The best way to lose weight is to burn more calories than you consume. You will need to include a healthy diet in your weight loss program. The workout routine will consist of cardiovascular exercise and strength training. Cardio exercise helps elevate your heart rate and increases calorie burn, which will result in losing weight more quickly. Strength training will build lean muscle tissue, which burns more calories at rest than fat. You could also combine strength training and cardio exercises into one workout, forming a circuit training routine. Consult with your physician before beginning any exercise program.
Strength Training
Your routine should cover all of the major muscles in the body. Select one to two exercises per body part. Pushups, chest flyes and the chest press work the chest. Dumbbell rows, reverse flyes and upright rows work the back. Squats and lunges work the legs. Bicep curls and tricep extensions work the respective muscles -- and shoulder raises and presses work the shoulders. There are a variety of exercises to work the abdominals and core muscles such as situps and the plank. Whatever exercises you choose, do three sets of eight to 12 repetitions. Choose a weight that is challenging. You should be able to do three full sets. However, the last few reps of each set should be very difficult. Spend two or three days each week strength training on non-consecutive days.
Cardio
Cardiovascular exercises elevate your heart rate and burn a significant amount fat and calories. Examples of cardio exercises include walking, swimming, jogging, kickboxing and cycling. Choose something that you enjoy and spend approximately 20 to 60 minutes each session. The more sessions you do each week the faster you will lose weight. Do cardio exercise two to six days each week. Also, be mindful of your intensity. You should be able to utter a few words but not carry on a full conversation easily while performing cardio exercise. The more intense your workout, the more calories you will burn and the faster you will lose weight.
Circuit Training
Circuit training involves you moving quickly from one exercise to the next. When creating your circuit workout choose one exercise for each body part. These might include jumping jacks, squats, pushups, situps, jumping rope, lunges, dips and planks. Make sure to pick one or two cardio exercises. Do each exercise for one minute, then proceed to the next exercise with no rest in between. Complete the entire circuit two or three times. By not taking rests between exercises, your heart rate will remain elevated, providing cardio benefits. If this is the method you choose, do circuit training three days each week.
Diet
Eating a healthy diet is a very important aspect of weight loss. Try to eat natural foods and limit your intake of salty or fried foods, sweets and alcohol. Consume plenty of fresh fruits, vegetables, lean protein and whole grains. Eating several small meals throughout the day will help support a healthy metabolism.
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