Being toned, trim and walking tall is not only an outward sign of confidence and health, but it also helps prevent back problems while promoting a healthy weight. To properly work out for weight loss and good posture, you'll need a few simple tools and a lot of commitment--but if you stick to your routine while keeping a few key points in mind, you may be surprised at the dramatic results you can achieve in just a few weeks.
Step 1
Start an exercise planner both to record your progress as you work out, as well as to help you set personal weight loss goals. Create an exercise routine that incorporates three to five sessions per week of resistance training exercises, concentrating on sit-ups, crunches and push-ups--all of which will help with good posture by strengthening key muscle groups. Also, set aside 30 to 50 minutes of brisk walking, jogging or other cardiovascular exercise at least five times a week.
Step 2
Prepare the area in which you will work out by laying out an exercise mat on the floor. If you have a gym membership, find the area where the exercise mats are laid out. Having a surface with some give will help make resistance training exercises more comfortable for your bones--especially your tailbone--leaving you free to concentrate on working muscles.
Step 3
Strengthen your core to build up the muscles that help support your back. Work your abdominal muscles with three sets of sit-ups or crunches, each set containing 15 to 30 reps--more if you can. Also, do three sets of another ab exercise such as leg-lifts to isolate your lower abs or ab twists to work your obliques, or the muscles on the side of your abdomen. Building abdominal muscles is key to taking stress away from your lower back, which will improve your posture while helping burn fat.
Step 4
Include a classic exercise in your routine that is essential to both weight loss and overall strength--the push-up. Keep your back straight when doing push-ups--a key way to do so is to look forward, not down, when doing this exercise. Not only does the push-up strengthen your core, but it also works your shoulders, pectoral muscles and triceps.
Step 5
Stick to your cardiovascular exercise routine--this will not only contribute to weight loss, but also will strengthen your hips, thighs and legs to help improve your posture. When you do your cardio, whether you're walking or jogging, keep your chin slightly up and your eyes forward, concentrating on maintaining an erect posture as you exercise.
Step 6
Drink plenty of water--not only before and after workouts, but all day, every day. Replace sugary beverages with nature's own "health drink" to help your body flush out the fat. Fill a reusable sport bottle with water to take with you wherever you go.
Step 7
Keep track of your workout progress by faithfully recording your exercises, including the number of sets and repetitions in each set you perform. Within a couple of weeks of sticking to your workout, you will likely notice marked fat loss, increased lean muscle tone and better posture.
Tips and Warnings
- Always stretch before you work out--this will help prevent muscle strains as well as injuries to your back.
- If you have back problems or have ever suffered a back injury, talk to your physician before starting a fitness program.
Things You'll Need
- Datebook or day planner
- Exercise mat
- Reusable water bottle
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