Consistent exercise can significantly contribute to weight loss success. To lose weight, you must burn more calories than you consume. When you exercise, you burn significantly more calories than you do at rest and boost your metabolism. Those who are consistently active typically have a higher metabolic rate and burn more calories at all times during the day. To lose weight effectively, your workout routine should consist of both cardiovascular workouts and weight training.
Step 1
Plan your workout schedule. Get four to five cardiovascular workouts in each week. They can be scheduled on back-to-back days. Get three days of weight training in as well. You will need 48 hours between your weight training workouts, so schedule them on Mondays, Wednesdays and Fridays or Tuesdays, Thursdays and Saturdays. Write out what days you'll complete the workouts and stick to the plan.
Step 2
Choose cardiovascular workouts that burn the most calories to maximize effectiveness. Jumping rope, rollerblading and running are some top choices. If you prefer other activities, use an online exercise calorie counter, such as one provided by the American Council on Exercise, to determine which of your favorite exercise activities burns the most calories per unit of time.
Step 3
Progressively increase your cardiovascular workout duration. Depending on your fitness level, start with an amount of time with which you're comfortable. This could be 10 minutes. As you build endurance, increase the time by five minutes per week until you're completing 30 to 60 minutes during each session.
Step 4
Keep your cardiovascular workouts at the appropriate intensity. To effectively burn fat, exercise at your target heart rate, which is 70 percent of your maximum heart rate. To approximate this number, subtract your age from 220, then multiply that number by 0.70. Wear a heart rate monitor while you're exercising and adjust the intensity of your workouts to keep your heart rate close to your target heart rate.
Step 5
Participate in a weight training program meant to develop lean muscle mass. The presence of muscle mass on your body requires more calories to be broken down to maintain the muscle tissue. During your three weekly sessions, complete two to three sets of 8 to 12 repetitions of each exercise. A basic full-body workout consists of squats, leg extensions, leg curls, calf raises, chest presses, rows, lateral raises, bicep curls, tricep extensions and abdominal crunches. In between sets and exercises, allow your muscles to rest for 1 to 3 minutes.
Tips and Warnings
- To burn calories further with exercise, incorporate short bursts of activity throughout your day. Break up long hours of sitting by getting up and taking quick 10-minute walks. You'll not only burn more calories during your walk, but you'll also keep your metabolism raised for the rest of the day.
- Working out on most days can take its toll. If you feel like you're too fatigued to work out on any particular day, consider either taking the day off or taking it easy with a walk.
Things You'll Need
- Watch with timer
- Heart rate monitor
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