If you’re looking to buy slimming capsules then take a look at this blog taken from 2am’s client Little Black Dress.

Exercising in conjunction with a weight loss supplement and a good diet will guarantee the fastest weight loss for you.

It is never too early or late to make exercise a healthy habit in your life! But it is important to be realistic about what exercise can and cannot do for you.

Most of us hate exercise. Why? Because we don’t take it very seriously. As a result, we don’t apply our minds to it. We don’t make it interesting. We don’t put much into it. We don’t spend any money on it. We don’t get into it. So what happens? We give up and watch TV.

Don’t use exercise either to punish yourself for eating or to “earn” the right to eat more. When you do, it sets up a negative thought pattern, which is why so many people say they hate to exercise. Instead, focus on how great you feel, how much better you sleep and how much more energy you have when you exercise. Physical activity is good for you whether you are trying to lose weight or not, so keep it positive and build a lifelong habit.

Some people love going to the gym and they definitely have the results to prove it. For others, the gym just isn’t for them. The reasons are many including, the ongoing expense, not wanting to work out in front of others, or they just don’t like that type of workout. You know what? It doesn’t matter because there is abundance of methods that are as good as or even better for losing weight. The best way is your way and your way should be something that you enjoy. Enjoyment is the key

Exercising everyday is the best way to attain overall good health and fitness. Fitting exercise into your busy day, however, can be a challenge.

Exercise Facts

It is by far the easiest way to improve your health.

Help you live longer, you feel better and happier.

Keep you trim, help you lose fat and preserve muscle

Improve sleep

Improve your bone density and reduce your risk of falls and fractures

Lower your risk of heart disease, diabetes, high blood pressure, gallstones, and colon cancer

Raise self esteem, improve mood and relaxation

Decrease migraine headaches

Reduce discomfort from arthritis

Reverse the natural muscle loss that occurs with aging.

Acknowledge the following 5 exercise facts

1. Always warm up before exercising and cool down afterwards.This protects your heart and muscles from possible injury.

2. Exercise takes time to achieve results. Just as you did not gain weight overnight, you will not become fit in a week. You need to exercise regularly to see and feel results.

3. Lose weight slowly. Your goal is to lose 1-2 pounds every week for healthy, long term results. Engage in exhilarating workouts rather than exhausting routines that discourage you.

4. Be consistent with your efforts. Even if you decide you only have time to exercise 10 minutes every day, stick with the program. When you put off exercise to work overtime or handle personal issues, you lose fitness ground you worked so hard for.

5. Fitness can be fun. If you don’t like the gym or workout DVDs, go bicycling, hiking, play basketball or take a yoga class. When you enjoy exercise, you will make time to do it.
By avoiding basic exercise errors and remaining consistent in your efforts, you will be more fit and healthy every day.
4 Basic Rules

Get into exercise gradually – step by step, stage by stage. Walk rather than ride, take the steps not the elevator.

Take regular exercise. As little as 10 minutes exercise per day will help you with your weight loss program. Check out your area for possible walks, or a place to exercise, or a swimming pool

Try to make it fit into your lifestyle.

If you feel unfit and/or overweight, visit your doctor for a quick check up.

When it comes to losing weight, most of us follow a simple formula:burning more calories + eating fewer calories = weight loss. Exercise is one way we try to burn more calories, so we hit the gym or pick up a pair of weights thinking we’ll eventually see the number on the scale inch its way down. Unfortunately, it doesn’t always work that way, something that often frustrates new exercisers. If you’re doing all this exercise, you should be losing weight, right?

Losing weight without exercising is possible to a certain degree, but realistically, you should only expect to lose a small percentage of weight this way. Reaching your ultimate weight loss goal will be almost impossible without exercising at least some of the time. Also, you should keep in mind that weight loss is NOT exactly the same asfat loss. Some people can manage to lose a lot of weight in a short time but, the loss may be mostly made up of protein, water and some other nutrients, and only a small amount coming from stored body fat. If this is the case, then most of the weight will probably be regained at a later date!

Types of exercise to choose

Walking
Walking is great. No expertise or equipment is required, you can do it anytime and it’s free! What’s more, provided you do it regularly and for long enough, walking can be just as beneficial as any of the more vigorous activities (like jogging etc).

Walking is one of the easiest ways to lose weight. A brisk stroll for just 45 minutes a day, four times a week, could help you lose two pounds a month. That adds up to 24 pounds over a year!

How to start
Take a 10 minutes walk, twice a day.
Gradually extend yourself
Walk every day
Walk longer
Walk faster
Walk and swing your arms at the same time
Walk up one or two gentle slopes
Walk up steeper slopes

Ideally
Aim to walk briskly (swinging your arms) for 30 minutes, each day. This should include at least one reasonably steep slope. Please note: This may take you several months to achieve, so don’t be in a hurry. Remember, exercise is for LIFE!

Swimming
For most people, especially those who are very overweight, swimming is even better than walking.

How to start and then extend yourself
Similar to walking, start by going to the pool twice a week for a gentle 15 minute swim. Gradually increase the length of your swim, and your work rate while in the water. Aim to build up to about 30 minutes a day, or 45 minutes twice a week.

Cycling/cycle-machine, or Jogging
Your aim is the same as for walking or swimming. Start with a short easy routine – 10-15 minutes per day and gradually work up to about 30 minutes a day. Gradually increase your work rate, without ever straining yourself. If jogging, please invest in a good pair of running shoes that offer cushioned support.

Exercise or Aerobics classes
These classes can be great fun. Moreover, many fitness centers offer a variety of classes to suit a variety of fitness levels. Definitely worth checking out!

Exercise at home
If you can’t get out, or if the weather is bad, organize an indoor exercise routine for yourself.

An easy exercise & stretch plan

Head and neck circles
Stand up straight. Without moving your shoulders, slowly move your head and neck in a wide circle. Do this half a dozen times.

Arm swings
Stand up straight with legs apart and both arms stretched straight out in front of you, at chest level. Without moving your hips, swing your arms (parallel to the floor) as far to the left as you can – and then to the right. Do this 20 times.

Shoulder circles
Stand up straight with legs apart and arms at your sides. Without moving the rest of your body, circle your left arm backwards. Repeat this with your right arm. Do this half a dozen times.

Forward stretches
Stand up straight. Place hands palms down on the front of your thighs. Keeping your legs straight, lean forwards and slowly slide your hands down your legs, as close to your ankles as possible without straining. Then move them back up your legs and finish by holding your arms straight up above your head. Repeat this half a dozen times.

Side stretches
Stand up straight, with legs apart and arms at your sides. Without moving your legs, slowly bend sideways to the left, allowing your left hand to slide down the side of your leg, as far as possible without straining. Slowly return to the start position and repeat on right hand side. Do this half a dozen times per side.

Leg swings
Stand up straight with your weight on your right leg. Place your right hand on a chair or table, for support. Swing your left leg forwards and backwards, in a pendulum motion. Do this 20 times, then repeat the exercise with your right leg.

Thigh stretches
Sit on the floor with your legs stretched straight out in front of you. Place your hands on the top of your thighs and slide them down your legs as far as possible without straining. Return to the start position and repeat 10 times. Keep the whole exercise as slow and as relaxed as possible.

Leg raising
Lie on your stomach with your legs straight and your arms by your sides. Slowly lift your left leg off the floor, as high as possible without straining. Do it slowly – do not jerk your leg upwards. Then slowly lower your leg. Repeat the exercise with your right leg. Do this half a dozen times, per leg.

Running on the spot
Stand up straight with arms relaxed. Run on the spot for 2 minutes. As you do so, try to keep the whole of your upper body as relaxed as possible. Allow your arms to bounce freely at your sides.

Dance to music
As an alternative to running on the spot, put on your favorite CD and get moving! But avoid jerky movements. Try to move easily without straining your muscles.
Warning!

Never overdo exercise!
• Exercise shouldn’t be a temporary fad. It should be something you do for life.
• The secret is: A little and often!
• Use your common sense and avoid trying to do too much, too soon.

Myths and Facts about Exercise

• I don’t have time
Only you can decide how to solve this challenge. There may always be an excuse not to exercise, but only you can decide how to make regular exercise part of your healthy lifestyle.

• No pain, no gain
You don’t have to do vigorous exercise like running to reduce your risk of heart disease. If you do at least moderate aerobic exercise, you still gain the health benefits by walking briskly at a 3 — 4 miles per hour pace, or by doing other activities at a vigorous pace, like gardening, vacuuming, dancing.

• If you can’t exercise regularly, there’s no point.
Not true. Every bit helps. Only twelve weeks of regular exercise improves your fitness measurably on an exercise treadmill, but all exercise improves your blood sugar, blood pressure, and triglycerides levels, even briefly.

• It’s too late to start.
You’re never too old or too young! Of course, it’s important to start modestly and build up gradually, especially if you have history of medical problems. Ask your doctor. But even if you are healthy, starting slowly is best, to figure out what kind of exercise you like and to learn how to avoid pains and injuries.

• Exercise makes women too muscular.
No, women lack enough testosterone to “bulk up.”

• Exercise burns a lot of calories.
Exercise does burn calories, but you must be cautious not to assume it burns so many that you can abandon careful eating habits.

• You burn more calories for a long time after you stop exercising.
Moderate aerobic exercise increases calorie burning for up to 40 minutes afterwards and may slightly increase your resting calorie expenditure.

• If you don’t lose weight, then exercise is useless.
Not true! See above for all the other benefits.

• Weight gain is inevitable as you age.
No, only if you don’t reduce calories and stop exercising! Caloric needs decline as you age, especially after age 30. So if you keep eating the same amount without increasing your energy output, you will gain weight.

• You can’t be fit and fat.
Not true. Fitness is a function of heart and lung endurance, body composition (percent body fat), muscular strength, and flexibility. A person can be fit according to some of these measures and less fit according to other measures.

How much exercise should I do? How hard should I exercise?

Your goal should be at least 30 minutes of aerobic exercise daily.

During aerobic exercise, a conservative goal is to increase your heart rate per minute to the number calculated as follows: 70% x (220 – your age). For example, if you are 50 years old, your goal heart rate is 70% x (220 – 50) = 125 beats per minute. It’s OK to split up the exercise into shorter bursts. And if you can’t do it every day, don’t give up! Do it when you can.