New workout regimes will have a positive effect on the body when they have been effectively integrated into a daily routine, but that effect is most prominent for overweight individuals. For the sedentary, working out 30 minutes a day, three days per week will yield positive results both internally and externally. However, for overweight women looking to lose weight and keep it off, additional steps must be taken.
Periodization
When working out, the body will eventually plateau, so whichever plan is used in the beginning of a new workout regime, it must be modified once progress ceases. Beginning workouts for overweight and sedentary individuals should consist of a full body routine emphasizing big muscle groups. The legs, chest, back, shoulders, arms and abdomen should all be worked each workout. Because the muscles need to heal after workouts, they need rest, so it is a necessity to give them at least one day off before starting up the workout once again.
Sets and Repetitions
If the above full body workout is utilized three days per week, then the next step is to work only the upper body one day and the lower body the next. If this is done twice per week, then the workout would then be done four days per week.
For a lean and toned look, lighter weights need to be lifted for many repetitions. Doing 2 to 3 sets and 10 to 15 repetitions in each set, writes the American College of Sports Medicine, will allow the desired look over time.
Cardiovascular Training
The National Strength and Conditioning Association states that the body uses carbohydrates in the form of glycogen, which is stored glucose, for energy to fuel the workouts, then it needs to be depleted before fat can be used primarily as the source of energy. Because of this, the above stated resistance exercise regime would help to use up as much glucose as possible before cardiovascular training begins immediately following the workout. Cardiovascular training can consist of any exercise than can be done continuously, like the elliptical, treadmill, stair-stepper and swimming. Each cardio session should take from 25 to 45 minutes to complete, though this time can be increased once a period of 45 minutes begin to feel too easy.
Eating Tips
These workouts will play a large role in determining how quickly and effectively weight will be lost, but another consideration is the diet. Food should not be seen as an enemy, but instead the main force driving overall bodily health and fuel for everyday activities. Eating smaller portions more often will help the body use nutrients more efficiently and store less as fat. Eating a balance of complex carbohydrates, complete proteins and unsaturated fats will ensure that most of the dietary needs are met, enough food is being consumed to energize the workouts, and the body is still burning calories as fuel, which allows gradual weight loss.
Considerations
Consulting a physician is a necessity for anyone beginning a new diet and workout regime, especially those that are not used to the rigorous strain that an intense workout can place on the body. If more help is needed to ensure proper form and to prevent the workouts from becoming stale, seek assistance from a certified personal trainer.
References
- "NSCA's Essentials of Personal Training"; National Strength & Conditioning Association; 2003
- "A Critical Analysis of the ACSM Position Stand on Resistance Training: Insufficient Evidence to Support Recommended Training Protocols"; Official Journal of the American Society of Exercise Physiologists; 2004
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