While weight loss may seem tricky, incorporating a fitness program into your daily regimen can help you reach the results you desire. Your workout routine should include aerobics, strength training, stretches, core exercises and balance training. Keep your weight loss goals in mind when you design your fitness program.
Step 1
Select one to three cardio exercises you enjoy. Perform cardiovascular exercise 30 minutes a day, five days a week. Vary the types of exercises you perform throughout the week to work more muscle groups -- and get the best results. For example, run three of the five days; use the elliptical the other two days. Everyday activities, such as walking your dog or participating in a team sport, also count toward your 30-minute exercise.
Step 2
Incorporate strength training into your workout plan. If doing cardio exercise five days a week seems a bit daunting, perform cardio three days a week. Schedule strength training the other two days. Perform eight to 12 repetitions of eight to 10 strength training exercises. Focus on a certain muscle group each day. For example, target your arms one day, your legs another, and your chest and back on a third day. This will help exhaust each muscle group and increase your muscle size and strength.
Step 3
Set a time frame. Make specific weight loss goals and stick to them. For example, if you want to lose 10 lb., set a goal to lose 2 lb. a week; at this rate, you should be able to drop 10 lb. in just over a month. Avoid losing more than 2 lb. a week, which may damage your health.
Step 4
Select activities you enjoy to help you lose weight. For instance, if you have trouble finding the motivation to go to the gym for your half-hour of cardio, tweak your fitness program to incorporate such activities as dancing, swimming, tennis, racquetball or basketball.
Step 5
Change your routine to prevent a weight loss plateau. For instance, add circuit training to your fitness program. This type of workout includes eight to 12 exercises performed for 30 to 90 seconds each with a 30- to 90-second break between exercises. Rest for at least 48 hours before targeting the same muscle group again. Increase your resistance weight every week or two as you progress with your circuit training.
Tips and Warnings
- Build up to a high-intensity cardio workout. Start out walking or jogging. Graduate to a run as your stamina improves. Incorporate your family in your workouts. Play video games that incorporate movements. Take a family walk for your cardio workout.
- Consult a doctor before starting an exercise program.
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