Losing weight can result in a trimmer and smaller figure, but it won't automatically eliminate problem areas or help tone the body. For that, it's important to focus on muscle gain and strength exercises. As people age, building and maintaining muscle mass is especially important because muscle burns more calories at rest than body fat does, making it easier for the body to resist extra weight gain.
Considerations
The Cleveland Clinic notes that the most effective weight loss plan is comprehensive and should include strength training, aerobic and stretching elements. Each activity is necessary to build muscle, burn calories and prevent injury. People who would like to take further steps toward a healthy lifestyle and accelerate weight loss should also follow a varied, low-calorie diet that focuses on fresh foods, fruits and vegetables, whole grains and lean proteins.
Aerobics
Aerobic exercise burns calories more effectively than strength training, so it's helpful for eliminating extra fat and making toned muscles visible. The American College of Sports Medicine, or ACSM, suggests a minimum of 150 minutes per week of moderate aerobic activity or 60 minutes per week of vigorous aerobic activity, but putting in more time may be necessary to stimulate weight loss rather than just weight maintenance. Try biking, swimming, hiking, brisk walking, jogging or playing organized sports.
Strength Training
Strength training might consist of weightlifting, resistance training or exercises that use equipment such as fitness balls, resistance bands or medicine balls. At a minimum, the ACSM recommends putting in two strength training sessions per week, consisting of 8 to 10 exercises per session and 8 to 12 repetitions per exercise. To build core muscles and tone the midsection, CNN suggests trying the plank, quadruped, bridge or crunch variations.
Variety
Doing the same workouts every day or every week encourages stagnation and may result in boredom or losing motivation. For the best results, switch workouts often. The American Council on Exercise recommends finding activities that work all major muscle groups, including the back, chest, arms, legs and midsection. Stay motivated by choosing exercises that seem fun and are easy to work into a schedule.
Tips
To make workouts more effective, set individual goals that are concrete and achievable. Goals that are not connected with weight may be the most suitable; for example, a goal of "run one mile without stopping to walk" can be more motivating than "lose 10 pounds in a month." Track goals and results in a journal, always strive for consistency and reward yourself in a healthy way for accomplishments.
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