Regular physical activity can assist you in maintaining or losing weight. If your goal is to lose weight, the design of your exercise program is to burn more calories than you consume. In addition to following a healthy diet, you will need to exercise at least five days per week for no less than 45 minutes each day. Starting an exercise program for weight loss is not difficult. Make sure to include a few key components to ensure that your program is effective and that you reach your weight loss goals.
Step 1
Complete a physical activity readiness questionnaire, or PAR-Q, to determine your readiness to begin an exercise program. If you’ve recently suffered a heart attack or other serious illness, consult with your physician for exercise suggestions.
Step 2
Identify your goals and determine baseline measurements such as weight, body measurements, and body fat percentage. Write goals that are specific, measurable, and time-oriented. Post your goals where you can see them in order to stay motivated.
Step 3
Create a workout program to address your weight loss goals. Include cardiovascular fitness and strength training exercises to burn calories and decrease overall body fat. Include stretching exercises as well to maintain flexibility. Include components such as time, frequency and intensity in your exercise program.
Step 4
To lose weight, exercise for at least 45 minutes, five days per week. Challenge yourself with each workout. Increase your weight lifted every two weeks for continual challenges.
Step 5
Plan your workouts in order to have a clear plan of what you need to accomplish each exercise session. Strength train every major muscle group in the body at least once per week. Perform exercises in rapid succession to keep your heart rate elevated and to burn maximum calories.
Step 6
Monitor your progress at week four by weighing yourself and re-taking baseline measurements. Compare your four-week measurements to the measurements obtained at the beginning of your exercise program. If you haven’t lost any weight, seek assistance from a qualified fitness professional.
Tips and Warnings
- Find a workout partner to remain accountable and provide encouragement. Hire a personal trainer to keep your workouts fresh and challenging. Start slow and make gradual changes in your workout program. Record your workouts in a journal to keep track of progress.
- Consult with your physician before beginning any workout program.
Things You'll Need
- Workout log
- Gym membership, optional
References
- "Fitness and Health 2nd edition"; Brian Sharkey Ph.D.; 2002
- Health.gov: Physical Activity Guidelines for Americans
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