A Complete Workout Routine To Lose Weight

To lose weight, you have to burn more calories than you consume. The International Sports Science Association recommends losing 1 to 2 lbs. a week. This is a safe and effective approach to weight loss. A complete workout routine that includes cardiovascular exercise and resistance training will help you burn calories and fat, helping you reach your weight loss goal. To maximize your weight loss, eat a well-balanced diet full of fruits, vegetables, lean meats and whole grains.

Warm Up

Start your workout with a five- to 10-minute warm up by doing light aerobic activity. By warming up, you are raising your core temperature, preparing your muscles and joints for the following movements. Warm ups decrease your risk of injuries as well. Brisk walking, jogging and cycling are effective activities to warm up.

Cardiovascular Exercise

Cardiovascular exercise boosts your metabolism, burning calories and fat. The American College of Sports Medicine recommends doing 60 to 90 minutes of moderate-intensity cardio five days per week to lose weight. Moderate-intensity means your breathing is quicker, but you can still carry on a conversation. Use cardio machines like treadmills, ellipticals, stair climbers or a stationary bike if you are exercising at a gym. Running and cycling are effective outdoor activities to help in weight loss. Swimming burns plenty of calories as well.

Lower Body Resistance Training

Resistance training builds lean muscle and allows your body to burn calories even while you are at rest. Use free weights, machines, resistance bands or you own bodyweight to strengthen the muscles of your lower body. Perform two to three sets of 12 to 15 repetitions of each of the following exercises. Start by working your quadriceps and gluteus maximus by performing squats or lunges. Use the leg press or leg extension if you are using machines. Next, work you hamstrings by doing the leg curl with a stability ball or the leg curl machine, and use the calf raise machine to strengthen your calf muscles.

Upper Body Resistance Training

When strengthening your upper body, start by working your chest and back by doing pushups, bench press and lat pull-downs. Strengthen your shoulders by performing front and lateral raises with dumbbells or the shoulder press. Do curls to work your biceps and perform triceps extensions using dumbbells to strengthen your triceps muscles. Complete at least one exercise per body part, doing two to three sets of 12 to 15 repetitions. You can choose to work your lower and upper body on the same day or opposite days. However, allow at least one day of rest between workouts to let your muscles recover.

Abdominals

Do abdominal exercises like traditional situps, bicycle crunch and the plank to strengthen your abs and back, providing you with a leaner appearance. Your abdominals and back support your body. Therefore, it is imperative to add abdominal exercises to your workout routine to develop a strong core, improving your posture and alleviating back problems. Perform two to three sets of 20 to 25 repetitions of each exercise.

Cooldown

Cool down following your workout for five to 10 minutes with light aerobic activity like walking. A cooldown brings your body back to its resting state. Stretch for 10 minutes to increase your flexibility, range of motion and decrease your risk for developing injuries. Hold each stretch for 30 to 60 seconds.