Working out can help you shed a few pounds to build your ideal physique, but don't be fooled into believing that exercise alone can lead to weight loss. You'll vastly elevate your chance of losing weight if you also make healthy changes to your diet. Food intake aside, however, a regular balance of aerobic exercise and strength training are keys to weight loss.
Get Moving for Weight Loss
It's tough to experience healthy weight loss without regular aerobic exercise. The frequency with which you perform this type of workout depends on your free time, but a minimum of 150 minutes of moderate-intensity exercise can put you on the road to weight loss. To experience faster results, however, commit to at least 300 minutes of aerobic exercise. Ideally, you should meet this guideline in no more than five days to allow a couple days for rest. This form of exercise can include walking, jogging, dancing, jumping rope, swimming, hiking and biking.
Strengthen Your Weight-Loss Chances
Strength training is an underrated tool in your weight-loss journey. By strengthening your muscles, you can boost the rate at which your body burns calories during the day. Devote two to three weekly workout sessions to strength training and avoid training the same muscles on consecutive days. Target all your major muscle groups through free-weight exercises, body-weight exercises or the use of weight machines.
- Centers for Disease Control and Prevention: How Much Physical Activity Do Adults Need?
- U.S. Department of Health and Human Services: How Much Daily Exercise is Best for Weight Loss?
- ExRx.net: Aerobic Exercise Prescription Components
- ExRx.net: Weight Training Guidelines
- WeightLossResources.co.uk: How to Make Your Body Burn More Calories
- American Council on Exercise: Weight Loss: Diet vs. Exercise