A lot of people are overweight these days because they don’t exercise enough. Some people claim that they don’t have enough time, because of their work and family obligations. Others are simply too lazy or too undisciplined to keep to a healthy exercise regimen.
This explains the popularity of many weight loss supplements such as Pure Garcinia Cambogia Premium, which can help people lose weight. The garcinia cambogia extract boosts serotonin levels so you don’t get food cravings.
It also suppresses the appetite, and it even helps prevent fat storage.
But not even the best weight loss supplement can really help if you don’t make an effort to exercise. And this begs the question: how much exercise do you need to lose weight and keep it off?
If you’re an adult between 19 and 64 years old, you can do any of the following:
1. Perform moderate-intensity aerobic activity for two and a half hours every week.
2. Do some vigorous-intensity aerobic activity for one hour and fifteen minutes every week.
3. Perform a combination of moderate and vigorous aerobic activities. It’s easy enough to figure out, as it’s a 2 to 1 ratio. So if you do just 1 hour of moderate aerobic intensity, you still have 90 minutes to go through for the week. That means you can do 45 minutes of vigorous aerobic activity instead.
In addition to all these options, for at least two days a week you have to do some exercises that strengthen your muscles. These exercises should involve all your major muscle groups: arms, shoulders, chest, abdomen, back, hips and legs.
Strength training usually involves dealing with weights such as barbells, dumbbells, resistance bands, or your own body weight. In general, you should perform these exercises until you can’t continue anymore.
What you have to understand is that these are the minimum requirements for healthy people who are not overweight. If you need to lose weight, then you have to do more. In fact, the CDC guidelines recommend that for older adults the minimum should be 5 hours of moderate-intensity aerobic activity.
You will also have to make some crucial changes to your diet. Essentially, the calories you consume should be less than the calories you burn through your exercises.
Now if you are new to the very concept of exercising, it may seem to you that 2½ hours of even moderate activity is too much. You’re not alone in thinking that. But then again, 2.5 hours means 30 minutes of exercise a day, which shouldn’t be a problem. If even that seems too long because you are a very busy person, you can do just 10 minutes of activity at a stretch. That’s the bare minimum—less than that and it won’t count.
You can even start slowly. On your first week, you can start with an hour a week, and then you can add another half hour the next week. Pretty soon, you’ll be doing the minimum.
Finally, before you start exercising it’s always a good idea to have a serious discussion about your plans with your doctor first. And the optimum training schedule should include a healthy dose of natural garcinia cambogia.
Official weight loss guide in wiki here.