Most people think of exercise as primarily involving aerobic or cardiovascular activities, such as jogging or biking. While those exercises are effective at burning calories and instigating weight loss, it's also necessary to incorporate core exercises, resistance movements or related strength training activities into a workout to tone muscles. Building muscle is often underrated, but since muscle burns more calories at rest than body fat does, it's also a valuable weight loss strategy.
Weight Loss Tips
Losing weight and maintaining a toned body is an extended process that consists of a series of lifestyle changes rather than just a few temporary adjustments. For the best results, go beyond exercise and develop a fitness plan that also involves healthy eating and a generally active lifestyle. Choose fresh, low calorie foods that are rich in nutrients, eliminate unhealthy habits such as smoking, try to move more on a daily basis and attempt to make changes that are lasting and promising.
Aerobics
Aerobic or cardiovascular activity is any exercise that elevates the heart rate for a sustained period of time. According to the American Council on Exercise, aerobic exercises may be weight-bearing activities such as jogging, jump rope or dancing, in which the body moves off the ground for some period of time. There are also non-weight-bearing exercises, such as bicycling and swimming. All have similar beneficial effects, although more intense exercises will burn more calories and encourage quicker weight loss.
Strength Training
Strength training develops, trains and builds muscles. It may involve resistance equipment or exercises that utilize a person's own body weight to build strength. Core exercises, which work the midsection of the body and target a variety of core muscles, are particularly useful. The Mayo Clinic notes that core movements improve posture, balance and stability and may make other exercises more effective. CNN recommends choosing activities such as the quadruped, plank and bridge because they work as many core muscles as possible.
Guidelines
The Cleveland Clinic recommends building a weight loss plan that combines regular sessions of strength training, aerobics and stretching. For strength, try to choose exercises that work all major muscle groups, including the legs, chest, back, arms and midsection, as the American Council on Exercise suggests. Finally, aim to meet or exceed the American College of Sports Medicine's minimum recommendations of two strength training routines weekly plus 150 minutes of moderate aerobic exercise or 60 minutes of vigorous aerobic exercise.
Results
Since muscle gain in the body may not result in rapid or significant weight loss, it can be best to set goals and strive for results that are independent of weight. Aiming to climb a full flight of stairs without breathing hard or build up to doing 20 push-ups at a time instead of just a few are solid, achievable goals toward which it's possible to track progress. To improve and accelerate results, strive to maintain a consistent pace and stay dedicated to a plan.
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