Before you embark on an exercise plan to lose large amounts of weight, such as 50 lbs., first consult your doctor. He may recommend easing into your workout program and gradually increasing the time and intensity of your exercise routines if you have previously led a sedentary lifestyle. Besides exercising, you must control your calorie intake if you want your weight-loss plan to be successful.
Time Frame
According to Dr. John Jakicic from the University of Pittsburgh's Department of Health and Physical Activity, if you are overweight, you need much more exercise than the 150-minute minimum recommended by the Centers for Disease Control. Instead, get at least 300 minutes per week if you are overweight and looking to lose large amounts of weight. The 300 minutes can be broken down into 60-minute sessions five days per week.
Intensity
The intensity of your exercise will also determine how quickly you lose weight -- the higher the intensity level, the higher the calorie burn. As long as you have your doctor's approval, aim for 60 minutes of moderate to high intensity aerobic exercise most days of the week to lose weight. Your current weight will also determine your level of calorie burn. For instance, if you are 200 lbs., you burn 1,138 calories in one hour of rollerblading, 728 calories during one hour of jogging and 819 calories one hour on a stair treadmill.
Considerations
Along with aerobic exercise, you should spend three days a week using weights. Strength-training exercises build lean muscle mass in your body. One pound of muscle burns more calories than 1 lb. of fat. Work the upper body, core and lower body during your strength-training workout. You should spend one day resting the muscles before you use weights again.
Significance
Since it takes 3,500 burned calories to lose 1lb. of fat, you should make dietary changes as well to lose 50 lbs. You can lose an extra 1 to 2 lbs. per week by cutting 500 to 1,000 calories from your daily intake. Eat fewer calories by consuming a diet made up of mostly veggies, fruits, whole grains, low-fat dairy and lean proteins.
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