Weight Loss Exercise That Works!

Weight Loss Exercise That Works is about teaching you Hormonally-Correct Exercise so you can get real results.  We all know exercise is incredibly important, regardless of whether or not you are trying to lose weight.  Exercise has so many benenfits that it hard to imagine that anyone would not exercise.  But how I know what it is like to not have the energy to workout, to not want to workout in a gym in front of other people, or to simply not know how to exercise.

With Weight Loss Exercise That Works, You Will Learn Hormonally-Correct Exercise so you can Create More Fat-Burning Hormones and Burn Fat Fast!

By the time you leave Weight Loss Exercise That Works you will have a Precise Prescription for Hormonally-Correct Exercise so you can burn fat fast!  

The great thing is that you do not have to be in a gym 2 hours a day!  

Weight Loss Exercise That Works finally reveals that it is HOW you exercise that is the key. 

I am all about quick ~

Quick Weight Loss Diets AND Quick Weight Loss Exercise Programs!

Without getting too scientific, your body produces hormones that help you burn fat and build muscle, and it produces hormones that help you store fat and break down muscle.  Your body produces each of these hormones in relationship to what you eat and how you exercise.  You may be thinking that any kind of exercise would be the type that produces fat-burning, muscle-building hormones, but THAT IS NOT TRUE!  

**Even if you exercise, you can actually produce Fat-Storing Hormones if you are not using Hormonally-Correct Exercise that is Specific To Your Body Type.  

For Weight Loss Exercise to actually work, you must do whatever it takes to produce more Fat-Burning, Muscle-Building Hormones and stop the Fat-Storing, Catabolic Hormones.  Catabolic hormones are simply hormones that break down muscle.  And yes, even women need to build muscle.  Many women think they do not want to "bulk up" and look too muscular, but I guarantee you if you start working out 5 days a week you would have to workout in a certain way for a really long time, and take steroids to even begin to look bulky.  Give up that excuse for not moving your body and imagine what it would be like to have a firm, tone body.  See it in your minds eye exactly what you want and you will then create just that.

The Best Weight Loss Program and Weight Loss Exercise that Works recognizes that beyond the firm and toned look, women who consistently exercise and consciously create more muscle, have stronger bones and live healthier lives.  If you are in your 20's or 30's, then you may not think this is too important right now.  The truth is NOW IS THE MOST IMPORTANT TIME TO TAKE YOUR BONE AND HEALTH CARE INTO ACCOUNT.  Once you have osteoporosis, heart disease or cancer, it is basically too late.  

Hormones affect many different processes

including metabolism, growth, development, mood, and aging.

Weight Loss Exercise that Works is here to teach you "hormone basics".  Hormones are "chemical Messengers" that are produced in a variety of glands and go out to other organs to control many of your body's functions.  When there is balance in your body then the fat-burning, muscle-building hormones are being produced in the correct amounts so that you can easily burn fat and create a tone, sleek body.  When there is hormonal imbalance, you tend to store fat, be stressed, have a slower metabolism, are aging rapidly, and likely not feeling so sexy.

Fat-Burning Hormones are higher in number than Fat-Storing Hormones, yet they tend to be weaker.  So it is vital that certain factors are taken into account so that you kow exactly what you need to do to make sure your body is producing the most Fat-Burning, Muscle-Building Hormones possible.  Quick Weight Loss Tips has some good information to get you going in the right direction too.

Weight Loss Exercise That Works will help you understand the most important factors for determining how much exercise you actually need to really get your hormonal system revved like a rocket, and likely, it won't be much.  You want to make sure you are getting just enough exercise to pump up the fat-melting hormones, yet not so much exercise that you begin producing catabolic hormones (hormones that break down muscle).  These factors include having a proper Fat-Burning, Quick Weight Loss Diet, performing Hormonally-Correct Exercise, knowing your current Fitness Level, reducing Emotional Stress, and getting naturally Restful Sleep.  

If you are getting great nutrition, sleeping soundly through the night, are fit and have a low emotional stress level, you can generally tolerate a greater volume of exercise. However, if you are sub-par in any of these areas then you could easily fall victim to Over-Training Syndrome, which leads to fatigue, injuries, and flabbier fat.  

Weight Loss Exercise That Works is your savior!  Most women think they need to spend hours in the gym to burn off their funky fat.  This is a MYTH! In reality, that could actually keep you from burning those bulges right off.  Rather, hormonally-correct exercise calls for exchanging duration for intensity. That means rather than long-duration workout sessions, you will create more fat-burning hormones with shorter sessions that are higher in intensity.  These high-intensity sessions should be composed of short, intermittment bursts of activity with rest in between.  This is commonly called High-Intensity Interval Training (HIIT).  Think of it as creating a "hormonal pump".  By revving your intensity up, then slowing it down, then revving it up and slowing it down, over and over, you are sure to pump those fat-burning hormones to the max.  

It is of great importance to really listen to your body and take it slow in the beginning.  This is about working with your body where it is, not pushing it so hard you injure yourself or burn out and quit yet another exercise and weight loss program.  

6 Steps to Weight Loss Exercise That Works:

1.  Determine Your Body Type

2.  Analyze Your Current Fitness Level

3.  Choose an Appropriate Form of Exercise 

4.  Choose an Appropriate Time to Exercise

5.  Get Clearance From Your Doctor 

6.  Get A Coach

1.  Determining Your Body Type:

Weight Loss Exercise That Works teaches you the first step to weight loss success is to determine your body type.  This is a very imprtant step, as different body types react differently to food and exercise. There are 3 different body types in which likely you fit into one or a combination of these categories:

Ectomorph:

This is the body type of the women on the cover of magazines and ballerinas.  They are skinny, have small bones and joints, typically have long arms and legs, very little muscle or fat, can eat whatever they like without gaining weight, actually have difficulty gaining weight (until they are older), are hyperactive, and do not have much of a body shape.  Many women with this body shape complain about feeling like they don't have enough womanly curves. 

Ectomorphs can tend to be underweight but can carry too much body fat and not enough lean mass (muscle).  Thier fat can be hidden near the organs and look skinny on the outside, but on the inside not so good.  For an ectomorph to get a sexy, tone body, they need to increase their muscle mass by pumping up their muscle-building, fat-burning hormones.


Endomorph:

Many women who are Endomorphs (pear shaped) complain about having curves and larger hips, thighs and buttocks.  Endomorphs naturally have high levels of body fat, are often overweight, large boned, can have large joints and frame and have short, tapering arms and legs.  Their wide waist and hips dominates over their chest. They can’t usually get away with overeating and keeping fat off after it is lost is a challenge.  Many tend to be sluggish, slow moving and lacking energy.  Hormonal imbalances are common, and they can have a slow thyroid.  They tend to have fairly good strength levels but frequently have insulin sensitivity and can easily store carbohdrates as fat, so they do better with high protein diets and low to moderate complex carb intake. Increasing protein to make up about half of the calories you consume on most days is ideal.  If this doesn't seem to be working, then cycling carbohydrates would be recommended to really turn the fat-burning hormones up a notch.

Endomorphs must eat clean and healthy almost all of the time.  They will tend to gain weight very quickly if they eat too much or the wrong foods, so a good coach will tell you to have only 1-2 cheat meals per week and stay committed.  These people also tend to describe themselves as having a slow metabolism, and have a difficult time losing fat with diet alone.  They respond best to frequent, even daily Hormonally-Correct Exercise while eating a Hormonally-Correct Diet.  Cardiovascular exercise is a priority for endomorphs, as it will help slim down their lower body, and then their secondary focus should be to strengthen their upper body so they can begin to appear more symmetrical.


Mesomorph:

If this is you, you are one of the lucky ones.  Mesomrophs have a sporty, athletic build with broad shoulders, a narrow waist and strong legs.  They have a naturally muscular look and have powerful bodies.  They normally maintain a muscular build with little body fat and can lose weight they gain very easily.  There is not much to say about these folks, as they really don't need much help in this arena; a little exercise goes a long way, and I doubt you need Weight Loss Exercise That Works.

By the way, with a little effort many people can change their body type.  I have seen ectomorphs move towards more of a mesomorph body, and I have even seen endomorphs take on more of the mesomorph body type.  Most people are a blend as it is, so with a little focus and commitment you can certainly change too.


2.  Analyze Your Current Fitness Level:

The second step for Weight Loss Exercise That Works is to determine your current fitness level.  In order to get your exercise plan hormonally correct is is vital to know your current fitness level, and to avoid burning out or getting injuries.  Regardless of where you are now, there is a perfect path to get you to where you want to be.  

To keep it simple, there are 5 different fitness levels in which you could fit:

  1. Sedentary
  2. Lightly Active
  3. Moderately Active
  4. Very Active 
  5. Extremely Active

Sedentary

This is the person who has participated in little or no exercise for the past 6 to 12 months. You are likely not moving much at work, yet you may play casually with your kids or talk a walk at the end of the day.

Lightly Active

This person has participated in little or no exercise for the past 6 to 12 months. You may have a fast-paced job which requires you to move around and you may enjoy participating in a fast-paced walk during the day.  There may be light lifting with your work and you try to take the stairs when possible even though you do not have a structured exercise program.  You may even play sports 1-2 times per month.

Moderately Active

This person has participated in exercise for the past 6 to 12 months or longer. You currently exercise 3-5 times per week with weights and perform aerobic activities consistently, and would probably rate your exercise session as comfortable. You may also play sports 3-4 times per month. Your job may or may not require much physical movement or lifting throughout the day.

Very Active

This person has been involved in a challenging and difficult exercise plan for six months or more. You currently exercise 5-6 times per week with weights and perform intense aerobic activities consistently, and you would probably rate your exercise session as challenging. You may also play sports or recreational activities 3-5 times per month. 

Extremely Active

This person has been involved in challenging and somewhat exhausting daily exercise for a year or more. You currently exercise intensely 5-6 times per week using eights and aerobic activity. You enjoy pushing your body to the limit and are always seeking new ways to improve your workouts and physical gains. You may enjoy playing sports 4-6 times per month or are a competitive athlete. 

Be satisfied with wherever you are now in your current fitness level.  If you have been an athlete in the past, but the last few years you have been sitting behind a desk and a computer, you may find yourself overzealous and could get out there and create an injury if you take this too fast.  

3.  Choose An Appropriate Form of Exercise:

For Weight Loss Exercise That Works, this is where it gets fun!  Of course, it is vital that you choose, right now, that you are going to have fun with this, otherwise you certainly will have anything but fun... and why choose that?  A Positive attitude goes a long way here.  

To determine an appropriate form of exercise, begin with thinking about how you like to move your body.  Do you enjoy talking walks and being in nature?  Do you enjoy being in your garden?  How about cleaning your house?  Playing with your kids?  Swimming? Riding your bike?  There are many ways to move your body to spark the fat-burning furnace.  

The bottom line is Figure Out What Is Fun For You.

If you are not one to move your body at all, now is the time for you to discover how to have more fun in your life.  Weight Loss Exercise That Works invites you to consider this: What if you could let go of your pessimistic attitude, let go of the fear of doing something new, let go of the old, tired, worn out you?  To let it go you have to be willing to do something outside of your comfort zone.  Your comfort zone is what you hve been living in and it has gotten you to where you are today.  If that is good enough for you, then don't change a thing.  However, I suspect, since you are reading this, that you are quite ready to make a change.

The idea is that when you begin gently changing a few of your lifestyle habits and put a little "play" in your life, it will be much easier to do weight loss exercise that works in a fun and nurturing way.  That being said, it is critical to your fat-burning success that you commit to some type of exercise program.  This usually means that beyond playing with your kids or taking a walk, you will need to incorporate some type of resistance exercise.  This can be done at home with a few plyometric exercises, with a personal trainer (Highly Recommended), or with some weights in your garage.  

Do You Have Resistance ?

Most women do, as they do not want to "bulk up".  Women lack in the hormone called testosterone, and therefore, will not "bulk up" from a few days per week of resistance training.

  • Resistance training increases your overall metabolic rate.
  • Resistance training can increase the percentage of fat burned relative to sugar.
  • Reisistance training prompts the release of growth hormone, which shifts your metabolism into a fat-burning mode.
  • Resistance training gives your body shape and firmness, imparts functional ability and increases fat-burning by helping your body produce more muscle.  The more muscle you have the more calories you burn, even while you sleep!

It is true that cardio and resistance training both increase your metabolic rate for a period of time after your workout session is over, but studies show that resistance exercise is substantially more powerful when it comes to revving your metabolism.  Post-exercise metabolic elevation can persist for 15 hours, and sometimes even as long as 24-48 hours after resistance training ends.  

With both types of exercise, cardio and resistance training, a high-intensity, low-duration workout session will burn more calories after the workout than low-intensity, higher-duration workout session, even when the calories burned during the workout is equivalent!

You will also burn more calories overall with a high-intensity, shorter-duration workout session than a less-intense, longer-duration training session.  

Remember, Weight Loss Exercise That Works is having you now work towards creating the most fat-burning, muscle-building hormones possible.  That means follow all of the steps!  If you are thinking of relying solely on cardio for your fat-burning, you could be doing yourself more harm than good.  Prolonged, high-volume cardio can cause your body to produce too much of the hormone cortisol.  this is a fat-storing, muscle-degenerating hormone!  Too much of this hormone leads to rapid aging, slower metabolism, and physical degeneration.  

Let me be clear:  I am not saying forego cardio!  Aerobic exercise is essential to good cardiovascular and general health.  It also enhances your body's ability to use fat for fuel.  Of course, it is a combination of al the tools discussed on this site, yet the point is that a combination of cardio and resistance training work together synergisteically and multiply the benefits of each other and you will avoid the muscle loss that can happen with high-volume cardio alone.  

Weight Loss Exercise That Works will help you choose an exercise program that will assist you in turning on your greatest fat-burning, muscle building hormones.  You can make your workout brief, since hormonally-correct exercise means that a shorter workout session may be better for you than a long, drawn out day in the gym.  Likely you can get exactly what you need within 2-5 hours per week.  That's not too much to ask for a firm, sleek, feelin' fabulous body, right?

*Just understand that a workout session that is too short will not give your fat-buring, muscle-building hormones a boost.  

Body-Type Training:

In order to get your Fat-Burning, Muscle-Building Hormones turned on, Weight Loss Exercise That Works recommends you do High-Intensity Interval Training (HIIT), regardless of your body type.  What will change with each body type is the length and intensity of exercise.  

Ectomorph Training

If this is you, you already have a high metabolism and don't build muscle very easily, and you may be a "Skinny Fat Person".  Regardless if you can see your fat or not, cardoivascular exercise plus resistance training is key to successfully lean out and create a fabulous physique. Unlike endomorphs, who need to diet harder, ectomorphs lean out the best by eating plenty of calories and doing cardiovascular exercise plus resistance training with lots of rest in between.  

For Weight Loss Exercise That Works, the goal of an ectomorph's training program is to burn fat stores and build muscle, rather than rev the metabolism.  Reving the metabolism more than it already is could create too many catabolic hormones, making their body look thinner and less tone.  So Ideally, an ectomorph should do HIIT cardio 3-4 times per week, spread out through the week, for no longer than 20 minutes.  During the HIIT you can play with the length of each cycle.  Ectomorphs tend to do better with shorter cycles.  For example, for a 20 minute cardio session, break it down into 1-3 minute cycles, moving through 7-15 slow to quick cycles during your 20 minutes.

These people also need to incorporate resistance training to build muscle, as cardiovascular exercise alone won't do it.  If you only do cardio, you will end up looking like a long distance runner, which is far from the smooth, tone and curvy body you look best in.  If you are an ectomorph, the most appropriate resistance training should be done 1-2 times per week with heavy weights and a low number of sets per workout and a long rest between sets for recovery.  Ectomorph's can go catabolic (break down muscle) easily, so get plenty of rest and do not overtrain.  If you like being in the gym and working out daily, Weight Loss Exercise That Works recommends training only one body part each week, that way you give each of your body parts a chance to recover and build.  


Endomorph Training

Endomorphs have it a little harder with the diet, as they tend to collect carbohydrates and store them as fat very easily.  To burn it off, they must hit the cardio more often, for a little longer, and resistance training should be done with a moderate weight with limited rest periods between sets.  This stokes the metabolism by creating more fat-burning hormones.

Weight Loss Exercise That Works recommends endomorphs do HIIT 25-30 minutes, 4-6 times per week.  You can choose to either to cycle your HIIT fast or a little slower.  


Depending on your fitness level, Weight Loss Exercise That Works recommends starting off with a slower cycle (3-5 minute cycle) and working up to shorter cycles (1-3 minute cycles).  Another great tool for you endomorphs is to mix it up a bit.  So doing a different cycle pattern at each workout  can be beneficial.  If you do the same thing over and over, your body can easily get used to it and then you reach a plateau and get frustrated.  

Endomorphs usually get much faster results when performing HIIT in multiple short sessions.  For instance, instead of doing your cardio for 30 minutes straight, break it up into two 15-minute blasts.  Not only does your hormonal fire get stoked, you have a lot more fun and won't get bored.  This comes in handy when you have a busy lifestyle. Finding a few 15 minute breaks or a few 15 minute sessions playing with your kids and walking the dog, you've got your cardio in the bag.  

As for resistance training, Weight Loss Exercise That Works recommends consistent, quick circuit works great for these folks.  These people do great with about 3 resistance training sessions per week.  These can be done quickly, moving through a full body circuit in 20-30 minutes.  That means short rest periods between sets is optimal.  Depending on how endomorph your body is, you may be able to get great results with alternating HIIT cardio with HIIT resistance training.  Mixing it up a bit here is also a great way to keep your metabolism soaring.


Mesomorph Training

I imagine you are not a mesomorph if you are reading this.  Mesomorphs do not usually need too much guidance when it comes to weight loss.  However, all body types need some exercise, and a combination of cardio and resistance training is good for us all.  


4.  Choose an Appropriate Time to Exercise:

Weight Loss Exercise That Works recognizes this step tends to be the hardest of them all, as once you figure out what exercises are best for your body, now you must commit.  The easiest excuse is "I don't have time." Remember that this truly is only an excuse.  If you are using this excuse it is recommended you take a good look at why you are not taking care of yourself and what is it that you believe about your worthiness of self-care.  You can read Loving Your Body <LINK> for more inspiration.

Now that we have had our heart to heart, it is time to really look at what time is the most appropriate time for you to exercise. If you are beginning by taking walks and playing with your kids, this can be easy to figure out.  During lunch and after school are two great times to get it in.  If you plan on swimming and you don't have a pool, you have to make time to go and get your workout on.  The same goes for your resistance training.  Even if you plan on resistance training at home...

you MUST put it in your schedule.  Not doing so = FAILURE.  

Weight Loss Exercises That Work recommends morning exercise sessions.  I know, you're not a morning person.  Become one. I am telling you if you get yourself up 30 minutes ealier (that means going to bed 30 minutes earlier) and just do it, after 2 weeks or so you will become a morning person because you will feel so good in your body and about yourself that you will have more and more strength each day to greet the morning with a smile and a little sweat.  

Mornings are a time when nothing else can get in your way.  If that doesn't work for you, what about on your way home from work stopping by the gym?  Not into the gym? How about just before dinner getting your workout on in the garage or bedroom turned workout room?  If you want Weight Loss Exercise That Works, You Must Commit.

Whatever you choose write it down in your schedule.  Write down the days and times you plan on doing your cardio and resistance training.  And Don't Cheat Yourself.  Stick to the program.  If this is incredibly hard for you, Get A Coach.

Not only do you not need to be in the gym 2 hours a day, Weight Loss Exercise That Works promotes Hormonally-Intelligent Exercise, which calls for plenty of rest.  It is between workout sessions in which your improvements actually happen.  This is just another point to remember so you really get that short, high-intensity workouts are best.

5.  Get Clearance From Your Doctor Before Beginning Any Exercise Program

You may not think I need to even say this, but it is vital that you understand the importance of this step.  You have heard it before, so it may go in one ear and out the other, but Weight Loss Exercise That Works wants you to understand that it is imperative you have a full physical examination  before any exercise program, especially a program that is geared to maximize intensity and thereby maximize demand on your cardiovascular and respiratory systems.  

I am sure you would be more relieved to find out about an undetected defect or irregularity in your cardiorespiratory function in your doctor's office rather than lying on the floor inthe gym with sudden, shooting pain moving through your body.   That being said, after a full examination and once your doctor has cleared you for high intensity exercise, and smartly increasing intensity solely in relationship to your fitness level, no person, no matter how old or out of shape, should feel incapable of any exercise described here within.  Weight Loss Exercise That Works, Works!

6.  Get A Coach

Still having trouble?  Are you someone who has started a new exercise and weight loss program a thousand times before and wonder if you will be able to stick to Weight Loss Exercise That Works?  I know how it goes; remember, I have been there too.  And I am here to tell you that unless you have someone holding you accountable, your success could very likely wane.  That means getting yourself a partner of some kind.  Find a friend you can count on, who is willing to do it with you.  If this is not available to you Get A Coach!  A coach is someone who will help you find your strength, give you motivation, help you discover your fortitude that lies within you and hold you accountable to the steps you proclaim you are going to take.  There is nothing more inspiring than having a coach who believes in you.  I have many coaches in different areas of my life because I know that two minds are better than one and that I am unwilling to let someone else down.  

Do whatever it takes to truly commit to your dream.

You Are Worth It.

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