The decision to lose weight can be a primal moment. It is a decision to get healthier. It is a decision to feel better. It is a decision to look better. For some, it may be a decision that opens up a whole new avenue in life. There are many ways to lose weight and not all of them are necessarily good for you. However, if you decide to engage in cardiovascular and strength training exercises along with making dietary changes, you are going about it in the right way.
Step 1
Run in order to help burn calories and lose weight. One of the best running programs is interval training. Go to the local high school or college track and begin sprinting. Measure off distances of 100, 90, 80 and 70 yards. Start with the 100 and run it as fast as you can. Follow that by the other distances and run them in descending order. Take a two-minute break and then repeat the set. Do one more double set before you leave the track. Do this three days per week if your goal is to lose 15 pounds.
Step 2
Engage in a weight training program to get stronger and burn calories. Weight lifting will help you feel better and more capable in everything your do and getting stronger will help your everyday life. Lifting free weights is probably the best exercise when it comes to strength training, but you will need a training partner to spot you. If you don't have someone who can help you, do circuit training with a program like Nautilus or Bowflex. Circuit training will allow you to work out your back, shoulders, arms, chest, abs, glutes, hamstrings and calf muscles. If you have no access to circuit training machines, you can do pushups, pull-ups and crunches to build strength. Do this three days per week.
Step 3
Burn calories by engaging in distance running, power walking, swimming or biking. None of these exercises have to be done at full speed but you do have to exercise for at least 25 minutes to get your heart rate to the target level. Do this on the days you are not doing your sprint training.
Step 4
Alter your diet so you are eating in a healthy manner. Limit your intake of red meat. Instead, eat white-meat chicken or fish for your major sources of protein. Eat two to three portions of fresh vegetables every day and have at least two portions of fresh fruit. Eat complex carbohydrates, like brown rice, spaghetti and whole-grain cereals. Stop eating desert and don't drink sodas that are high in sugar. Drink at least 64 oz. of water every day.
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