Exercising to lose weight is a great way to live a healthier and more complete life. Some people make an exercise plan and are gung-ho at the start, but quickly flame out because the workload is too heavy. However, if you start an every-other-day exercise program you don't have the burden of having to get to the gym or the running track every day. Working out every other day and combining that with a healthy approach to diet will give you a chance to get in better shape and lose weight.
Step 1
Do a cardiovascular workout. Run, walk, ride a bike, swim or get on a rowing machine. Do the activity for at least 25 minutes, to get your heart rate up and increase your metabolism. You don't have to sprint, but you are not going for a leisurely stroll either. Do this on Day 1 and Day 5.
Step 2
Get to the gym and do strength training. Lifting weights will help you get stronger and reduce fat. If you don't have a partner to spot you when lifting free weights, do circuit training or go to a Pilates class. Free weight work will help you get stronger faster because you have to balance as well as lift the weights, but circuit training is a great workout for your shoulders, arms, back, chest, abs, buttocks, hamstrings and calf muscles. Do this on Day 1, Day 3, Day 5 and Day 7.
Step 3
Do additional cardiovascular training to help you lose weight and get in better shape. Interval training involves short bursts of maximum energy and will help you lose weight and improve your conditioning. Go to a local high school or college track and mark off distances of 90, 85, 80 and 70 yards. Sprint all four distances in descending order, taking no more than a 15-second break between races. When you have completed all of them, take a two-minute break and repeat the set. Do one more double-set of sprints before you leave the track that day. Do this on Day 3 and Day 7.
Tips and Warnings
- Drink at least 64 oz. of water every day. Water will help lubricate your muscles, joints and tendons and that will help you exercise more efficiently. Drinking water will also help you flush the toxins out of your body. Take control of your diet to help with your weight loss. Replace red meat with white meat chicken and fish. Eat two to three servings of fresh vegetables and two servings of fruit every day. Eat complex carbohydrates, like spaghetti, brown rice and cereal to give you the fuel to exercise.
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