To lose weight, you must engage in a regular exercise program for a few weeks or for the rest of your life, depending on your goal; you must also consume fewer calories. The exercises in your weight loss program may be arranged to maximally burn stored body fat and reduce your risk of injury. The American College of Sports Medicine reports you must participate in 60 to 90 minutes of moderately to vigorously intense exercise to lose weight and maintain your weight loss.
Step 1
Do an early-morning, highly-intense cardio session for a total of 30 minutes two days per week. Run for one minute as fast as you can, and then walk for three minutes on Mondays; walking increases your capacity to run hard and eases the stress on your joints. Use the elliptical machine on Thursdays for another interval workout, such as pedaling hard for 30 seconds and then pedaling slowly for 90 seconds. Walk briskly for 10 to 20 minutes after each 30-minute interval workout; this maximizes the number of calories you burn after a highly intense session and takes advantage of the reduced amount of glucose in your blood from your overnight fast.
Step 2
Perform a strength-training routine at least two days per week working your major muscles including your pectorals, trapezius, lats, deltoids, arms, abdominals, lower back, glutes, quads, hamstrings and calves. Work your upper body on Tuesdays then your lower body and abdominals on Fridays, enhancing the rate of muscle tissue remodeling which increases your resting metabolism, according to a 2010 article by Wayne Westcott, Ph.D., published in the "ACSM Fit Society Page;" this increases the number of calories you burn throughout the entire day.
Step 3
Complete two cardio sessions lasting for 60 to 90 minutes, enhancing the amount of calories you burn from stored body fat, according to a 2006 article by Bruce Craig, Ph.D., published in the "Strength and Conditioning Journal;" it takes approximately 20 to 30 minutes for the fatty acids in your body fat to get to your working muscles. Take an hour-long aerobic session at your local gym or do a combination of step-aerobic tapes at home on Wednesdays. Do a run and walk workout on the treadmill; run for one mile without stopping and then run for three minutes and walk for two minutes, totaling a 90-minute workout on Fridays. Gradually increase the speed at which you perform your running intervals, increasing the number of calories you burn.
Step 4
Rest your body on Sundays, reducing your risk of over-training and mental burnout.
Tips and Warnings
- Split your long cardio into two shorter sessions, one in the morning and one later in the day.
- Start with three days of exercise, gradually adding in the other three days to reduce your risk of injuries.
Things You'll Need
- Exercise weight equipment
- Treadmill
- Elliptical
- Running clothes and shoes
- Step aerobic bench
- Step aerobic tapes
References
- American College of Sports Medicine: Physical Activity and Public Health Guidelines
- "ACSM Fit Society Page"; Effects of Strength Training on Resting Energy Expenditure; Wayne Westcott, Ph.D.; January-March 2010 (PDF)
- "Strength and Conditioning Journal"; High-Intensity Interval Training: Applications for General Fitness Training; Brad Schoenfeld and Jay Dawes; December 2009 (PDF)
- "Strength and Conditioning Journal"; Fat Burning; Bruce Craig, Ph.D.; October 2006 (PDF)
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