If you want to lose weight not only must you change your diet but you also need to work out. Many people do not know how to work out and will spend endless amounts of time in the gym without seeing any results due to a lack of knowledge. There are a number of simple tips that can aid in the weight loss process.
Cardiovascular Exercise and Weight Training
The most effective weight loss method is a combination of cardiovascular exercise and weight training. Cardio will burn calories as well as improve the function of the heart and lungs. The one disadvantage of cardiovascular exercise is that once your heart rate returns to normal, you are no longer burning calories. With strength training you continue to burn calories after you have finished your session. This is known as "Exercise Post Oxygen Consumption," or EPOC and it can last for up to 39 hours. Adding resistance to your workout is also an effective weight loss strategy. For example you can hold onto 5-lb. weights while walking on an incline on the treadmill.
Progressive Overload
After a few weeks of exercise your body will begin to adapt to your routine and you will stop seeing changes in your body. With progressive overload you are continuously increasing your workload, so for example you will increase the speed which you run on the treadmill after a few weeks. Or you increase the amount of weights that you lift.
Intervals
To burn more calories you need to intensify your workout. If you find it difficult to maintain a high level of intensity throughout entire workout then you can perform short bursts at high intensity. So if you walk on the treadmill incorporate bursts of jogging, if you jog while on the treadmill combine it with bursts of sprinting.
Log Your Workouts
Keeping a record of your workouts and how close you are to achieving your goals will keep you motivated. Make a record of information such as the type of equipment used, the amount of time you worked out for, distances travelled and the amount of calories burned. Set a different goal each week and reward yourself each time you achieve them by buying yourself something.
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