The presence of excess weight on your stomach, hips and thighs can often cause depression, limit your ability to perform daily functions and even trigger health problems such as diabetes. Reverse the effects of weight gain and enhance your overall well-being by carving out time for a muscle and fitness training system. Alert your physician before considering any exercise plan, especially if you have existing health conditions.
Muscle Building
Even neglected muscles typically show signs of life after just a few weeks of bodybuilding, or strength training activity. Toning the muscles in your body benefits your appearance by accelerating your ability to burn calories and improves your balance, endurance and bone strength. Set aside time for up to three bodybuilding workouts each week and limit your activity to around 40 minutes to prevent injury from fatigue. Review your muscle-building options with your doctor to determine the safest type of workout for your age and health condition. Most gyms offer weight-resistance machines that allow you to focus on a specific muscle, while free weights like dumbbells or barbells are ideal for building several muscles at once. Some doctors recommend lightweight resistance bands that build muscle through stretching, while bodybuilding exercises like push-ups or abdominal crunches require no equipment. MayoClinic.com suggests a slow start with 12 repetitions of your preferred activity and workouts at least two days apart so your muscles can recover.
Overall Fitness
Aerobic activity serves as the most effective method to trim your waistline and improve the function of your lungs and heart. Doctors recommend exercise for up to 45 minutes three to five times weekly, so plan ahead and select one or more activities that you enjoy in order to increase your chance of long-term success. Brisk walking can be performed almost anywhere, while jumping rope, dancing, swimming and jogging are other options. Some people who are obese, or dangerously overweight, prefer to ride a stationary bicycle, which offers aerobic benefits but requires less strain on your body than walking or jogging, notes the Cleveland Clinic.
Training Warm Up
Stretching lowers your risk for injury that often comes from increased wear and tear on your muscles and joints. Plan to stretch for up to 10 minutes before and after your workout and keep the activity mild enough that you can breathe normally. Lessen your chance for strain by resisting the urge to bounce during a stretch, according to MayoClinic.com. Bodybuilders often prefer warm-ups that include brisk walking or a short ride on a stationary bike, although stretching after the workout is still necessary to ensure muscle flexibility.
Fitness Foods
An effective muscle and fitness training system requires both exercise and the consumption of healthy foods and beverages that give your body nutrition and energy. Aim to consume at least 3 ounces of whole grains and 6 ounces of total grains daily, along with 2.5 cups of vegetables and 2 cups of fruit. Drink plenty of water and at least 3 cups of low- or fat-free daily products daily as well. Limit meat in your diet to lean cuts when possible, according to FamilyDoctor.org.
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