Weight loss occurs when you expend more calories than you eat. A well-balanced diet combined with a program of physical activity maximizes your weight-loss potential and improves your overall health. Since muscle burns more calories than fat, if you focus on reducing your body fat and increasing your muscle mass and tone, you will lose weight faster. To prevent injury and fatigue, start out slowly and gradually increase the time and intensity of your workout, and warm up and stretch before and after an exercise session. Always talk with your health-care provider before beginning any exercise program.
Strength and Resistance Training
Strengthen your muscles and increase their mass by exercising them to the point of fatigue. Dr. Edward Laskowski of the Mayo Clinic recommends using enough weight or resistance that you can barely complete the 12th repetition of an exercise. When you can easily complete 15 repetitions, increase your weight or resistance. You don't need expensive equipment to start a strength training program. Squats, push-ups and lunges use your own body weight. For exercises that require hand weights, fill plastic bottles or milk jugs with water or sand. Rest a day between strength training routines to give your muscles time to recover, or work different muscle groups every other day.
Core Strengthening
Many people overlook their core muscles--those in the hips, lower back, abdomen and pelvis--when planning an exercise regime. Strengthening your core muscles increases your overall fitness level and enhances your balance and stability. Core strengthening exercises also tone your muscles and improve your ability to perform other exercises and activities, which can augment your weight loss. Abdominal crunches, leg lifts and various yoga poses contribute to a strong core and greater overall flexibility.
Circuit Training
Aerobic exercise burns calories faster than strength training and plays an important role in a well-rounded fitness routine. Circuit training incorporates both aerobics and strength training for a complete full-body workout in one session. Some gyms provide areas specifically for circuit training, or you can create your own circuit at home. Alternate eight to 10 strengthening exercises with an aerobic activity, performing each for one to two minutes and resting 20 to 30 seconds between activities. Include core strengthening exercises, too. For example, spend two minutes on biceps curls with water bottles, march in place for two minutes and then do two minutes of abdominal crunches. Repeat the circuit as necessary to meet your desired workout time.
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