. Mercola 11/13/2004 - Get The Fat Off Part III B

Exercise & Fat Loss Information: Dr. Mercola 12/18/2004 - Exercise

Exercise & Fat Loss Information: Dr. Mercola 4/2/2005 - Myths

Exercise & Fat Loss Information: Dr. Mercola 4/9/2005 - Disease

Exercise & Fat Loss Information: Dr. Mercola 6/9/2005 - Cancer

Exercise & Fat Loss Information: Dr. Mercola 6/18/2005 - Fat

Exercise & Fat Loss Information: Dr. Mercola 6/18/2005 - Shoulders

Exercise & Fat Loss Information: Dr. Mercola 6/30/2005 - Cancer

Exercise & Fat Loss Information: Dr. Mercola 7/2/2005 - Swiss Ball Workouts

Exercise & Fat Loss Information: Dr. Mercola 8/18/2005 - Women

Exercise & Fat Loss Information: Dr. Mercola 8/20/2005 - The Swiss Ball Circuit

Exercise & Fat Loss Information: Dr. Mercola 9/13/2005 - Protein

Exercise & Fat Loss Information: Dr. Mercola 9/15/2005 - Cholesterol

Exercise & Fat Loss Information: Dr. Mercola 9/17/2005 - Diet

Exercise & Fat Loss Information: Dr. Mercola 9/24/2005 - Memory

Exercise & Fat Loss Information: Dr. Mercola 9/24/2005 - Seniors

Exercise & Fat Loss Information: Dr. Mercola 9/24/2005 - Make It Work

Exercise & Fat Loss Information: Dr. Mercola 10/1/2005 - Workouts

Exercise & Fat Loss Information: Dr. Mercola 10/4/2005 - Smarter

Exercise & Fat Loss Information: Dr. Mercola 10/8/2005 - Timing

Exercise & Fat Loss Information: Dr. Mercola 10/22/2005 - Eating

Exercise & Fat Loss Information: Dr. Mercola 11/10/2005 - Walking

Exercise & Fat Loss Information: Dr. Mercola 11/10/2005 - Too Much Is Bad

Exercise & Fat Loss Information: Dr. Mercola 12/31/2005 - Medicine Ball

Exercise & Fat Loss Information: Dr. Mercola 3/14/2006 - Brain

Exercise & Fat Loss Information: Dr. Mercola 5/20/2006 - Doctors Are Waking UP

Exercise & Fat Loss Information: Dr. Mercola 6/8/2006 - Americans Are Delusional

Exercise & Fat Loss Information: Dr. Mercola 6/13/2006 - Might Be Wrong II

Exercise & Fat Loss Information: Dr. Mercola 6/13/2006 - Might Be Wrong Part III

Exercise & Fat Loss Information: Dr. Mercola 8/1/2006 - Teen Obesity A Killer In Middle Age

Exercise & Fat Loss Information: Dr. Mercola 8/8/2006 - Might Be Wrong Part IV

Exercise & Fat Loss Information: Dr. Mercola 8/17/2006 - Fish Oil And Exercise Keep Weight Off

Exercise & Fat Loss Information: Dr. Mercola 8/19/2006 - In Teen Years Builds Lifetime Bones

Exercise & Fat Loss Information: Dr. Mercola 8/31/2006 - Amazing Power Of Exercise

Exercise & Fat Loss Information: Dr. Mercola 9/9/2006 - Extra Pounds Can Be Hazardous

Exercise & Fat Loss Information: Dr. Mercola 9/16/2006 - Might be Wrong Part V

Exercise & Fat Loss Information: Dr. Mercola 9/26/2006 - Brown Seaweed Fights Obesity

Exercise & Fat Loss Information: Dr. Mercola 10/3/2006 - Walking Is Not Enough

Exercise & Fat Loss Information: Dr. Mercola 10/5/2006 - What You Assumed May Be Wrong

Exercise & Fat Loss Information: Dr. Mercola 10/14/2006 - Younger Obese

Exercise & Fat Loss Information: Dr. Mercola 10/14/2006 - After A High-Fat Meal

Exercise & Fat Loss Information: Dr. Mercola 11/14/2006 - Fight Colds With Exercise

Exercise & Fat Loss Information: Dr. Mercola 11/21/2006 - Will Cause You To Be Fat

Exercise & Fat Loss Information: Dr. Mercola 1/9/2007 - Vibration Platform

Exercise & Fat Loss Information: Dr. Mercola 1/11/2007 - Belly Fat Matters More Than BMI

Exercise & Fat Loss Information: Dr. Mercola 2/27/2007 - Exercising As You Age Becomes More Important

Exercise & Fat Loss Information: Dr. Mercola 3/8/2007 - Radically Lower Your Risk Of Cancer

Exercise & Fat Loss Information: Dr. Mercola 5/14/2007 - Keep the Invisible Fat Off Too

Exercise & Fat Loss Information: Dr. Mercola 6/21/2007 - Why Americans Keep Getting Fatter

Exercise & Fat Loss Information: Dr. Mercola 7/2/2007 - Simple Inexpensive Exercise Tip - Video

Exercise & Fat Loss Information: Dr. Mercola 8/21/2007 - Exercise-Must Be Tough To Work

Exercise & Fat Loss Information: Dr. Mercola 9/29/2007 - A Fat, $100 Billion, Crisis

Exercise & Fat Loss Information: Dr. Mercola 1/5/2008 - Exercise As Good As Surgery For Knee Pain

Exercise & Fat Loss Information: Dr. Mercola 8/12/2008 - Exercise Is The Heart's Fountain Of Youth

Exercise & Fat Loss Information: Dr. Mercola 4/28/2009 - Primary Principles of Exercise

Exercise & Fat Loss Information: Dr. Mercola 6/13/2009 - What Surprising Exercise Cuts Your Cancer Risk By 40 Percent?

Exercise & Fat Loss Information: Dr. Mercola 9/12/2009 - 10 Reasons Why Exercise Is Good For Your Weight

Exercise & Fat Loss Information: Dr. Mercola 7/10/2010 - Is Exercise The Best Drug For Depression?

Exercise & Fat Loss Information: Dr. Mercola 11/13/2010 - Flood Your Body With This "Youth Hormone" In Just 20 Minutes

Exercise & Fat Loss Information: Dr. Mercola 1/4/2011 - Why Exercising At This Time Of Day Is Far Better

Exercise & Fat Loss Information: Dr. Mercola 5/13/2011 - Fail To Do This AFTER A Workout And Your Whole Effort Is Wasted

Exercise & Fat Loss Information: Dr. Mercola 6/6/2011 - The "Ultimate" Exercise: No Weights Or Running Required

Exercise & Fat Loss Information: Dr. Mercola 8/5/2011 - 5 Diet Mistakes That Prevent Workout Results

Exercise & Fat Loss Information: Dr. Mercola 8/8/2011 - Eating Fat Won't Make You Fat But These 10 Things Will

Exercise & Fat Loss Information: Dr. Mercola 12/24/2011 - These Vilified Foods Help Build Hormones And Tame Your Appetite

Exercise & Fat Loss Information: Dr. Mercola 4/13/2012 - Protein Feeds Muscles In Just 10-15 Minutes

Exercise & Fat Loss Information: Dr. Mercola 4/20/2012 - Maximize Your Push-Ups With These Simple Tips

Exercise & Fat Loss Information: Dr. Mercola 5/25/2012 - 8 Reasons To Do This Misunderstood Exercise

Exercise & Fat Loss Information: Dr. Mercola 5/25/2012 - This Is Likely To Cause Muscle Weakness During Your Next Workout

Exercise & Fat Loss Information: Dr. Mercola 6/1/2012 - This Exercise Can Cause A 7 Fold Surge Of Heart Problems

Exercise & Fat Loss Information: Dr. Mercola 7/13/2012 - High Intensity Is Key For Both Cardio And Weight Benefits

Exercise & Fat Loss Information: Dr. Mercola 7/20/2012 - How Whey Protein Can Help Build Toned Muscles

Exercise & Fat Loss Information: Dr. Mercola 9/28/2012 - Testosterone Surge After Exercise May Help Remodel The Mind

Exercise & Fat Loss Information: Dr. Mercola 10/12/2012 - How Exercise Can Help You Master New Skills


Valid HTML 5.0Valid CSS2Cynthia TestedSection 508 ApprovedWAi-AA Compliant