Exercise for weight loss – Benefits of regular exercise


When it comes to health and weight loss I like to separate them into two main categories. One of them being your diet and eating habits, and the other being fitness and exercise. Part A and Part B is the easiest way to describe them. Part A eating habits and Part B fitness and exercise. Eating healthy and controlling calories intake is a great way to begin your weight loss journey, but what we all need to understand is losing weight successfully requires more than just eating well. In order to lose weight quicker and more successfully we need to exercise. Combining a healthy diet and exercising are key when trying to lose weight and maintaining a healthy body weight. Exercising has many benefits;

  • It can make you feel happier
  • It can help with weight loss
  • It is good for your muscles and bones
  • It can increase your energy levels
  • It can reduce your risk of Chronic disease

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  • It can help skin health
  • It can help your brain health and memory
  • It can help with relaxation and sleep quality

These are just some of the few health benefits related to exercising.

Exercise Importance & Benefits

For most of us we exercise to lose weight or maintain a healthy weight. Regular exercise can help you control your weight. Along with a healthy diet “Exercise For Weight Loss” plays an important role in controlling your weight and preventing obesity. To lose weight you must use more calories than you eat and drink. Here are some more benefits to exercising;

  • Reduce your risk of heart disease: Exercise strengthens your heart and improves your circulation. The increased blood flow raises the oxygen levels in your body. This helps lower your risk of heart diseases such as high cholesterol, coronary artery disease, and heart attack.
  • Help your body manage blood sugar and insulin levels: Exercise can lower your blood sugar level and help your insulin work better. This can cut down your risk for metabolic syndrome and type 2 diabetes. And if you already have on of those diseases, exercise can help you to manage it.
  • Help you quit smoking: Exercise may make it easier to quit smoking by reducing your cravings and withdrawal symptoms. It can also limit the weight you might gain when you quit smoking.
  • Reduce your risk of cancers: Including colon, breast, uterine and lung cancer.
  • Improve your sleep: Exercise can help you to fall asleep faster and stay asleep longer.
  • Improve your sexual health: Regular exercise may lower the risk of erectile dysfunction (ED), exercise may help improve their sexual function, in women, exercise may increase sexual arousal.
  • Increase your chances of living longer: Studies show that physical activity can reduce your risk of dying early from the leading causes of death, like heart disease and some cancers.



Burn fat with exercise

Humans have a natural tendency to store fat – it’s a survival mechanism to protect us against famine, and some fat is essential for our general health. The trouble is that today that many people have access to an abundance of food, especially energy-dense fatty sugary foods, yet they undertake little energy-burning physical activity. This means that many people have an imbalance between their energy expenditure (general metabolism and physical activity)

The net result is an energy surplus, which is efficiently stored as body fat by a physiology that developed in times when famine was a likely and life-threatening risk. The storage of excess fat cause many people in the developed world to become overweight and over fat, which in more extreme cases is classified as obesity.

Burning fat or fat-burning means using stored fat as a fuel to support body function. Reducing total body fat involves burning more calories each day ( whether from stored fat or stored glucose) than are replaced by calories consumed as food. In a large part, weight loss is achieved by meeting this goal, often with the assistance of exercises that burn fat and exercises that build muscle.


Top 5 Fat burning home workout exercises

Max Gains

Jump squats – three sets of 10 reps working up to 20 

Start with your feet slightly further than shoulder width apart. Bend down keeping the spine straight until your thighs are parallel with the floor. As you’re coming up, add the jump. Land on the balls of your feet.

Mountain climbers – three sets of 100 reps

Start off in a plank with your arms straight and your legs extended. Keeping your core braced and your shoulders, hips and feet in a straight line throughout, bring one knee towards your chest, than return it to the starting position. Repeat the movement with your other leg, than continue alternating legs throughout. If you move your legs quickly as possible this will get your heart rate up and be a great high intensity fat burning workout.

Burpees – tree rounds of 10 reps working up to 20

Everyone hates them but they really are the best fat burning home workout! The classic burpee is a four point move. From a standing position, drop into a squat with your hands on the ground just in front of your feet. Then kick your feet back behind you, keeping your arms extended so you are in a raised plank position.

In the basic burpee, you remain in the raised plank and jump your feet back towards your hands. Then round off the manoeuvre by leaping into the air with your arms straight above you. Then do it all again.

Jumping lunges – three sets of 10 reps working up to 20

Start with a standard forward lunge. Stand with your feet hip-width apart, than take a big step forward and lower until both knees are bent at a 90 degree angle. The lower knee should be hovering but not touching the floor. Make sure your torso is kept upright and as straight as possible throughout.

From this position, summon the energy to push explosively off the ground, switching positions of your legs while airborne so that you land and can immediately drop into another lunge but with the opposite leg forwards. Make sure you land as softly as possible.

Jumping Jacks – three rounds of 20 working up to 30 reps

A great cardio fat burning workout and super easy to perform. Stand upright with your legs together, arms to your sides. Bend your knees slightly, and jump into the air as you jump, spread your legs to be about shoulder width apart. Stretch your arms out and over your head. Jump back to starting position.


Exercising Abs

If there’s one way to lose belly fat it’s through ab exercises. I have personally done many ab exercises and find them to be a great asset when trying to lose belly fat, while also tightening and trimming your stomach and obliques. Combined with aerobic exercise and resistance training such as lifting weights… these methods will help you burn calories, speed up your metabolism and make you lose fat.

There are four main abdominal muscles;

  • Rectus abdominis.
  • Transverse abdominis.
  • External oblique.
  • Internal oblique

It is important to maintain strength in all these muscles. Strong abdominal muscles can help improve posture and balance. They can also help reduce back pain and increase flexibility.

Doing ab exercises alone isn’t particularly effective for burning belly fat. Regular, whole-body exercises will speed up your metabolism and burn calories and fat. Intensity plays a role as well. Moderate or high-intensity exercise can reduce belly fat mass, compared to low-intensity aerobic exercise or strength training. Additionally, you need to exercise often if you want to achieve excellent results.


Exercise is important for you to reach your weight loss goals. Doing certain exercise alone are beneficial, but for significant weight loss you need to incorporate regular exercise of moderate to high intensity and a low calorie diet before you target a specific area like your stomach. Combine a healthy low calorie diet, regular exercise and fitness and you will achieve great weight loss results will improving your overall appearance. I hope this information has been useful in your quest for weight loss. I would really appreciate if you would leave a comment. I would love to read your story on weight loss, training and exercise.

Shawn founder of Weight Loss Pro


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