Maintaining a healthy weight benefits women by decreasing their risk for chronic health conditions and increasing their energy, vitality and overall quality of life. Weight loss is achieved through regular exercise and eating a healthy balanced diet. By incorporating different methods of training, including a variety of healthy foods and setting goals women can lead a healthy lifestyle and effectively lose weight.
Circuit Training
Circuit training enhances muscular endurance and promotes weight loss. This method requires moving quickly from one exercise to another with little to no rest. This type of training is ideal for women attempting to lose weight since it keeps the heart rate increased and burns an excessive amount of calories. Perform one set of eight to 20 repetitions at about 40 to 60 percent of max effort. This circuit can be performed as many times as desired, or as your body will allow. Include a range from four to 10 different stations. Circuit training can be performed at a local gym or in a natural environment with body weight exercises. Use movements such as push-ups, squats, tricep dips, lunges, jump rope, jogging and sit-ups.
Interval Training
Similar to circuit training in its effectiveness for promoting weight loss, interval training also involves alternating exercises and switching stations. However, interval training includes high intensity bouts of cardiovascular activity with less intense bouts. It is useful for weight loss, for beginners and for women. An example of interval training on a treadmill is to run for two minutes, and then walk for 30 seconds and repeat this cycle. Intervals can be repeated several times and done in different formats. This method is simple and effective for weight loss.
Nutrition
Eating healthy foods will reduce the amount of calories consumed and result in weight loss. Keep it simple by eating fruits, vegetables, lean proteins and whole grains. Reduce the consumption of processed foods and limit sugar and sweets. For more specific plans for weight loss, women can design an individual meal plan based on their gender, height, weight, age and activity level. This resource for healthy eating can be found at Mypyramid.gov. This is a reputable website filled with valuable resources provided by the United States Department of Agriculture.
Plan
Before starting any program it is essential to have a plan. Get out a pen and paper and write down why losing weight is important and what rewards you will have by losing the weight. Women are faced with many competing goals and obligations from family, work and personal commitments. Therefore, it is critical to connect with your motivation and understand why weight loss is on the top of the list.
Goal Setting
In order for a weight loss plan to be successful it is important to set SMART goals. SMART goals are specific, measurable, action-based, relevant and time bound. For example, "I will run 45 minutes, four times per week in the morning before work for the next month." By setting specific goals there is a heightened level of accountability and therefore a greater commitment to success.
References
- Personal Fitness Training Theory & Practice, Aerobics and Fitness Association of America, 2007.
- ACSM'S Resources for the Personal Trainer, 3rd edition, 2010
- United States Department of Agriculture
Member Comments