Developing a complete and effective weight-loss plan has many more benefits than just weight management. As MayoClinic.com points out, regular exercise can make you feel better and sleep better. It also can give you more energy and reduce your risk of many chronic diseases. For the best and most consistent results, follow the Cleveland Clinic's recommendation and form a plan that involves strength training, stretching and aerobics.
Aerobics
Aerobic exercise is the cornerstone of most workout plans because it often burns more calories than other physical activities. In general, heavier people will burn more calories through aerobics, and more intense exercises will burn more calories than moderate activities. For example, MayoClinic.com notes that in an hour, a 160-lb. person can burn more than 700 calories by doing tae kwon do or jumping rope and more than 900 calories through in-line skating or running.
Strength Training
Most strength-training exercises do not burn as many calories as aerobic activities, but they are more effective at maintaining and building muscle tissue. Strength training is important for weight loss because muscle burns more calories than body fat does at a normal, resting heart rate. Consider trying strength activities such as weightlifting, push-ups, sit-ups, training with resistance bands or core exercises such as the plank.
Time Frame
Extreme weight loss doesn't have to happen quickly. In fact, people who lose weight slowly may have more success at maintaining good health in the long term. The Centers for Disease Control and Prevention notes that people who lose weight at a gradual pace of 1 or 2 lbs. a week are often able to keep it off easier over time than those who lose weight more quickly. Ease into a fitness plan with a series of gradual lifestyle adjustments rather than jumping in with radical changes. Losing weight very quickly may produce a "saggy" look of dragging or loose skin and sunken eyes. Additionally, low-calorie and fad diets that can take off weight quickly often don't provide sufficient nutrients to keep dieters healthy and satisfied.
Guidelines
The American College of Sports Medicine suggests doing at least 150 minutes of moderate aerobic activity or 60 minutes of vigorous aerobic activity weekly. Additionally, the organization recommends two strength-training sessions each week, with eight to 10 exercises in each session and eight to 12 repetitions of each exercise. In general, exceeding the minimum guidelines is healthy and may help with weight loss instead of weight maintenance, but it's important to listen to the body in terms of workout duration. When easing into a new exercise program, begin at a moderate pace, and stop when you need rest. Working out for too long can cause muscle cramps, discomfort or dehydration. Build gradually to sustained periods of exercise that feel comfortable, and talk with a physician if you are concerned about overexertion.
Considerations
Working out consistently is an important part of an overall fitness plan, but it's not the only component. Eating a healthy, reduced-calorie diet can also help with weight loss, as can leading a lifestyle that involves a lot of physical activity. Try to follow suggestions such as cooking more, eating less fast food, drinking water every day, walking or biking instead of driving and taking stairs instead of elevators.
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