Carrying excess weight can really hurt how you feel about yourself and also greatly impact your health. Being overweight increases your risk for developing chronic disease, reduces your athletic ability and can impact your sleep and reduce your energy level. A healthy, safe workout plan to lose weight and inches focuses on improving your lifestyle and activity level permanently.
Features
A workout plan is an organized program tailored to meet your fitness goals. Your workout plan can be rigid and very structured with the exact type of activity, intensity, time, number or repetitions, weights used and a target heart rate. It could also be loosely arranged to allow for more flexibility during your workout. You can develop a plan on your own, use a personal trainer, consult your doctor or you can use an already developed plan offered through a fitness organization such as the American Council on Exercise or the American College of Sports Medicine.
Types
A well-rounded workout plan includes cardio exercise, strength training, core exercises, stretching and balance training. During cardio exercise you move most of your body without stopping for a set period of time. Cardio exercises include running, soccer, swimming, cycling and step aerobics. It can be performed at a set pace for an extended time or short bursts of high-intensity exercise alternated with low-intensity exercise for 15 to 25 minutes. Strength training exercises use your body weight, free weights or weighted machines to target your muscle tissue. Using heavy weights and low repetitions--no more than six to eight--will build muscle mass. Light weights and high repetitions--between 12 and 15--will tone your current muscle tissue.
Expert Insight
Regardless of what type of plan you use to lose weight and inches, you should participate in some form of activity at least five days a week. Healthy adults under the age of 65 need to perform at least 30 minutes of moderately intense cardio exercise five days a week or 20 minutes of vigorously intense cardio three days a week. The American College of Sports Medicine recommends completing eight to 12 repetitions of eight to 10 strength-training exercises, twice weekly.
Benefits
Cardio exercise engages your whole body to burn calories and fat, improves your heart and lung function and improves your endurance. This is the basis for any weight-loss program. Strength training improves your body composition, burns calories and increases your metabolism. As you lose body fat and gain muscle tissue your body is able to burn calories at a higher rate. Core exercises target your stomach and back muscles, which support your body during activity. Stretching and balance exercises improve your flexibility, posture and your ability to perform fitness-related activities. Yoga and Pilates are beneficial for your core strength, stretching and balance.
Considerations
It is possible to work out every day and to not lose 1 lb. or any inches. Weight loss occurs when you burn more calories than you consume per day. You can either increase the amount of time you work out or remove excess calories from your diet. A nutritious diet is based on lean protein, whole grains, calcium-rich foods, fruits and vegetables. The U.S. Department of Health and Human Services recommends eating foods with less than 400 calories per serving.
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