If you want to lose weight, you need to burn more calories on a daily basis than you consume. In order to lose 1 lb. in one week, eliminate 500 calories every day because 1 lb. equals 3,500 calories. Accomplish this with healthy eating and incorporating a daily workout schedule designed to promote weight loss.
Considerations
An effective workout schedule to achieve weight loss should include both cardiovascular training and resistance or weight training. Perform cardiovascular training five or six days per week and resistance training two or three days per week. Keep in mind that it is necessary to have one or two rest days as well. According to Len Kravitz, Ph.D., in his article in "IDEA Fitness Journal," completing a combination of both types of training helps to eliminate exercise boredom and maximizes the potential for weight-loss success.
Features
According to MayoClinic.com, strength training is important in weight loss because muscle mass helps your body burn calories more effectively. The more muscle you have, the more calories your body will burn even at rest. Weight-training sessions should be performed on nonconsecutive days; using moderate to heavy weights. Cardiovascular training sessions are 30 to 60 minutes in length and incorporate exercises that raise your heart rate. According to the American Council on Exercise, these exercises should be performed at a high intensity in order to burn the maximum amount of calories.
Examples
Exercises choices for cardiovascular training include jogging, running, swimming or jumping rope. You can also use a treadmill, elliptical machine or row machine. Each strength-training session should include exercises for all the major muscle groups: chest, back, legs, shoulders, arms and abdominals.
Sample
The key to weight loss is creating your workout schedule and then following through. Here is an example of a basic weekly workout schedule designed to promote weight loss: Monday -- resistance and cardio training; Tuesday -- cardio only; Wednesday -- resistance and/or cardio training; Thursday -- cardio only; Friday -- resistance and cardio training; Saturday -- cardio only or day off; Sunday -- day off.
Helpful Hints
When working out for weight loss, it is important to remember that a realistic, sustainable weight-loss goal is 1 to 2 lbs. per week. By creating and utilizing a weight-loss workout schedule, that goal of 1 to 2 lbs. per week becomes more attainable. It is easier to continue with your workout schedule when you exercise with a friend and keep it fun.
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