Obesity Exercises - The Most Effective 3 Steps Workout For Both Obese Men and Women
As we always know that obesity are those that are extremely overweight and is normally term as ´FAT´. Thus when they go on an exercise program, they need to take note of factors that could cause them injuries because of their excess mass on themselves. Below will be a 3 step workout for obesity that can increase their metabolism without causing them any injuries such as knee problem etc.
Step 1 - Walking
Walking is the easiest form of exercise that allows you to burn fats. It is also the least stressful exercise that an obese man or woman can do. Thus for any obese people, this is the starting exercise that you should go into. This is because walking can be done anywhere and it does not cause injuries.
For a start, begin by walking 15-30 minutes of normal walking EVERYDAY. Do it for the first week (7 days). From the second week onwards, increase your duration of walk by 10 minutes every week. By the 4th week, you should be walking for a total duration of around 45minutes per day. Then you will proceed to the second step in week 5
Step 2 - Walk, Brisk Walk and Jog intervalAt this step, you should already be accustomed to your everyday exercise fitness routine. Thus you need more challenging exercises to further increase your metabolic rate.
So here is how you do. First walk for a 5 minute warm up, then start to increase your walking speed by doing brisk walking for 3 minutes. Make sure that it is challenging to you. After the brisk walk, do a light jog for 2 minutes and this will be one complete interval. Repeat the walk, brisk walk and jog for 2 times per session. This will cover a 20 minutes workout for you. Slowly increase the number of sets to a maximum of 4 sets per training day.
By the time you hit the 8th week, I guarantee that your weight and size will be reduce.
Step 3 - Weights training
This step should be implemented during your 6 week of workout. Thus for the best result, you will be doing step 3 and 2 at the same time from week 6 onwards.
Why do weights training on the week 6 instead of week 4
This is because it allows you time to get use to the interval training in step 2 and also to increase your endurance to more strenuous activities before engaging on weights training.
So at week 6, besides the step 2 interval training, you will be doing light weights training that help to build muscles for fat burning. Concentrate on doing weights training that target major muscles as it allow you to increase your muscle mass faster thus burn fats faster. Major muscles include your upper legs, upper back and chest. As you progress further, increase your weights and sets for more intensity.
To get the best result, spend at least 4 days a week with each day about half an hour on weights training. You can alternate the days either by doing weights training or interval training. For example, Monday is weights training, Tuesday is interval training and Wednesday is weights training and so on.
Do remember that this is not a one night process but with effort, it can be done. Set your goals, apply it and I am sure your excess fat will be gone in no time.
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Wayne Revlon is a fitness consultant as well as a personal trainer for many years. He had help countless of people to achieve their fitness goals and attain their six pack abs body. He had set up absbuilder.com as a guide for people to learn how to get a firm and washboard abs.
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