According to the Harvard School of Public Health, the best weight loss and exercise routine is one you integrate into your lifestyle for the long term. Select activities you enjoy, and make sure your toning program remains challenging yet fun.
Identification
No matter which workout program you choose, you need to burn more calories than you consume to lose weight. According to the National Institutes of Health, a pound of fat equals about 3,500 calories. If you cut your daily calorie intake by 500 calories, then do toning exercises that burn an additional 500 calories per day, you can lose 2 lbs. per week.
Features
The NIH notes the characteristics of a successful weight loss workout program. Every week, you need a few 30-minute sessions of cardiovascular activity that raises your heart rate. Gradually change your food plan to favor nutrient-dense food sources such as fresh fruits and vegetables. Focus on slow weight loss until you reach your target weight.
Recommendations
The American Heart Association's minimum recommendations for getting active include 150 minutes of cardiovascular activities such as speed walking or cycling every week, plus two or three 20-minute sessions that combine strengthening and conditioning. Tone your body and gain fitness with intense exercises such as lunges, pull-ups, squats and push-ups. Core muscle work, like Pilates, and stretching exercises, like yoga, raise your heart rate while toning your muscles. You can make any cardiovascular routine a toning workout by pumping light hand weights while exercising.
Misconceptions
You do not need a gym or a personal trainer to get an effective weight-loss workout. You can make lifestyle changes that support your fitness goals. Rather than meeting at a restaurant, ask friends to meet you for a neighborhood walk, a nature hike or a swim. Spend part of your lunch break speed walking. In the car or on public transportation, do Kegel exercises, small muscle contractions that help you build strength. Join a club centered around activities like ballroom dancing, gardening or backpacking.
Prevention/Solution
Beginning exercisers or people with health problems may have concerns about implementing an intense workout and toning program. Consult with your doctor regarding any medical issues. A nutritionist or personal trainer can help you individualize your diet and fitness plan to suit your specific needs.
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