If weight loss were easy, 68 percent of Americans wouldn't be overweight or obese. The fact is, weight loss requires nutritional and lifestyle changes that often seem difficult. Add to that the mental make-over that most people need, and you're looking at a tough situation. To effectively lose weight with exercise, you need to combine both cardiovascular and strength-training exercise. You need to recognize going into your weight loss challenge that it will not always be easy, that you will need to sweat a little, and occasionally you'll experience soreness. Looking at exercise realistically and with acceptance--rather than dread--should make the commitment come more easily.
Cardiovascular Exercise
Step 1
Schedule at least three, 30-minute cardiovascular exercise routines into your week. If you can shoot for four or five workouts, even better.
Step 2
Choose different machines or aerobic activities each time you exercise. This will keep your muscles guessing while also keeping you interested.
Step 3
Perform intervals. When you're on an exercise machine, alternate intensity levels every few minutes so that you keep working hard. Work for 30-seconds or a minute at an intensity level that has you breathing hard, then work at an intensity level for a minute or two that allows you to recover.
Strength Training
Step 1
Lift weights. Lifting weights strengths and tones your body while also raising your metabolic rate, or the number of calories you burn at rest.
Step 2
Mix up your workout. Perform the same series of exercises for a week or two, but then add new exercises or change the order. The more you challenge your muscles, the more gains you'll continue to see.
Step 3
Increase your weight. Every time you find the last repetition in a set easy to perform, it's time to increase the amount of weight you're lifting. Muscles adapt to whatever load you place on them, so as you get stronger, keep on pushing your limits.
Tips and Warnings
- Don't get discouraged. It may take several weeks before you see weight loss. Use a tape measure to measure your progress. Even when you aren't seeing changes on your scale, as you gain muscle, your body shape will begin to change. Measure your waist, hips, thighs and upper arms before beginning your workout, then occasionally remeasure to see how your body has changed. Watch your dietary intake. You can workout all day, but if you're consuming more calories than you're burning, you'll still gain weight. Think consciously about what you're putting in your body.
- Every exercise program involves risk. Consult your doctor before starting a new program.
Things You'll Need
- Workout clothes
- Workout shoes
- Weight equipment
- Cardio equipment
- MP3 player
- Water bottle
References
- Fitness: Oops-Proof Your Workout, Mistake #9: You Always Run at a Steady Pace
- Fitness: Oops Proof Your Workout, Mistake #7: You've Been Doing the Same Weight Circuit Since Forever
- Fitness: Oops-Proof Your Workout, Mistake #4: You Aim to Stay in the Fat-Burning Zone
- MayoClinic.com: Weight Loss: 6 Strategies for Success
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