As I have mentioned in my previous post on Weight Loss, I am elaborating more on what do I do that enabled me to lose about 3 - 4 Kg and a couple of inches over a period of 3 months. I know that this may not be enough for certain people reading this blog but my primary focus was not on weight loss.

Imagine what effects and results you will have if you will just put your focus to lose weight?

The title of this post is exercise to lose weight and I must admit that this is one of the most important factors to focus on. Regardless if you intend to lose weight or not, you will still have to exercise to strengthen your health and I do not have to stress further the importance of exercise.

What I do regularly is that I engage in power walking once every 1 to 2 days and I walk at a speed of 7.2 km/h because studies has shown that walking at 7.2 km/h can almost double your calories burning as compared to walking at just 0.2 km/h lower at 7 km/h.

Walk for about 30 - 40 minutes will burn about 400 - 500 of calories and at the same time, it strengthens your calf and thigh muscles so that you do not have to use too much of your knee to support you and your walking and indirectly, resulting in lesser knee pain.

So, if you have not started to exercise that will help to lose weight, start now but if you really do not have the time to exercise, then may I suggest to allocate 1 minute in the morning and 1 minute in the evening to do some stretching.

How do you do the stretching?

Find a cross bar that is slightly higher than you and hold on to the cross bar starting from 5 - 10 seconds and build up to about 1 minute. Leave your legs up if you are not above the ground. This stretching exercise is using the gravity force to pull your spine straight and at the same time, build your hand muscles. It is a simple exercise by hanging on to the cross bar for one minute, it is equivalent to having a massage for about 15 minutes.

Start doing something now and be disciplined in doing it because it will always be too late regretting not doing what you have committed to do. Like what Jim Rohn says, the pain of discipline weighs ounces but the pain of regret weighs tons.