Weightloss Made Simple

Strength training

Strength training, or lifting weights, provides many unique benefits. You can build muscle mass and bone density. Generally, when you lose weight, you will lose some muscle mass as well as fat. Weight lifting can help you to keep lean muscle mass as you lose weight. When you gain muscle, you will also burn more calories, which will help you to lose weight. With some activities, such as weight lifting, you need to allow yourself at least two days rest between workouts.

Cardiovascular

Cardiovascular, or aerobic exercise, can help you to lose lots of weight, and keep it off. First, there is anaerobic and aerobic exercise. Anaerobic exercise, lifting weights for instance, does not require an extra intake of oxygen. Running is an aerobic exercise. Running requires you to take in more oxygen. That's why you are more likely to get out of breath by running than you are by lifting weights. Aerobic exercise is important because it helps you to burn more calories and it improves the health of your heart. I would recommend that you include some type of aerobic exercise in your regimen if you want to lose weight.

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Yoga is great for flexibility, strength training, aerobics, and it's fun!

Cooling down is also important and should be done 5-15 minutes after you have finished the main part of your workout.

Stretching increases the flexibility of your joints and tendons. It is an important part of your regimen because flexibility helps to prevent injuries. There are different thoughts on stretching. Some say you should stretch after you warm up. Others say you should stretch just before cool down. It probably depends on the type of exercise you are doing.

My workout regimen

I combine strength training with aerobic exercise for my workouts. On my best week, I lift weights 3 times per week, go running or hiking one day out of the week, and another day I might practice karate.

Whenever I have a workout, I always warm-up, cool-down, and stretch. Generally, I will spend 5-15 minutes warming up. If I am strength training, I will spend the next 30-40 minutes lifting weights. Then I will spend 5 minutes stretching and 10-15 minutes with cool down. With karate or running, I will stretch before the main workout instead of after.

Goals

People start a workout program for many reasons. They may want to lose weight, excel at a specific sport, sculpt their body, or just get in shape. You should keep in mind your reason for working out. I will feel comfortable when I can pass the Army's physical fitness test. I don't plan to join the Army, but I feel that their test is a great benchmark. Keep in mind that when I started, I was a complete couch potato. When I began, I discovered my limits. I have been trying to expand those limits ever since.