Embarking on a mission to lose weight is a noble one that will provide innumerable benefits. While some programs boast that you can lose 10 pounds in a week by drinking shakes or taking pills, a routine that involves cardiovascular exercise and weight lifting will help you lose body fat and keep it off. Because there are 3500 calories in a pound of fat, according to Dr. Vincent Iannelli, burning 700 calories per workout will equal one pound of fat a week, setting you up to lose 11 pounds of fat in 11 weeks.
Step 1
Set realistic expectations. Losing weight at a rate of one to two pounds a week is healthy, according to dietitian Joanne Larsen. This ensures that the weight lost is body fat. Losing weight in the form of muscle lowers your metabolism and makes you more prone to gaining it back once you get off a strict regimen.
Step 2
Run. The American College of Sports Medicine suggests cardiovascular exercise such as running five hours a week to lose weight. This type of rhythmic, continuous cardio burns large quantities of calories and increases your body's ability to work harder. To exercise your cardiovascular system, warm-up at a brisk walk or jogging pace for five minutes, run for 60 minutes and cool-down at a brisk walking pace for five minutes.
Step 3
Perform muscle strengthening exercises. The National Academy of Sports Medicine recommends weight lifting or body weight exercises three times a week to strengthen muscles and improve muscle tone. Performing three sets of 15 to 25 repetitions for each major muscle group provides the best results for beginning exercisers. An example of this type of exercise session starts with push-ups and seated rows, then moves to squats, shoulder presses and bridges.
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