Exercise And Lose Weight Without Going To Exercise

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Moderately Easy Things You'll Need Introduction You can still exercise and lose weight without going to the gym. Sean Murphy/Digital Vision/Getty Images Losing weight at a rate of 1 to 2 pounds a week is recommended by The Centers for Disease Control and Prevention, and requires a daily deficit of 500 to 1,000 calories. (See References 1) In addition to a healthy diet, regular exercise can help you accumulate this deficit. Although an option, you don't have to go to the gym to exercise. You can save your time and money and still lose 16 to 32 pounds in four months by exercising outside or at home. Step 1 Accumulate at least 150 minutes of moderate cardiovascular exercise a week, as recommended by the CDC. (See References 2) For instance, ride a bike or take a brisk walk outside for 30 minutes, five days a week. During one session a 155-pound person can burn about 198 calories by bicycling at a speed of 12 mph, or 185 calories by walking at a speed of 4.5 mph. (See References 3) While exercising, maintain a pace during which you can't sing, but can still talk. (See References 2) Step 2 Perform muscle-strengthening exercises at least twice a week. The CDC suggests targeting your hips, legs, arms, chest, shoulders, and back, with eight to 12 repetitions and two to three sets of each exercise. (See References 2) Use your body weight, exercise bands or dumbbells, for resistance. For instance, perform pushups, crunches, bent-over rows, lunges, lateral raises, and shoulder and chest presses. In addition to a toning effect, a 155-pound person can burn about 122 calories during a strength-training session, and continue to burn calories for up to 48 hours after finishing. (See References 4, p. 95) Step 3 Add variety to your exercis... ... middle of paper ... .../10/24/variety/] MayoClinic.org: Guide to portion control for weight loss [http://www.mayoclinic.org/healthy-living/weight-loss/multimedia/portion-control/sls-20076148?s=1] United States Department of Agriculture: Weight Management: Focus on Foods You Need [http://www.choosemyplate.gov/weight-management-calories/weight-management/better-choices/foods-you-need.html] Resources (Further Reading) United States Department of Agriculture: Supertracker: Food-A-Pedia [https://www.supertracker.usda.gov/foodapedia.aspx] User Bio Kimberly Caines is a well traveled model, writer and licensed physical fitness trainer who was first published in 1997. Her work has appeared in the Dutch newspaper "De Overschiese Krant" and on various websites. Caines holds a degree in journalism from Mercurius College in Holland and is writing her first novel. Comments to the Editor

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