It takes more time and effort for women just to lose those love-handles and achieve that sexy body. In terms of body composition, men have a higher muscle mass than women and this causes the former to burn more fats. Women, on the other hand, naturally have a higher body fat percentage than men because they need it for pregnancy and breast-feeding. Men are also seen to be more active than women, which is why they burn more.
Based on the 2007 to 2008 National Health and Nutrition Examination Survey, one-third of Americans are obese while one-third is overweight. Thirty-five percent of American adult women were found obese, while 32.2 percent of men were obese. This has alarmed the government of the United States because having an obese or overweight body does not only entail health risks, but those conditions are also costly in terms of the cost of medical care.
There are many health risks associated with obesity and weight loss that should not be ignored. Some of the health risks are cardiovascular diseases, hypertension, type 2 diabetes, sleep apnea, osteoarthritis, pregnancy complications, infertility, fatty liver diseases and many more.
While women in general may have more body fat than men, but it does not mean that they can no longer strive hard to achieve that ideal figure and body fat percentage. There are a lot of weight loss programs for different lifestyles; therefore, women staying at home are not excused as well.
Factors to Consider Before Doing the Exercises
Before you start any fitness program, you have to think thoroughly on the following to make your plan work:
• Medical Check-up. Most people neglect this part before beginning a weight loss program. There are some cases that people die before, after and during a physical activity due to health complications. It is sad that some of these death incidents could have been prevented if they were cautious enough to have themselves checked first. If you currently have a medical condition, it is a must to have yourself checked by a doctor first before engaging in any physical activity. This should be applied especially to people over 35 years of age.
• Set a goal. Once you are done with your medical check-up, you now have to set your weight loss goal. You have to make it as realistic as you can. In many cases, most people who have unrealistic goals do not succeed. Do not strive to lose 10 pounds in 5 days. The healthiest weight loss should be 2 to 3 pounds per week – more than that will already be unhealthy.
• One step at a time. You will not lose weight instantly. Even if you get yourself a liposuction, you will still be required to be active in order to lose the remaining fats and maintain the weight.
• Announce it to your friends. Tell them your goals – detailed, if you must. Announcing your weight loss plan to other people will keep you motivated because they will expect results from you.
• Change the way you think and stick to the plan. Lifestyle change will keep the extra baggage off your body because you will provide yourself with better food choices and an active lifestyle.
• Make sure it is fun. Choose an activity that is fun. If you feel like being forced to do something you dislike, then you will not be successful with your weight loss goals. Plus, doing something that you do not really like will only add up to your stress level.
Types of Exercises
• Aerobic – This form of exercise demands large amounts of oxygen that is required to execute a certain exercise. It is focused on the vigorous, continuous, and more rhythmic exercises that mainly improve cardio-respiratory endurance. Examples are yoga, running, dancing, swimming and skipping ropes.
• Anaerobic – The exact opposite of aerobic exercises. With this, the body’s demand for oxygen is greater compared to what is available during the exertion. With short-lasting and high-intensity activity, these exercises can still improve your endurance and muscular strength. Anaerobic exercise also increases your metabolism since it can help maintain lean muscles mass. The more lean muscle mass your body have, the faster the metabolism activities would be. Examples are strength training and calisthenics (push-ups and pull-ups).
• Isometric – It is the type of body exercise wherein the muscles are stretched and tightened for a few seconds without any body movement. Examples are front planking, wall squats and calf raise.
• Isotonic – With this type of exercise, you use moderate weights to contract a specific muscle at a constant pace. Examples are bench press, side lunge and bicep curls.
• Isokinetic – The exercises above may be performed without any materials needed. With isokinetic exercises, special machines are required to provide weight resistance to a constant limb movement. Examples are treadmill and stationary bikes.
Weight loss exercises for women at home
Not all types of exercises can be performed at home – unless you can afford to buy gym equipments. However, you can modify some of the workouts and use your body weight instead. Look around your house and see what you can utilize for a specific workout. If you want a cardiovascular workout, you can either use a skipping rope or just climb up and down the stairs. If you want strength training, do some push-ups. If you cannot do the usual push-ups you see, you can do the basic ones like knee push-ups, counter push-ups and wall push-ups.
For sexier legs, you can do squats and lunges daily. Use the step of your stairs for the calf raise. You can also do some single-leg balancing while brushing your teeth to strengthen your ankles. For a sexier abdomen, you can do some crunches while lying on a mat. You can also do planking and back extensions. There are many more home exercises that you can consider. Even if you do not have time to go out and exercise, there are many fat-burning activities at home.
You can even do it with your baby. Your little angel will think that you are just playing with him or her when, at the same time, you are already burning some calories. If your child is big enough, you can dance along and you will not even realize that it is already time to cook for lunch.
Green Coffee Bean
While you exercise at home, you can take green coffee bean extracts to further enhance your metabolism and burning even more calories. It has weight loss properties that can help you lose weight. Green coffee bean extract is basically the unroasted version of the traditional coffee bean that we drink every single day. It contains chlorogenic acid that helps burn fats quickly; therefore, contributing to weight loss. If you roast the coffee beans, then this acid will be gone. For the green coffee beans to become more effective, the beans are extracted in the form of pills. Take this regularly and you will see how quick you will shed the pounds.
Chlorogenic acid also has other significant health benefits. This acid is an antioxidant that fights off the free-radicals in your body. Also, chlorogenic acid has the capability of inhibiting carcinogens that causes cancer. It can fight the bad cholesterol causing heart diseases and hypertension. Cholorogenic acid helps burn more fats by inhibiting glycogenolysis – a process by which the body converts carbohydrates into glucose and then inserted into the blood stream for energy consumption. Once it blocks the process of glycogenolysis, the body will turn into its fat stores for energy – one of the reasons why taking green coffee bean extracts will make you lose weight.
Among the many studies conducted to prove the effectiveness of this product, the study conducted at The Dr. Oz Show was one of the most famous. The show signed up 100 women who are considered overweight. They were given 400mg of coffee bean extracts to be taken thrice a day, 30 minutes before meal. The subjects have no idea that some were actually given placebo. 2 weeks later, those who have taken the green coffee bean have lost 2 pounds while those who took placebo only lost 1 pound.
Consumers are advised to take 400mg of green coffee bean extracts twice a day, 30 minutes before meal. However, it is still best to consult your doctor about it as a rule-of-thumb. Whenever you are buying this product, make sure that you read the label. You should be seeing “GCA®” otherwise it is not a pure green coffee bean extract. If you want the full effects of the product, you should be taking its pure content rather than the blend. Also, the chlorogenic acid in the product must contain 50 percent or more.
Let’s get physical with green coffee bean
It would be much effective if you take these exercises holistically. You can do them on a regular basis and consider them as part of your daily life. However, exercising alone will not make you lose weight. You have to consider changing your daily food intake and focus on quality. An average male should be taking 2, 500 calories a day, but the average women must only have 1, 200 calories per day. Of course, the calorie-intake will still depend on the person’s lifestyle, whether active or sedentary. Discipline is always the key if you want to achieve your weight loss goal. Get rid of the detractors such as tempting chocolates, cakes and sweets or unhealthy junk foods. Aim for long-term results and not the short ones. With proper diet, regular exercise and pure coffee bean extract, your weight loss goal will be achieved in no time.
