While many experts recommend getting at least 30 minutes of exercise most days in the week, many beginning exercisers have a hard time achieving that goal every day. Aches and pains from working previously unused muscles may discourage many from getting the exercise that they need. While working out five days a week is ideal, you can still lose weight and benefit from exercising every other day, leaving the off days for your muscles to recover. As long as you eat the right number of calories each day, your weight loss plan will still succeed.
Step 1
Keep a food journal for a week, to find out how many calories you eat in an average day. You need to consume or burn 3,500 calories a week to lose 1lb. Lose 2,100 of these calories by eating 300 calories less per day. This leaves 1,400 calories to burn off each week in order to reach your calorie-deficit goal.
Step 2
Research calorie-burn charts to find a variety of activities you enjoy. Calculate how many calories per hour each activity will burn. Calorie burn will depend on your weight, the amount of energy exerted during the activity and the amount of time that you spend on the exercise. Make a list of five or six different activities and the amount of time needed at each to burn 350 calories.
Step 3
Choose one of the activities from your list on Monday, to burn off 350 calories. Do the workout in one session or break it up into three mini-workouts throughout the day. As long as your total extra effort adds up to 350 calories, it counts. Take Tuesday off, then try a different workout on Wednesday that equals 350 calories. Varying workouts for each day will help to prevent boredom, as well as work toward various parts of your fitness on different days--such as aerobic activity and muscle building. Continue working one day and taking the next off, throughout the week.
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