Exercise Tips for Weight Loss
UNLEASH the Secret of Exercise

Exercise Tips for Weight Loss are EASIER than you think.

  • Do ANY kind of exercise. Really.
  • Exercise almost every day. Don't let this scare you - look to the right column for tips to make exercise a habit.
  • Once exercise becomes a habit, increase your intensity. Do more than one type of exercise (like walking and pilates, tennis and zumba, or running and lifting weights). Look below for help and ideas - exercise tips for weight loss.


MYTH - "You can target certain areas of your body to lose weight." False! Your genetics determine which parts of your body will gain fat, and genetics also determine where you lose weight. And, sorry to say, your "problem areas" will be the first to gain weight and the last area to lose the weight.

You worked several months through Steps 1-6 of Our Free Plan. I hope each step has become a habit - a routine - in your life. These steps were milestones (turning points) in my own life. Have they become part of your everyday thinking and decisions?

Then you are ready to "take it to the next level." From thin to Fabulous!

How? Pump up the exercise. Once you have some muscles and stamina built, you can easily move on to new activities and reap the benefits of regular exercise. You're moving on to bigger and better exercise tips for weight loss.

You're Ready to Lose More Weight with Exercise

You can pick any exercise you like! You're unique. I love pilates, but Dr. Dave likes to run races. One of our kids watches tv on the treadmill and another one needs to run outside. My brother coaches; his family likes taekwondo and tennis.

There is no magic exercise program (or equipment, for that matter) that is better than all the rest.

Now you can begin the lifelong journey of finding what active pursuits you love. Expect it to change over time - I discovered skiing at age 38, and I came alive in a whole new way. You'll love the benefits of regular exercise.

Ideas for Exercising for Weight Loss

Check out these exercise tips for weight loss:

WALKING

Increase your intensity by entering 5K walks. People get excited at a race and walk faster. I walk all the time, and those "fun walks" wear me out!

JOGGING

The universal "adult" sport - can be done almost anywhere in the world and all you need is a pair of shoes (and some don't even opt for the shoes). I also love the free walking & running training schedules available on the internet.

Read (on the right) how Dr. Dave decided after 17 years of walking to start running. He's an inspiration! He is motivated by "the next race." And, even in Midwestern USA, races are scheduled all year long.

LIFTING WEIGHTS

Doesn't matter what weights or equipment you get, you'll benefit from building your muscles. (And women don't worry, you won't bulk up. Your hormones won't allow it.) Keeping strong will keep you feeling young.

MARTIAL ARTS

A workout for your mind as well as your body. Even small towns commonly have martial arts centers. It's also a fantastic stress reliever, and you can start at any age. My sister-in-law has a black belt.

BIKING

Riding a bike brings most of us back to our childhoods. Be careful of traffic! We don't bike much, but it sure is fun when we do it.

SPINNING

"Spinning" classes are on stationary bikes. I have a friend who really enjoys these; she goes to a nearby fitness center early in the morning while her husband is still home to watch the kids.

PILATES

A long-time favorite of mine! It quietly works wonders on your muscles. Want a flat stomach? You'll get it with pilates. I did dvd's at home for years; now I go to classes each week.

YOGA

It doesn't look like much, but it makes you STRONG, slowly works on your flexibility, gives you a great workout, and relaxes you by the end. I did yoga for a couple years and really liked it.

Yoga decreases depression. I can see why - by the end of a yoga workout, you see improvement in your body already. It makes you proud of yourself.

SWIMMING

I've had so much fun swimming with my kids. (It finally took off my "baby fat" after my 3rd child - and we were already walking every day!) Some high school pools have public hours in the winter. Check out the nearest YMCA schedule.

EXERCISE CLASS

You'll get great workouts. Be forewarned that most (not all) fitness centers are filled with thin people in nice workout clothes. I've tried classes that I hated (that was discouraging), but I kept at it until I found classes that I loved - pilates is my favorite class.

WATER SKIING

Not available to as many people, but it's a super workout for all your muscles and tons of fun. Whenever I water ski, I'm always sore.

SKIING

We started skiing after tagging along our son's 5th grade field trip. We were hooked! Learning to ski is easier than you think. When you go to a ski resort/area, you can sign up for a lesson - right on the spot! You take an hour lesson, learn important basics, then you're off to practice the rest of the day.

TEAM SPORTS

Great for teens and kids. Adults can still find some teams, depending on your nation and region. Around my area, it would be softball, basketball, and even beach volleyball in the summer.

TENNIS

Another super sport for adults. You can play for free in most city parks. Your local YMCA may have lessons and a league to join. My cousin is a super tennis instructor, and she taught me that a good racquet makes a difference.

GOLF

I think you need to skip the golf cart and walk the course. Golf can be a good source of exercise when you're on vacation.

The Truth about Exercise Tips for Weight Loss

"Which exercises will make me lose weight?" All of them. Exercise is movement - burning some calories - using and building some muscles. That's all you need.

So why does it seem like exercise tips for weight loss are such a mystery?

People who are struggling to lose weight [1] get angry at themselves which makes them [2] very impatient. It didn't take a week to gain the weight, but you want it off in a week. Once you realize this, you're ready to change your mindset.

"Make up your mind." Exercise is a permanent part of your life. I do not recommend exercising and dieting really hard for a few weeks to lose weight then stopping. The reason so many earnestly dieting people gain their weight back is because they made temporary changes (probably difficult ones, too). Throw "temporary" out of your weight loss language.

"I hate to exercise." You'll love this solution - scale back. chill out. slow down. You never hear that on an infomercial, do you? When Dr. Dave started running, he couldn't even run 1 mile. He literally jogged a few yards then walked and kept going. He continued to push himself and increase his distance daily, but he did it gradually.

Make "gradual" and "persistence" your new favorite exercise tips for weight loss. The fat will melt off and stay off.

"Simply do it." But this is the hard part. Carving out the time in your schedule then prodding yourself to break from old habits. Take a look at Step 2 - Start Walking. It's the best way to create this "exercise habit." Walking will serve you well throughout your whole life. You can walk when life gets too stressful and busy.


Dr. Dave's Story
Increasing Your Exercise

When I was in high school I stayed in shape in order to play soccer. Then I went to college and med school and started walking daily with my wife. That was good, but as I approached 40, I knew that I needed to take it up a notch. I have seen young people die early of preventable diseases such as coronary artery disease (heart attacks) and strokes. I have also seen patients gradually suffer a slow decline in health due to inactivity. Much of this can change with staying in good shape.

So - I decided to run my first 5K. I had 3 months to prepare. I couldn't run 100 yards without getting wiped out. But, I did it. Ran it - and then ran some more during that first summer. Next, I wanted to run a longer race to see if I could do it. So - I ran a 15k at the end of summer. This entailed almost daily running. It was rewarding because I could see how I was getting stronger and faster and in better shape.

Next I set a goal of a half marathon 6 months later. I did it in 1 hour and 36 minutes- about a 7:15 minute per mile pace. Eight months later I ran my first marathon in 3 hours and 27 minutes. Not bad for going from sucking wind at 100 yards to a full marathon in 18 months.

This was my journey. There are lots of ways to stay in shape - not just running. Biking, swimming, fast walking, skiing - whatever you like to do. Start slow and work your way into it. After 3 months, I missed running if I skipped a few days. Next, work up your length and intensity.

Stay in shape! Believe me, do this to prevent your first bypass surgery and grow up healthy with your kids and grandkids.

It's worth it.

CRUNCH TIME: UNLEASH the Secret of Exercise Tips for Weight Loss

Which of those exercise tips for weight loss appealed to you?

  • Order an exercise dvd.
  • Find a class/team in your area.
  • Stop by and get a schedule from a fitness center or the YMCA.
  • Ask a nearby friend or neighbor to join you.
  • Search on the internet for your exercise + your hometown.


Go "Above and Beyond" with these Exercise Tips for Weight Loss

Tips & Success Stories:
Exercise Tips for Weight Loss

Share your tips and successes! Your idea could really help and encourage someone else . . .


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