3 Great Weight Loss Exercises

It's a given that effective weight loss is much more then simply going on a "diet". To really lose weight and (hopefully) keep that weight off, you need to add exercise to the equation. For Most people, weight loss exercise means aerobics ? running, jogging, kickboxing or some other type of routine where you get your heart racing for 30 to 45 minutes.

It's true, that one hour of aerobic exercise probably burns more calories than one hour of weight training. However, the calories burned during exercise are only part of the story. When you're finished lifting weights, your muscles need repair themselves; this repair process burns additional calories. Further, the result of this repair process is additional muscle mass, and guess what --muscles burn calories, even if you're just sitting around. Recently, Curves' Fitness centers revealed the results of two separate studies that prove just that. The studies showed that participants were actually burning, on average, an additional 265 calories per day, because of the additional muscle mass. Meaning they could actually eat more everyday without gaining weight!

Want to really pack some muscle on? Try adding these three exercises to your fitness routine. All three are "compound exercises" meaning they work multiple muscles simultaneously.

The Squat: One of the toughest exercises you can do, the squat, as its name implies, involves squatting down to an almost sitting position, then pushing yourself back up. Squats can be performed with or without added weights. Simply stated, the squat packs muscle on your lower body, muscle that will be burning calories for you, even while you sleep.

The Deadlift: Another great lower body exercise that also hits your shoulders and arms. Using a barbell, you start in an almost kneeling position, keeping your spine straight. You grip the weight(s) about shoulder width apart, then slowly push up until you're standing with the weight at about waist level. After a momentary pause, you slowly lower the weight back to the starting position.

The Bench Press: Here we work the upper body, especially the chest and shoulders. This exercise can be performed using either a barbell or dumb bells. You start by lying on a bench, grip the weights at about shoulder width, press up until just before your arms lock, then slowly lower the weight back to the starting position.

All three of these great exercises have multiple variations; beginners should start with very low weight and practice the exercise to get proper form. Better yet, invest in an hours worth of personal trainer time and have him/her get you started and help you develop an ongoing plan.

David Olsen is the founder of 40Something Fitness, the website that helps you defy middle-age. Visit us for more muscle and fitness articles today.

---

Arthritis Exercise ? One Way to Relieve Pain & Stiffness in Your Joints (part 3)

There are three main types of exercises to include in... Read More

Lance Armstrong?s Training Tactics ? The Tortoise or the Hare?

I have been counseling people on weight loss, exercise efficiency... Read More

10 User Friendly Habits for Successful Home Gym Training

Are you dissatisfied with your current training program? Are you... Read More

Exercise & Motivation, Part 2: Overcoming Inertia & Getting Started

In the first article in this series (http://tinyurl.com/8ztbo), we gave... Read More

Movement That Matters: Exercise With a Greater Purpose

You've seen the commercials Ive fallen and I cant get... Read More

Exercise and Kids: The Difference between Training Children and Adults!

The greatest mistake a person can make when exercising with... Read More

Top 3 Back Pain Risk Factors

Lower back pain is an increasingly common problem in fact... Read More

Integrating Core Stabilization into Your Workouts

Stabilization is a hot topic in the fitness industry over... Read More

The Top 10 Reasons Why Your Dog is a Great Workout Partner

1) He or she is never late for a workout... Read More

Incorporating Physical Activity into Your Daily Routine Not as Hard as You Think

You already know that getting at least 30 minutes of... Read More

Get Fit From Home-Part 2

Using The StairsNot everybody has stairs in their home, but... Read More

Tone Up While at Work

I know better than anybody that sitting at a desk... Read More

Calf Cramps - How To Get More Gain For Less Pain!

I cannot imagine that there is anyone past the age... Read More

Exercise Tips: Move Your Body - Boost Your Productivity

Do you find yourself setting a New Year's Resolution (every... Read More

Exercises You Probably Dont Do But Should!

This is going to be kinda short and sweet. .... Read More

How to Avoid Using Your Home Gym as a Clothes Rack

So here's the situation?You have a home gym, treadmill, elliptical... Read More

Want To Get In Shape? Watch Another Infomercial!

You know I have always wondered how people of yesteryear,... Read More

VO2 Max- Exposing the Myth

VO2 max is defined as the maximal amount of oxygen... Read More

Finding Time to Exercise

Exercising During Commercials I'm getting up an hour earlier these... Read More

Will Your Personal Trainer Help You Achieve Your Goals?

Hiring a personal trainer can be a significant investment ?... Read More

The Importance Of An Active Lifestyle

Over the past 15 years or so, we have been... Read More

How to Get Better Exercise Results By Improving Hydration

Water and ExerciseYour body excretes water in a number of... Read More

Take a Break

Writing is a strenuous creative activity, and like physical activity... Read More

Lance Armstrongs Training Tactics: #1 Rule - Greatness Needs NO Explanation!

Great endurance racers will tell you "Leave your egos at... Read More

Benefit of Pilates

One of the main benefits of Pilates is it refreshes... Read More

Top 10 Reasons To Exercise In The Morning

If I had to pick a single factor that I... Read More

Get Fit From Home!

Using Things Around The House Don't feel that just because... Read More

The Importance of Stretching Exercises

Muscles and connective tissues shorten over time and that results... Read More

10 Best Workout Tips

Top Trainers share their secrets to getting slim, toned and... Read More

See How Trampolines Can Be Part Of Any Exercise Program

When the trampoline was invented by a young boy intrigued... Read More

Recognize Your Motivation to Exercise

The positive effects of exercise have been documented and reported... Read More

Get Out and Play: Top 7 Outdoor Exercises

Do you remember when our parents used to yell at... Read More

The Lactate Threshold ? Reality or Fallacy?

For many years exercise science has perpetuated the concept of... Read More