Companies that profit from weight loss supplements may promise you an attractive figure without the need for exercise. However, the only proven method to lose weight -- and keep it off -- is one that includes consistent physical activity, reports the Mayo Clinic. While you'll burn calories with any movement, exercise that accelerates your heart rate offers the most benefits. Understand what it takes to achieve an improved physique to get the results you desire.
Aerobic Exercise
Weight loss occurs when you exercise enough to burn more calories than you consume. Aerobic exercise rewards your body with the greatest calorie-burning ability; you must move quickly during such aerobic activities as racquetball, brisk walking and swimming, so they require the most energy. While moderately paced workouts -- at a speed that makes you breathe fast -- help you lose weight, intense or vigorous exercise burns the most calories. Vigorous activities include aerobic dancing, tennis, basketball and bicycling at least 13 miles an hour. The Cleveland Clinic recommends performing aerobic workouts approved by your doctor on all or most days of the week for 30 minutes to an hour.
Strength Training
While aerobic exercise melts flab away, you must perform strength training routines to tone your body and look your best. Most strength regimens feature some type of weight lifting -- either with free weights, such as barbells, or machine weights. You also can train by stretching with elastic resistance tubing or performing such bodyweight exercises as squats, pullups and pushups. Strength workouts do more than tone your muscles -- they also reduce fat. Visible body improvements typically begin to show as early as several weeks after the start of strength training. An effective routine requires three workouts weekly for about half an hour.
Core Muscles
Trainers often suggest adding core exercises to your regimen to improve your stomach's appearance while strengthening your back and pelvic area. For example, include bridges in your workout. Lie on your back with bent knees. Let your back relax. Don't tilt your hips. Slowly tighten your stomach muscles and raise your hips off the floor. Stop when your hips align with your shoulders and knees. Remain elevated for the length of three deep breaths before relaxing. Start with five repetitions daily. Gradually build to 15 reps.
Proper Nutrition
Avoid drastic calorie reductions; any plan that limits you to less than 1,000 calories daily actually increases your chances for overeating and health problems. Stick to a healthy, low-calorie plan that still gives your body essential nutrients. Eat reduced portions of vegetables and fruit -- fresh instead of canned -- as well as whole grains. Consume lean meats and fish for healthy protein sources. Include low-fat, calcium-rich dairy products in your diet.
References
- Cleveland Clinic: Exercise and Weight Control
- Mayo Clinic; Slide Show: Core Exercises; August 2009
- Mayo Clinic; Strength Training: Get Stronger, Leaner, Healthier; June 2010
- The Merck Manuals; Starting an Exercise Program; September 2007
- The President's Council on Physical Fitness and Sports; Exercise and Weight Control; 2011
- Mayo Clinic; Obesity; October 2010
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