Non Member FAQ
(1) Whats the best exercise to do?
(2) How long to exercise for if I’m obese or overweight ?
I made a video reply and she let me share it. Dear Vangel, My weight loss expert, I’m 90 pounds overweight, (1) what’s the best type of exercise to do and (2) How long do I have to exercise for each day to lose weight ? Cheers Alicia,
Hello I’m Vangel weight loss expert, Founder of Substitute health club.com Easy solutions just for obese and over weight. Alicia, Great question,
If you are over weight or obese then the world health guidelines suggest you exercise for 60 to 90 minutes every day, and to exercise enough to make a deficit from the energy you consume, which means the food you eat & drink, energy and the energy out which is the exercise you do.
Example, Its like this 2000 calories in, less 3000 = -1000 **The – 1000 is the weight loss, So 2000 is energy in and 3000 is energy out 2000 is food & drink and 3000 is what you normally burn to live and any extra exercise you do It’s an easy mathematical equation. Which I don’t like because It can never be accurate.
It’s correct in theory but you can never be exactly sure what the energy in and Energy out really is, and in this type of mathematical Equation if either of these are not accurate you can never have a correct answer. So you can never be guaranteed what the scales will say the next day.
Substitute more of your time during your day for more weight loss exercise time, every day till you start losing weight, at the rate you want. .
Start off at 20 minutes every day then If you want to lose 100 grams a day then weigh your self every day and do more exercise every day till you achieve 100 grams weight loss.
If you are not achieving 100 grams a day weight loss then increase your exercise time by 15 minutes every 3 days till you find when you start losing weight at a safe rate.
How much is a safe amount of weight loss for obese and over weight person. I believe its between 3 to 5 ounces pounds per day which is 100 – 150 grams a day, average over 3 days.
So start with 20 minutes each day to start, then if after the 4th day you’re not losing weight at the rate you want than, the 5th day bump it up to 1 hour each day then if still not reached the rate you want the next day do 1 and ½ hours next day 1.45 hours, next day 2 hours then 2 1/4 hours, 2. 1/2 hours or 3 hours and so on till you get to the rate that works for you.
Go it ? great,
How ever once you have achieved the rate you want to lose every day, you also have to do this every day consecutively for weeks till you lose all your excess weight, so you don’t stop one week and start the next. Once you reach your goal of losing your 90 pounds continue similar eating and exercising at that rate of time for another 5- 10 weeks.
After that 5 – 10 week period, decrease your exercising time slowly 15 minutes each day to help stabilise your weight, there after. Stop at a daily exercise rate when you see the weight start creeping up, so if you weight starts going up at your 45 minutes a Day rate, then keep doing it for 45 minutes a day for 5 days and see if your weight stabilizes, or you might have to do more and go to 60 minutes a day and then you will have to stick to about 60 minutes a day for the rest of your life to maintain your new goal weight.
Don’t Stop exercising, or dieting on your goal weight day or some of your weight will come Back on as your digestive System recovers. The longer you stop exercising for the more the weight will come back on. What is a safe type of exercise, as long its low to medium intensity full body exercise Like, what I teach, or similar to dancing, or my invisible exercises are great that you can find on my website.
Dancing is much better than walking, even on any treadmill and you do it inside your house no matter what the weather is, so no limitations with the whether or outside temperature, or needing to have a machine to walk. Go to my web site to learn more about my unique weight loss systems and free help.
Need more variety to enjoy weight loss exercises ? Why don’t you try one of my daily live weight loss party classes Split into 7 groups of over weight.
I only have programs for obese and overweight so please join my EASY AS weight loss program, and let me choose one of my programs customised diet and weight loss exercise routines selected automatically just for right you, based on your weight, age and gender.
If you prefer I can give you a sample video EASY AS program for free just click the link below for your free sample.