Weight Loss And Muscle Toning

Losing weight may seem like a fantasy for many. This is especially true for those who are accustomed to a sedentary lifestyle. How do you walk into a fitness center and take a class when you have no idea if you can keep up? Many people do not know what workouts they should be doing in order to reach an optimal level of fitness. Trying to figure this out can feel like quite a task, but do not fret. With a little hard work and dedication, you can and will reach your fitness goals. Just remember the phrase, "calories in, calories out"; this means creating a calorie deficit by burning more calories than you take in. If you set your mind to it, you can have lots of fun with this process. Remember to consult with your doctor before beginning an exercise program.

Know Your Food

Be conscious of the type of foods you eat. In order to lose weight, you will have to remove certain foods from your diet and add others into it. Foods that contain hydrogenated fats, refined grains and high fructose corn syrup are some examples of anti-nutrients. They will not assist in weight loss and can be a detriment to your health. Legumes, colorful fruits and vegetables, and whole grains are power nutrients that should be added to your nutrition plan. These foods contain vitamins and minerals that help provide energy and assist in weight loss.

Do Not Skip Meals

Eat every three hours and do not skip meals. This means having smaller portions of food more frequently throughout the day. When in practice, this will be three meals and two snacks. This is the best way to maintain blood sugar levels and prevent energy crashes. When you skip meals, you will have cravings and are more likely to eat unhealthy foods.

Exercise Regularly

Get into a regular exercise routine. According to the U.S. Department of Health and Services, you can benefit from as little as 150 minutes per week of moderate physical activity. That is only 2 hours and 30 minutes of exercise in one week! For greater gains, increase the intensity, frequency and/or duration of exercise. The best exercise program is one that incorporates both aerobic and resistance training

Sweat

Cardiovascular exercise is essential for weight loss. This is any form of aerobic exercise such as running, cardio kick-boxing or using an elliptical machine. Cardiovascular exercise burns tons of calories and helps accelerate weight loss. The more intense the exercise is, the more calories you will burn and the more fat you will lose.

Lift and Burn

Do not forget about resistance, or weight, training. If you want to tone those muscles and get ripped, you have to pick up those weights. The good news is that you do not have to do this every day. Training different body parts on non-consecutive days, three days per week, will suffice. The bad news is that you will experience some soreness in these areas for a few days post-exercise. Do not let this deter you from reaching your goal. Yes, you will feel a "burn" during resistance training, but that is just lactic acid building up in your muscles. Don't forget about working your abdominal or core muscles as they help provide stability and prevent injury.

Sample Program

Monday: biceps, triceps, shoulders, abs strength training, 40 minutes of cardio; Tuesday: 40 minutes of cardio only; Wednesday: legs and abs strength training only; Thursday: rest day; Friday: chest, back and abs strength training, 40 minutes of cardio; Sunday: total body circuit training and 40 minutes of cardio. Remember to drink water to stay hydrated. Sports drinks such as Gatorade, Propel and Powerade are also recommended.