Having a healthy amount of muscle mass indicates good strength, flexibility and an overall positive fitness level. Losing weight without building muscle and toning the body can result in an unattractive saggy look, so it's important to include strength training exercises in any fitness routine. Building muscle has separate weight loss advantages as well, since muscle burns more calories at rest than body fat does.
Components
Most exercise routines focus on cardiovascular activity, which raises the heart rate and burns calories. Strength and weight training do not burn as many calories, but they build muscle better than cardio exercise. A balance is important because muscle works to burn calories at rest more effectively than body fat does. The Cleveland Clinic recommends that a complete weight loss routine include components of cardiovascular exercise, stretching and strength training for the best results.
Guidelines
The American College of Sports Medicine sets out minimum exercise guidelines for all healthy adults that are designed to help maintain weight. To stimulate weight loss, try to extend the workouts, choose more intense exercises or be active more often. The ACSM suggests at least 150 minutes per week of moderate aerobics or 60 minutes per week of vigorous aerobics. Additionally, try to incorporate at least two strength training workouts per week. Each workout should have a minimum of eight exercises and at least eight to 12 repetitions per exercise.
Sample Routine
On a workout day, begin with a quick, two- to three-minute period of dynamic stretching. Move on to a 15- to 20-minute session of strength training that may include dumbbell movements, resistance band training or fitness ball exercises. End the session by practicing core moves, such as the plank, crunches, sit-ups and push-ups. Finally, finish with a 20- to 30-minute session of cardio activity such as jogging, biking, swimming or brisk walking.
Interval Training
Interval training is one type of workout that can include both strength training and cardio exercises. The Mayo Clinic notes that interval training burns more calories than traditional workouts because it involves short periods of intense exercise, which stimulate extra calorie burn. For a balanced interval workout, alternate periods of aerobics with weightlifting or other strength training moves.
Considerations
Be mindful of your workout pace, and begin gradually. Push yourself to meet greater challenges as you become fitter and stronger. The Centers for Disease Control and Prevention cautions against losing weight too quickly, pointing out that people who lose 1 to 2 lbs. per week are more likely to keep the weight off on a long-term basis than those who lose weight more rapidly. Finally, round out a weight loss plan with a healthy diet that calls for nutritious foods at every meal. The National Institute of Diabetes and Digestive and Kidney Disorders recommends focusing on lean proteins, whole grains, low-fat and nonfat dairy products, fruits and vegetables.
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