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Fast Weight Loss can be attained with a good weight loss program complemented by an adequate amount of good exercise. While a good weight loss program typically has its own exercise program, there are some exercises sessions you can add in your daily training menu to speed up the process. Note that in special diet cases such as a program that involves fasting, detoxification, drug consuming, or a fed diet it is not advised to adding another training session; stick to the exercise included in the program since it has been adjusted to your body condition during the program. But if you starting a diet with long term permanent weight loss aim, these two exercises methods will add a nice weight reduction

1. Weight Training; some program only suggest mild exercise such as yoga or walking which is good for obese or busy people. But if you have some extra time and willpower, adding a weight training session will reward you nicely. The extra muscle you gain through weight training will need extra calories to maintain, that means you will burn more calories even when you’re doing nothing or resting. Weight training on regular basis, also proved to raise body metabolism, which is good for your weight management. Do not do this every day since your body will need time to repair the muscle after a weight training session; 3-4 times is recommended.

2. Aerobic Exercise; this form of exercise is vitally important to keep your heart and lungs functioning properly. When you raise your heart rate you are improving the distribution and consumption of oxygen in your body which helps remove fat and toxins and can also improve your heart rate. Any activity that will allow you to raise your heart rate will work: jogging, rock climbing, dancing, skating, biking, walking, etc. Try to find one that you enjoy so you will be more likely to keep doing it on a regular basis. Just remember that you should never get to the point where you are gasping for breath, you should always be able to carry on a conversation while you are working out.

There are many things you can do for aerobic exercise, here are some activities you can easily add to your daily routine:

1. Morning Jogging or Walking; this is a great way to start off your day. It can help you feel energized throughout the day. Not only is it a great way to burn calories it’s also something you can do with a friend or while you walk your dog. Just hook up your MP3 player and listen to your favorite song or an audio book. The physical and mental health benefits of starting your day with a relaxing jog or walk is well worth getting up a few minutes early.

2. Swimming; everybody on a diet loves to jog and maybe most of your weight loss program will suggest jogging in their daily-to-do-list, but if you have time to visit the swimming pool after or between your daily activities you will have greater advantage. Swimming is great because you can get the same benefits as jogging with much less stress on your joints. This activity will burn more calories and it is an exercise where you will use almost all part of your body while keep your heart healthy.

3. Stair Climbing; no, not that intimidating looking piece of machinery at the gym. I mean take the stairs instead of waiting for the elevator. If you have knee problems make sure to talk to your doctor first since stairs can be really tough on your knees especially at first.

4. Exercise DVD’s; this is a perfect way for you to get your aerobic exercise at home. There are thousands of DVD’s you can choose from so you won’t get bored. You can even rent them at your local video store or public library to make sure you like the music and the instructor before you buy it.

5. Biking; this fun aerobic exercise will not only allow you to get some exercise, it’s fun too. If you live close to the store or your job you can ride your bike to work or to pick up a few things from the store. The harder you pedal and the faster you go the more calories you’ll burn. Not only will you help save the environment you’ll also save inches off of your bottom! If the weather isn’t conducive to biking outside, get a stationary bike you can ride while watching t.v.

6. Rope Skipping; rope skipping is simple, can be done anytime, less time consuming and energy consuming than more complicated aerobic movement. 30 minutes of rope skipping is equal to 90 minutes of physical activity in the standard aerobic exercise. Start with one minute jump and keep raising it over time.

Remember this list is only to be used as additional exercises to compliment your existing program. Only add these aerobic exercises after you’ve done your main program.