Rebounding for Weight Loss

A well-known phrase is ‘no pain, no gain’ and it usually applies to fitness regimes for weight loss – if you’re not working hard, you’re not losing weight! However, rebounding offers a way to flip that saying on its side by offering a fitness method that doesn’t need much physical exertion. NASA even call it the best all round fitness workout you can do – that’s a recommendation indeed!

Rebounding exercises for weight loss mainly use a trampoline. The perfect size for one of these is about 3 foot in diameter, and 9 inches high. With any luck you can use this in your home. Because rebounding is a quiet exercise, you can even keep the TV on whilst you rebound and watch your favourite programme; in fact if you watch TV for an hour every day, you could be rebounding whilst you watch it, thus burning calories and losing weight! You’re not limited to just straight jumping on the trampoline either, rebounding exercises can take almost any form, such as star jumps, and you should try them all out so as not to get bored – it’s all exercise!

Rebounding for weight loss not only helps you reduce the fat on your body through cardio exercising, but it also stimulates the lymph network around your body. The lymph system is fully reliant on movement of the body to move its cells around, rather than blood which is pumped by the heart. Therefore by jumping up and down on a trampoline you’re doing a good job for your immune system.

People who do rebound exercises for at least 10 minutes a day report multiple benefits to their lives – this includes things like better sleep at night, higher energy levels during the day, and less stress and tension throughout their lives. Rebounding exposes the body to G-forces thus improving the strength of your muscles and skeletal frame. Rebounding weight loss exercises also carry a similar weight loss effect to jogging, but they avoid the hard impact on your joints, making it a better form of exercise.

Rebounding exercises are best carried out with shoes on for supporting your feet and ankles – whilst it may seem more fun to do it barefoot, it is safer to wear non-slip shoes. You should also make sure you buy a rebounding trampoline from a reputable brand to ensure quality – the last thing you want is a broken trampoline and an injury when trying to lose weight.

Rebounding Exercises for Weight Loss:

Rebounding Exercises for Beginners

Diet and Exercise Weight Loss

Fresh studies published today, in the Journal of the American Medical Association, confirm that lifestyle changes which include a healthy diet and a proper exercise routine offer significant weight loss results compared to the more and more popular but unnatural surgical weight loss interventions, as gastric bypass procedures.

The results of two different weight loss studies have been released to publicity. One, two-year long research, was conducted by Cheryl Rock (from the Moores Cancer Center in California) and was based on Jenny Craig’s weight loss products, combined with a five days a week fitness routine. The second study was led by Bret Goodpaster (from the University of Pittsburgh School of Medicine) was also based on combining dieting with exercising.

Cheryl Rock’s weight loss study chose 442 overweight or obese women. They where either counseled in person or by phone. The women received prepackaged food and an 30 minutes a day exercise routine. The average weight loss results obtained after two years where of 15 lbs (6.5 kgs), with women which received counseling in person losing on average 1 pounds more as those that received phone counseling. The authors also confirmed a very important aspect

“weight loss was largely maintained at two-year follow-up.”

Bret Goodpaster’s weight loss study was conducted on 130 obese men and women. They where split in two groups. The first group dieted and exercised from the start of the one-year long study, while the others introduced exercising at the halfway mark. Exercising consisted in weight loss walking for around an hour, five days a week, aiming for at least 10,000 steps a day. The first 6 months results showed a clear weight loss advantage for the diet and exercise group 24 lbs (11kg) compared to 18 lbs (8 kg). However the final results compared after 12 months showed 27 lbs (12 kg) vs 22 lbs (10 kgs).

The researches stated that participants have also managed to reduce weight loss circumference, blood pressure, insulin resistance, abdominal fat and liver fat and concluded:

“Intensive lifestyle interventions using a behavior-based approach can result in clinically significant and meaningful weight loss and improvements in cardiometabolic risk factors in severely obese persons.”

As a conclusion, both studies confirm that diet and exercise aid in weight loss! I can observe that people once counseled on how to change their lifestyle and lose weight, manage to obtain positive results and more important maintain their results. It seems that the bad habit of poor dieting can be replaced with healthy eating and dieting habits; all you need is patience and dedication. Also, I feel that I need to highlight that exercising should be introduced at the start of every weight loss diet. It will significantly boost the weight loss results!

News from: AFP.

The vast majority of the fat that is stored in your body stays around the lower half of your abdomen; namely your stomach and also your butt. Having large buttocks has the additional problem of making us feel disproportioned; a little bit bottom heavy which is the last thing you want when you are trying to feel beautiful. Therefore, it is good to know a few weight loss techniques that specifically target the weight on your butt.

By far, the best butt exercise to use is the hip extension technique. This is where you kneel down with your legs at a 90° angle and slowly and deliberately lift each leg independently as high as it will go. If you want to add a little extra tension to your gluteus maximus muscle, you can place a weight behind your knee as you lift your leg. The reason why this is so effective is that it is a stretch that specifically targets your gluteus maximus; your butt muscle.
Because of this, all the tension is taken by that muscle so it is your butt that takes all the benefit. 3 sets of 30-40 reps every day should set you on the way to butt weight loss.

An example of a 90 degree hip extension is provided in the image nearby. You can hold a small dumbbell with your 90 degree flexed raising knee. This will guarantee that you execute the movement correctly and manage to tone your butt!

Alternatively, you can try to achieve butt weight loss through step ups. This can be done anywhere in the house and only requires you to have a box or a step. Essentially, the exercise is exactly what it says on the tin; you step onto the box, then step back off the box. This works because your butt is a key element in allowing you to raise yourself up to a higher level. It also helps to tone your legs whilst you are achieving this butt weight loss, meaning that the issue over feeling disproportioned is much reduced. Again, 3 sets of around 50 reps every night should be done.
Once you gain experience you can add the dumbbell with this exercise too. Check the nearby woman and see how to perform sit ups properly. Now you can begin your butt slimming routine!

Finally, with this idea of changing height in mind, a great way to get out and about whilst losing weight on your butt is to go hiking. Where better to tone your gluteons than out in the fresh air where you can take in the beauty of nature. It has the same benefits as the step ups but with the added benefit of being outdoors. It is best to spend a day or two every week hiking in order to maximise your butt weight loss potential!