As far as exercising, the following should be incorporated in your plan for success:
1. Stretching: Some experts in the field of exercise will begin their obese patients with a regimen of simple stretches of the major muscle groups. One can obtain a book on these stretches, but the most important thing to remember is that each stretch should be "held" for at least 20 seconds increasing the pull each session. Stretching can actually raise body temperature and increase blood flow raising your metabolism which contributes to weight loss. Stretches help to prevent injuries as you increase your workout activities.
2. Cardiovascular training: (running, bicycling, swimming, etc.) should be done 3 times per week for a minimum of 15 minutes per session (heart rate should be 110 to 130 for general fat burn). Do not exceed this rate as you may experience "burn out." If you do this first thing in the morning on an empty stomach, there's a theory that says you can burn more fat. This is because while we sleep, we use up our carbohydrate storage. A morning workout will therefore start burning your fat reserves for energy. Furthermore, if you can avoid eating for 30 minutes after your workout (still drinking water), you will continue to burn fat at an accelerated rate.
3. Weight lifting:
It is a known fact
that lean muscle mass burns fat even while you sleep! Weight lifting
will build lean muscle that will facilitate fat loss. To avoid bulking
up with too much muscle (a concern for women) simply lift enough weight,
10-15 times to cause a slight burning sensation. Take a 90 second
break and repeat this 2 more times per muscle group. You may want
to use a personal trainer to get you started on the right track.
AHC believes in a slow consistent approach. Don't over do until your body adapts!