Workouts To Lose Weight & Tone Up

Each year, Americans spend over $40 billion dollars on weight loss products and services, yet the New England Journal of Medicine reports that most people who participate in weight-loss programs "regain about one-third of the weight lost during the next year." To lose weight successfully, Mayo Clinic researchers say that you must aim for overall lifestyle changes that incorporate activity and movement in everything you do.

Use Your Body to Get Around

Weight loss workouts don't have to be sweaty. As long as you get at least 30 minutes of aerobic activity in your daily life, you're well on your way to a better body. Simple things you can do to lose weight and tone up include parking as far away from your destination as possible, walking during your lunch break, taking the stairs instead of the elevator and walking to visit your co-workers instead of sending an email.

Try Aerobics

A faster way to become more fit is to add high intensity aerobic workouts to your week. Jennifer Gatz, M.B.A., Exercise Physiologist at the Brookhaven National Laboratory says that fast-paced workouts will lead to overall weight loss that will give the appearance of toned muscles throughout your body. As an added benefit, you'll also be strengthening your bones, since high-impact aerobics are recommended for preventing osteoporosis.

Running, jumping rope and racquet sports are all examples of great high intensity workouts. The most effective workout will keep your target heart rate in your optimal training zone for at least 20 minutes during each workout. Finding your ideal heart rate during aerobic activity is easy. If you can sing a tune while working out, you're not working hard enough. If you're out of breath while engaging in the activity, you're working too hard. Instead, you should always be able to carry on a conversation during the workout.

Use Resistance

Weight lifting is a time-tested approach for toning body muscles, but if this activity is too intimidating for you, consider using stretch bands or resistance tubes instead. These inexpensive, lightweight devices were originally used by physical therapists for patients recovering from injuries, but their popularity has spread to everyone from yoga gurus to weight lifters. The advantages of resistance equipment is that they are more low-impact than traditional free weights and can strengthen muscles twice as fast because they enable resistance and tension twice during each movement; first upon exertion, then upon the release. Simple exercises like squats are made twice as difficult by standing on the middle of the band, grasping both ends with your hands and performing the maneuver through the resistance of the band.