The best exercises for weight loss are the ones that you enjoy and will do consistently. Cardio exercise helps you burn fat and calories, and weight training helps you build lean muscle tissue. If you want to lose weight, commit to exercising most days of the week. The American Heart Association suggests you exercise for 30 minutes a day. If you want to accelerate your fat loss, you may consider increasing the length of your workouts to 45 or 60 minutes per session.
Cardio
Cardio examples include walking, cycling or running. If you belong to a gym or have access to a fitness center, consider trying equipment such as the rowing machine or elliptical trainer for low-impact cardio options. You can also swim or take a class such as kickboxing, dance or group cycling. Whatever exercise you choose for cardio, make your efforts worthwhile by exercising at your maximum intensity for faster weight loss.
Weight Training
Weight training is important for weight loss because it increases your lean muscle mass. Lean muscle tissue burns more calories at rest. This will improve your metabolism, allowing your body to burn more calories every day, and help you to lose weight. Lifting weights also improves muscle tone and appearance and strengthens your body.
Combination Workouts
A smart option for weight loss is to combine cardio and weight training in one circuit workout. This will allow you to accomplish more exercise only three days each week. If you are short on time, circuit training may be the right form of exercise to help you lose weight.
When circuit training, create a list of strength exercises, one for each major body part. Also choose one or two cardio exercises, such as jumping jacks or jumping rope. Perform an exercise for approximately one minute. Then with no rest in between, move to the next exercise. Complete the circuit two or three times as time allows. Your heart rate will remain elevated, allowing you to receive strength and cardio benefits from just one workout.
Nutrition
Nutrition plays a large role in supporting weight-loss efforts, and eating a balanced diet will only help your exercise regimen. Do your best to limit caloric intake while eating plenty of lean protein, fresh fruits, vegetables and whole grains. Decrease consumption of alcohol and sugary and fried foods.
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