Exercise is key to losing weight and building muscle. A dedicated exercise plan that combines vigorous cardio workouts with strength training sessions is the best way to achieve these two fitness goals. The cardio keeps your heart rate up and burns calories, the strength training increases muscle strength and stamina. Whenever possible, you should combine cardio and strength workout elements to get best results.
Step 1
Incorporate regular strength training into your workout. According to The Mayo Clinic, your body burns calories more efficiently as it builds muscle. The more toned you are, the easier it will be to maintain your weight.
Step 2
Use the right weight resistance. The Mayo Clinic points out that the best way to gain lean muscle mass is to use a resistance level that will tire your muscles after 12 repetitions. Pick a weight that fits this description, perform 12 repetitions, and then repeat two more times.
Step 3
Keep up the cardio. The Center's for Disease control recommends at least 5 hours a week of moderate intensity aerobic activity. This burns calories and helps with weight loss. The CDC suggests tennis, bicycling, running, or swimming as examples of aerobic activities.
Step 4
Write down your exercise plan and stick to it. If you know all the muscle groups you want to hit in advance, it will ensure you get the maximum benefit during your time at the gym.
Step 5
Work out with a friend. The extra motivation provided by another person can be key to getting you to the gym. Set strength and weight loss goals with your work out buddy.
Step 6
Combine cardio with your strength training. Instead of pausing between sets of weight lifts, get your heart rate up. After each set, do 25 jumping jacks or jump rope for 90 seconds. Complete the second set of weight lifts, and then repeat the cardio portion. This turns your weight lifting regime into a cardio session as well.
Tips and Warnings
- To maximize strength and weight loss, switch to a high protein, low fat diet. Protein in the form of shakes or protein rich food will help build your muscles, while limiting your fat intake will help with your weight loss goals.
- Don't overdo it. The Mayo Clinic points out that two three weight training sessions a week should be enough to meet your goals. Combine this with cardio four or five times a week. Overworking your muscles can lead to injury.
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