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If you're like most people, you have an interest in setting up an exercise plan that will help you stay in shape and lose weight. However, you might be surprised to find out that not just any old variety of exercise will work - in fact, research studies regularly show that there are two basic varieties of exercise that are both highly efficient and successful.

Due to the fact that so many people struggle to deal with exercise motivation, performing the most efficient varieties of exercise is critical, since the less time you spend exercising - and the less time you throw away on exercise that is not efficient - the more likely it is that you will continue to exercise and therefore achieve your personal weight and strength target.

Our first variety of exercise which has been consistently demonstrated to assist people to lose some weight and get healthful is progressive resistance. In sum, progressive resistance is a particular variety of strength training. It works by over time ramping up the amount of weight that you lift, the number of sets, and number of reps performed. As a result, muscles are never put under strain or subjected to damage - instead, they undergo slow and steady strengthening without any setbacks.

Our second variety of exercise that was studied thoroughly is cardio training. This name is given to any variety of exercise that results in a heart rate of 60 - 85 percent of its highest rate. Examples of cardio training may be jogging, jumping rope, aerobics, or running on a treadmill, as well as other types, but you may choose any type you like.

Even though progressive resistance and cardio training alone have been determined to be very efficient types of exercise, we now know that combining them is the best bet for being successful. If you combine both progressive resistance and cardio training, you will increase the strength of your muscle groups and increase whole-body endurance. According to a recent study, exercisers who used both cardio and progressive resistance over the course of two months lost 45 percent more than exercisers who did cardio training or progressive resistance alone.

As important as the variety of exercise you decide on is, the way in which you exercise is also critical. It likely will not surprise you that being consistent is the ideal. Exercising irregularly may enact strain on your muscles and will probably not help you to build strength and endurance. Nor will it improve your overall health. According to most researchers, the ideal routine is to exercise for 40 minutes to an hour 3 - 5 times per week.

Unfortunately, it turns out that for a significantly sized subset of the American population, getting enough exercise is not as easy as attending the gym three to five times every week or being attentive to what scientists claim. For this group of people, exercise motivation is the big problem - this group of people simply doesn't have the drive to go to the gym. It is a sad fact that they may fear all exercise, which can get to the point of problematic anxiety.

Nobody knows what segment of the populace suffers from problems with exercise motivation, but researchers say that up to 20 to 40 percent of people say that they "hate" or "dread" exercise. An even larger group of people may have less severe exercise motivation problems, finding that although it is easy enough to commit to an exercise routine for a week or two, motivation eventually degrades, which leaves them where they were initially - out of shape and weighing too much.

If you happen to be the kind of person who struggles with exercise motivation, you will be glad to know that there are some simple strategies to deal with the struggle. According to a recent research study, volunteers who needed to start an exercise program were provided with a short educational program that helped them decide on the best varieties of exercise, were provided with a therapist who specialized in exercise motivation, and received a short course in hypnosis. After six months, they were re-evaluated. It turned out that over 85 percent of the participants had persisted with an exercise program during the entire six months. Even better, they lost an average of 15 more pounds than the control group.

If you are interested in the findings of this study, it might be good to look into finding a motivational therapist, habit control therapist, or therapist who focuses on hypnotherapy. These kinds of therapists are given special training in aiding people to transcend anxieties, build exercise motivation, and reinforce the creation of good habits. Another option for exercise motivation is self-hypnosis - which is a simple and inexpensive practice that often helps people take control of their own inborn abilities to be motivated.

Hypnosis therapy and self-hypnosis are completely safe ways of increasing motivation that have been proven to provide success in the case of the motivation to exercise. Hypnotherapy functions by making use of hypnotic relaxation to evoke the abilities of our minds to influence the modification of behavior and the formation of habits. Hypnotherapy is a good choice for the exercise adverse due to the fact that it is able to help provide the motivation to get healthful and lose the weight easily and effectively.