Weight Loss & Fitness Plan

In order for you to achieve your desired weight loss, you have to use an intelligent, well-thought-out fitness plan. Without a good fitness plan, your path to weight loss will be haphazard and unmotivating. With a goal, a plan and strong motivation, you will not only achieve your weight loss goal, but you may even exceed it. One of the central principles of a successful weight loss plan is that you have to burn more calories than you consume.

Make It Fun

The Weight Watchers article, "Fitness: The Fun Factor," makes an insightful observation in that, while fitness is a key factor in weight loss, it may not be any fun, especially if you have been sedentary for a long time. You should start with some form of athletic activity you enjoyed as a kid. This will get the ball rolling, you moving, calories being burned, and weight starting to come off. A study from Tufts University even suggests that the more fun an exercise is, the more stress it relieves.

Start With Cardio

Most fitness experts agree that some form of cardiovascular exercise is a great way to start a weight loss plan. Jeremy Likness in "Lose Fat, Not Faith" implores his readers to find a form of cardio that they enjoy, and to do it at a time of day when they feel best and have the most energy. Choose a form of cardio exercise that will be the most productive in burning calories for you, like rollerblading, fitness walking or tennis.

Running

Of all the forms of cardio exercise, running is considered the most productive in burning calories. If you are not quite ready to run, try the Couch to 5K plan. This 10 week plan starts with 30 minutes of walking only for three to five days a week. In week two, you start slowly adding short 30-second intervals of running with the walking. As the weeks go by, you do more and more running and less walking, and by the tenth week you are running for the full 30 minutes.

Strength Training

Mike Adams, author of the article, "Why Weight Loss Requires Strength Training," says that strength training with weights will allow you to maintain and strengthen the muscles you already had that were buried beneath excess fat. So you can strength train while you lose weight and maintain more lean muscle than fat. Once or twice a week begin doing weight-bearing exercises of 6 to 8 repetitions. As the weeks progress and you see weight loss and strength gains, you can increase up to12 reps with more weight for greater fitness gain.

Nutrition

Any intelligent weight loss fitness plan involves eating the right foods, and the right amount. Monique Ryan's "Sports Nutrition for Endurance Athletes" recommends setting a realistic calorie deficit. Women should not lose more than one pound per week, and men two pounds, especially during phases of heavy exercise. Keep a food journal to monitor the types and amounts of food you consume. Eating balanced meals and healthful snacks at the times you need energy the most can actually help keep you from overeating after your workout.