Exercise can make all the difference with weight loss. By itself it may not be enough to get the pounds coming off but combine exercise with a healthy well-balanced diet and attention to calories and you’ve got a winner. You will be more likely to lose the kind of weight you want to lose: fat and not lean tissue such as muscle. You’ll also improve the odds of being able to maintain your weight when you reach your weight loss goal.

The problem with exercise is figuring out what kind of exercise you can commit to doing on a regular basis. When life gets busy, exercise is often one of the first things to get squeezed out! I’m no different than anyone else and I know that’s true for me. High intensity workouts may be a solution.

High Intensity Workouts for Weight Loss

I’ve spent time these past few months looking for ideas on how to get the exercise I need in a way that fits my varying schedule and time limitations. I feel it’s best to have options and not be dependent on doing one thing. It’s also good to mix up an exercise routine for both weight loss and overall fitness.

I was a runner for many years and that can be time consuming (especially for me because I am not fast!) I’ve also discovered that as wonderful as running may be it is not necessarily the best choice for either weight loss or maintenance. I found I was happy if I could just maintain my weight when running and didn’t gain weight! It’s all too easy to overcompensate with eating when doing lots of exercise. But everyone is different so do what works for you.

If you don’t have the time, interest, or ability to do long distance running, short-distance running, or  long walks there are other choices. For some new exercise ideas you can do when you don’t have much time you may want to consider doing high intensity workouts. I’d like to share a few intense exercise demonstrations I’ve found with a bit of research on YouTube.

No Equipment Needed and Very Little Time

The best way to get more out of your exercise routine in less time is to increase the intensity of the exercise. In this video you’ll find an example of a workout routine that will give you an intense workout in just 5 minutes to start. Better yet, no special equipment is necessary. However, if you have NOT been exercising for a while this may be too intense for you. Otherwise, you will want to gradually work on increasing the repetitions till you can do the workout two to four times in a row for a total of 10 to 20 minutes.

Tabata

For the best fat burning exercise you may want to try some form of interval training. This kind of training requires switching between high intensity exercise and lower intensity or rest. A new form of exercise in the fitness world that uses this concept is called Tabata.

From what I can determine this kind of routine recommends doing some form of intense exercise for 20 seconds followed by 10 seconds of rest. The cycle is then repeated. Although I am not an exercise expert, I am aware there are some experts who don’t feel ten seconds is enough of a rest interval between the intense episodes for the best kind of interval training. Be that as it may the Tabata exercises will give you quite a workout if you are ready!

Only give Tabata training a try if you have already achieved some degree of fitness. The personal trainer/fitness expert in the video is firm on this point with good reason. However, if you are ready this form of exercise will switch up your routine to provide you with excellent cardio and strength training in very little time. [The trainer also recommends using an interval timer called Gymboss. Although it sounds interesting I have not given it a try myself.]

Kettlebell Exercises

The last workout routine I want to share with you demonstrates kettlebell exercises. I am only beginning to do this form of exercise but I must say I like it a lot. The cost of investing in a set of basic kettlebells is not too expensive. If you’d like to read more about the set I purchased and my thoughts about doing this kind of exercise you may want to read an review I wrote a while back: Kettlebells and Weight Loss

Hope these videos show you some ways you can get a high intensity workout for weight loss right at home with only a little time and little or no equipment. If you are not ready for this level of intensity I would encourage you to begin with what you can do. Let me know if you would like suggestions for exercise routines that are more suitable for a beginner.

Disclaimer: I am a Nutritionist and not a personal trainer or fitness specialist so I’ll let the videos speak for themselves. Most of what I’ve learned comes from studying on my own, personal experiences, and the experiences of my family and friends. Use caution when engaging in new forms of exercise and if necessary consult with your physician about what may or may not be appropriate for you.

Exercise and Weight Loss: Should you check with a doctor first?

I decided to go on a search for the best overall body workout I could do in as little time as possible. Do you find it hard to make time for exercise? My sister had tried to talk me into getting the P90X workout program that requires up to 1 1/2 hours a day! Not only that, but it’s hard! I think I may have found a workout routine that will suit me. It requires the use of kettlebells.

Get an intense workout in minutes with kettlebells.

Have you heard of these? Evidently they’ve been quite popular for a while now but I didn’t know much about them.

Kettlebells have been around for a long time. The reason for the most recent gain in popularity is that you can get an intense workout in minutes. Not only that but you can tone your muscles (strength training) and improve overall fitness (cardio or aerobic training) at the same time. Many people have chosen kettlebell workouts for weight loss, fat loss, and toning. Sounded good to me.

So what does it involve? From what I’ve been able to figure out kettlebells are typically made of cast iron and range in weight from 5 lbs. to 100 lbs. or more. They are shaped like a ball and have a rounded handle that makes them easy to grip. You hold the kettlebell in one hand or both and go through a variety of swings, presses, or pulling motions. Depending on the movement, you can be working your whole body as you adjust your legs and hips to stabilize yourself.

Initially I thought I might purchase the DVD training and Kettlebell set by Jillian Michaels of the Biggest Loser program. I discovered I could buy a set at my local Walmart. Instant gratification can be nice so I drove over to see what I could find.

Unfortunately, I learned that this particular set was not available at the store even though the website suggested it might be. Yes, I know, I should have called first but I needed to run some errands anyway. I made good use of the time by getting a sense of what a kettlebell workout might be like by lifting the various other kettlebells on the shelf.

Maybe I should say I tried to lift them! I quickly discovered that any of the weights over 6 pounds would be too heavy for me to use with one hand. (Not to hold but to have the strength to lift straight out in a forward motion from my hip.) Everything I’ve read suggests that paying attention to good form is essential to avoid injury. The kettlebells available at Walmart are heavy! I didn’t realize at the time that kettlebells usually weigh a minimum of 5 pounds.

I headed back home after finishing my other errands to do more research. After spending a considerable amount of time exploring the various options online, I discovered the DVD workout and kettlebells by Kathy Smith. In a short time I decided her kit might work and so I ordered one from Amazon.

The complete kit includes:

-One 3 lb. Soft Kettlebell

-One 5 lb. Soft Kettlebell

-4 Workouts DVD: Upper Body, Buns & Thighs, Core, and Fat Burning

-A Nutrition Solution Guide

-A Kettlebell Solution Instructional Wall Chart

What I like is that the kettlebells in Kathy’s kit are not exactly traditional. There’s a 3 lb. and 5 lb. soft kettlebell. “Soft” evidently means they are made of a rigid resin and filled with sand unlike the traditional ones made of cast iron. These seem like they will be safer for me just starting out.

Also, the 3 and 5 lb. weights should be enough for me to get a good workout as a beginner. The suggestion is to simply do more reps as it becomes too easy or I can transition to heavier kettlebells.

Many people report that they like the comfort and feel of the soft kettlebells. Others give Kathy credit for putting together workout that’s fun. At the same time there was the recommendation for caution and the need for proper technique. So I decided it might be best to supplement my purchase with a DVD from a pro.

The price for the kit by Kathy Smith is reasonable although higher than what some of the reviews reported. I checked with pricegrabber to see if there might be a better price than Amazon but didn’t find anything I could trust. So I went ahead and bought a kit at the going price.

I also ended up buying the Paul Katami KettleBell Kombos DVD. This Kettlebell Master Instructor has received very high ratings and reviews. He is recommended by a number of people who are experienced in doing kettlebell workouts. His DVDs consistently get high marks for the emphasis on form. And he includes a “clinic” to teach how to do each exercise properly.

At my age (mid to late fifties), I don’t want to take any chances. Given that you may be younger than me, you may be fine with just the Kathy Smith workout.

I wish I could have purchased both of these items locally. Now I’ll have to wait a week or more to get my packages in the mail before I can start! Hopefully in a few more weeks I can give you a full report of my experiences with the kettlebells and the workout routines.

In the meantime let me know what exercise or workout routines you may have tried for toning, shaping, or weight loss. Anything you’d recommend to others?

[Disclaimer: The product links in this article are for Amazon.com. I am affiliated with Amazon. However, I only promote products that I personally like or that I have researched with the intention of trying myself. If you click through a link I provide and make a purchase I may receive a tiny commission that helps me pay for the time I spend to research, write, edit, and maintain this website. Thank you.]

There are hundreds maybe thousands of healthy ways to lose weight. Each small change you make to improve your diet and lifestyle will help. I have many tips and other articles I will share with you today for some great ideas. However, I also want to emphasize two simple but very important concepts that impact everything else you do. The best way to achieve long term success with weight loss and better health is to eat less (but enough to allow for a nutritionally balanced diet) and exercise more.

Although the concept to eat less and exercise more may seem obvious, it is not. It may seem easy but it is not. Although there are probably more articles written about calories, exercise, and weight loss than just about any other topic online, relatively little is accurate.

I have an article I would like to share with you today that I wrote a while ago for another online site. Maybe it will help you have a better understanding of why these concepts matter. I will also share with you lots of additional tips for healthy ways to lose weight.

Eat Less, Exercise More for Weight Loss – Yes or No?

You’ve likely heard the line “eat less and exercise more to lose weight” more times than you care to remember. But is it true? Yes, no, maybe so? I wish it were as simple as it sounds!

In all fairness to the health professionals, including me, who favor this approach to weight loss, it is the easiest and quickest way to provide a response to the question of how to lose weight. And therein lies the problem. Not everyone understands the science behind this recommendation.

Here’s a short list of things to keep in mind:

1. Is it possible to lose weight without exercise?

Yes, it is. What matters most is calories. In general, if you eat more calories then your body burns the extra will be stored as fat. If you eat less, your body will burn stored calories and you will lose weight. It is actually more complicated than this but for the most part the concept is true. You can choose to reduce your calorie intake to be lower than your total energy needs without exercise or create an energy deficit with exercise and calorie reduction.

2. Is it better to lose weight with exercise?

Exercise in combination with calorie reduction is always the better choice whenever possible. The benefits of exercise for improved health and wellness go far beyond the potential benefit of faster weight loss.

3. Is it possible to exercise and not lose weight?

Yes, absolutely. Again, calories are of central importance. Many people chose to exercise for weight loss without giving much thought if any to calories. For example, it is all too easy to unknowingly overeat and thereby overcompensate for calories burned with exercise. The net result is weight gain not loss. That’s one example. There are many other reasons why exercise may not result in any weight loss.

4. Can you eat less and not lose weight?

Yes! It comes back to the question of calories. It is possible to eat less food in terms of volume but still be eating too many calories. This is easy to do if you choose calorie-dense foods (high calorie foods) such as those rich in sweets and/or fats. On the other hand, it is possible to reduce your calorie intake too far. If you neglect to eat enough calories to meet basic energy needs, you could slow down your metabolism. You may be eating fewer total calories but your body needs less to survive. This is something to avoid!

5. Do you know how many calories you need for maintenance for someone of your age, sex, and current weight? How many calories would you need at a healthy weight?

If you choose to eat less, know your calorie needs.  A recent survey study (International Food Information Council, 2007) revealed that only 11% of Americans know the correct calorie intake for someone of their age and weight. If you don’t know these figures find out how many calories you eat on average vs. how many you need to achieve and maintain a healthy weight.

(See: How Many Calories Per Day Do I Need? )

6. Do you know the recommended MINIMUM calorie intake for someone of your age, sex, and weight?

A general guide for women is a minimum intake of 1200 calories a day. The general guide for men is a minimum intake of 1500 to 1600 calories a day. However, what you may not realize is that these values are based in part on basal metabolic needs. If you weigh significantly more than the recommended weight for your age and sex, your minimal caloric needs will likely be higher. You will also have higher caloric needs if you are an active person or you engage in regular exercise.

(Read 1200 Calorie Diet: Getting Started! to determine your minimum calorie needs )

7. Calories contribute to your total energy intake no matter what the source.

If you choose to eat healthier foods such as low calorie fruits and vegetables, whole grain breads and cereals, lean protein or low fat milk products, it is still possible to overeat. You may be eating less high calorie, unhealthy food, however, too many calories are still too many calories no matter what the source. It seems that as few as 31% of Americans understand this concept (International Food Information Council, 2007).

(See: 1200 calorie diet plan and 1500 calorie diet plan)

The idea of losing weight simply by choosing certain foods over other foods and keeping calorie intake constant is tempting. Certain food components actually do cause a small increase in metabolic rate in the same manner as the ingredients of some weight loss supplements.  An increase in metabolic rate will burn more calories. However, having said that, the degree to which metabolism can be increased and the safety of doing this go beyond the scope of this article. The bottom line is that calories count and always will.

(See: Increase Your Metabolism)

I hope I have succeeded in getting you to explore the logic behind the advice to “eat less and exercise more.”

First get a handle on how many calories you need to maintain a healthy weight for YOUR metabolic rate and activity level.  Then determine your calorie boundaries. Know how many calories are too many as well as the number for what is too little. These are the basics you must keep in mind to make the eat less, exercise more recommendation for weight loss work for you.

O.K. Now for some more tips on healthy ways to lose weight:

50 Ways to Succeed with Weight Loss Starting Today!

300 Calorie Mini Meals: Eat Less but Often

25 Quick, Easy, and Fun Ways to Burn 100 Calories

28 Healthy, Low Calorie Snack Foods to Go

Get Plenty of Fiber: Ten Tips

Whole Grains are a Weight Loss Winner!

Healthy Low Calorie Beverages: 100 Calories or Less!

Want even more tips? Just click on the articles link on the menu bar at the top of every page on my site.

Till next time, watch those calories, eat healthy food, and consider giving exercise a chance if you haven’t already!