It is possible to be active at any size and overweight, obese and even extremely obese people should do their best in order to be healthy and fit. Before you start your exercise program you need to do away with the fact that there is no chance for you to lose that excess fat and achieve a normal weight. It is crucial to concentrate on what needs to be done and how it should be done and don't try to achieve rapid results. If you put in even a slight effort towards performing a regular workout routine or stick to a healthy diet it will give you a 100% benefit for your physical, mental, emotional and social well-being.  Exercise for Healthy women :
If your BMI ranges between 19.9 and 24.9 it means that your weight is normal. However it is very important to control your weight by performing regular exercises which consist of cardiovascular workout and strength training and stick to a healthy and balanced diet. You should do your cardiovascular exercises for not less than 30-45 minutes 3-5 times a week and complement them with strength training program in order to strengthen your muscles and avoid muscle loss which usually occurs with age.
It is also necessary to determine your BMR, i.e calculate the total number of calories required for normal bodily functions. Each individual has his or her own BMR which depends on genetic factors. If a person claims that he or she can eat everything and never gain excess pounds it means that he or she has inherited a naturally high BMR. It is possible to increase your BMR by involving yourself in weight training which is helpful in maintaining (increasing) lean body mass. In order to preserve your weight in norm it is important to remain at your daily caloric maintenance level. If you want to lose excess weight a calorie deficit should be created by reducing the amount of consumed calories a bit below your maintenance level. Another way is to keep your calories the same but increase your activity level. However if you want to gain weight your calorie maintenance level should be increased. So, the main difference between weight loss and weight gain programs lies in the total number of calories needed. Exercises for Overweight Women :
If you have BMI range of 25-29.9, you are bound to be overweight. Overweight is first signal to change your lifestyle and nutrition before things can go out of control. It should be mentioned that genetics influences on your health and appearance however it doesn't determine what your eat and how often you exercise. Even if you have a genetic predisposition to being overweight or weak your lifestyle is the major detremining factor of your physical complexion.
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