Losing weight is always a journey that takes time. Whether you are losing 5 lbs. or 100 lbs., it takes discipline to see permanent weight loss. Incorporating working out into your lifestyle is key to losing weight because it will help to melt fat and burn major calories.
Weight Loss
Weight loss is always the same, whether you are losing a few pounds or a large amount of weight. You must burn more calories than you consume. A healthy weight loss is 1 to 2 lbs. per week. Depending on how much weight you have to lose, your weight loss may take months or years. It is also important to understand that when you are working out your body is also building muscle, which weighs more than fat.
Cardio
Cardio is essential to losing weight because it is the key to burning the highest number of calories. The website ShapeFit recommends doing slow and steady cardio to preserve the joints and burn fat. When you have large amounts of weight to lose, take care to protect your joints. Your body weight alone will act as extra resistance to any of your workouts. Cardio exercise, like power walking, swimming and using the elliptical will be easy on the joints and allow your body to burn calories. Aim for 30 minutes of cardio, five days a week.
Interval Training
Interval training is another way to use cardio to burn fat. Interval training requires short bursts of intensity followed by a recovery period. This type of training uses both the aerobic and the anaerobic energy systems to keep the body burning the highest number of calories. You can do interval training on any kind of cardio equipment and with most activities. Use intervals on the stair climber, elliptical, treadmill and outside biking. The duration and intensity is up to you. For example, jog for two minutes followed by a 30 second sprint. This interval will scorch calories when repeated for 30 minutes.
Weight Training
Weight training is also important to weight loss. According to MayoClinic.com, as you gain muscle, your body gains a bigger engine to burn calories, resulting in weight loss. While you can choose the weight training method you prefer, circuit training will help burn the most calories. The goal of circuit training is to move from one exercise to the next with little to no rest in between exercises. This will keep your body building strength while burning calories. Create a circuit that includes the major muscles of the body, like squats, push ups, lunges, shoulder press and plank. Move from one exercise to the next preforming 12 repetitions of each exercise. Combine upper and lower body moves in your own circuit.
Mix It Up
Mixing up your workout is key in keeping you motivated. Switching up the kinds of cardio you do and the kinds of circuit training you do will keep your body guessing. Your body will also gain more strength and balance when it is challenged in new ways. Changing your workout will also keep you from getting bored; when you enjoy your workout you are more likely to have lasting weight loss.
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