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3 Exercises to Help You Lose 10 Pounds in a Month

Sep 28, 2010

If you have been diagnosed with obesity or are just concerned about your weight, you may be interested in losing 10 pounds in a month. By doing some basic exercises, you can shed this weight in no time at all!

How Weight Loss Works

Before learning what exercises help you lose weight, it is important to understand how exactly weight loss works. In one pound of fat there are 3500 calories. Therefore, in order to lose one pound of fat per week, you must cut out at least 500 calories from your diet each day. While you might typically use a combination of diet and exercise to achieve this deficit, it can be done with exercise alone. However, be aware that you may have to spend a significant amount of time performing the exercise in order to achieve optimal results.

Walking

Walking is one of the best exercises to help you lose 10 pounds in one month. On average, a 150-pound person can typically lose around 600 calories per hour by walking. This means that if you want to lose 2 pounds per week (or roughly 10 pounds in a month), you will have to walk around two hours each day. If you don't have enough time for such a large chunk of exercise at one time, don't fret. Research has found that breaking your exercise up into smaller sections is just as effective when you are trying to lose weight. Therefore, instead of doing one 120-minute chunk of exercise, try getting in four 30-minute blocks.

Squats

Another exercise that can help you lose 10 pounds in a month is squats. Squats are a type of strength-training exercise. It's a great type of exercise if you are trying to lose weight because it increases your muscle mass. The more muscle mass you have, the faster your metabolism will be, and the faster you will therefore burn calories. Squats are ideal if you are trying to lose weight because they produce increases in muscle mass in almost all of the muscles of the lower body. In order to achieve optimal results, be sure to do at least 3 sets of 15 repetitions of the squats each day.

Circuit Training

Finally, try circuit training as a way to lose 10 pounds in one month. Circuit training is a combination of the exercises described above. However, instead of performing the same exercise for a particular period of time, you do a number of different exercises for a much shorter time period. For example, a typical circuit training program could be composed of five minutes of walking, followed by 2 sets of 15 repetitions of squats, followed by one minute of jump roping. The circuit may then be repeated several times. This method allows you to get a more complete workout done in a short time, thereby making it a great choice if you are strapped for time.

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