When you speak to your doctor about losing weight, he'll likely suggest increased physical activity to meet your weight loss goals. You can get the required amount of exercise by working out twice a day instead of in a single workout session. Along with exercising twice a day, you need to make dietary changes to lose weight. By decreasing your calorie intake by approximately 250 to 500 calories daily, you can stay on track for a modest weight loss goal of one to two pounds per week.
Step 1
Spend more than 15 minute intervals working out twice a day. According to the American College of Sports Medicine, physical activity can be accumulated in smaller bouts over the course of the day. If you want to lose weight, break your workout sessions into two 15 minute intervals each day.
Step 2
Include moderate to vigorous intensity physical activities into your workout sessions. Since the sessions are shorter, you'll likely find it easier to perform more intense forms of exercise. Some activities that burn a lot of calories include high-impact aerobics, basketball, jogging, rollerblading, jumping rope and tennis.
Step 3
Mix up cardio and strength training workouts. At least two days a week, you should add in weights to one of your workout sessions. The activities you perform should work all major muscle groups, suggests the Centers for Disease Control. Resistance exercise machines, such as bench presses, chest presses, leg curlers, ab rollers and hip extensions, can be used. Aim for 8 to 12 reps of each exercise and do at least two to three sets. This helps you build lean muscle in order to burn more calories and lose weight.
Step 4
Use day to day activities to meet your twice a day workout goal. Moderate to vigorous intensity activities performed as a part of daily life and in bouts of 10 minutes or more can be counted towards your workout goals, states the American College of Sports Medicine. This may include cycling to work, performing yard work and taking a brisk walk with your dog.
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