Weight loss and muscle tone are common fitness goals but seem hard to achieve despite the prevalence of gyms and fitness facilities everywhere today. Approaching workouts the right way and combining a healthy ratio of cardiovascular activity, weight lifting and diet can establish a path to successful weight loss.
Cardiovascular (Cardio) Exercise
The American College of Sports Medicine recommends regular cardio exercise at 55 to 65 percent of ones maximum heart rate for 20 to 60 minutes, no less than three times a week. Target heart rates can be calculated using the following formula:
( 220 – your age) x percent of heart rate (.55 for 55 percent, .60 for 60 percent)
The key to beginning a cardio program is to start slowly and gradually increase workout time and workout intensity. Start slowly, with as little as ten minutes of activity, and work up to 20 minutes or more at an optimal heart rate. Change activities or machines often to avoid boredom and to keep using different muscle groups.
Weight Lifting
The more lean muscle that is developed, the more the metabolism naturally increases to support the muscle mass allowing the body to burn more calories even when not exercising. Weight lifting is an important segment of any weight loss program for this reason, as well as for the calories burned during weight lifting.
Compound movements like squats, lunges, shoulder presses and bench presses work multiple muscles with one movement. Many fitness facilities have machines for these particular exercises and may be a good place to start to get familiar with proper form. Choose a weight that is challenging through 12 repetitions. Start by completing three sets of 12 repetitions.
As the movements become more familiar, try the same movements with barbells and dumb bells to keep the exercises fresh. Incorporate exercises to work specific muscle groups such as bicep curls, tricep press downs, lat pull downs, and hamstring curls. Be sure to increase the weight over time. Start by going up 2.5 to 5 pounds when 12 repetitions feel too easy. Vary the exercise selection within workouts as much as possible to avoid boredom and to make sure muscles do not over adapt to one movement.
Diet and Nutrition
A diet high in protein and low in starch and saturated fats fuels the body efficiently without unwanted extras. Carbohydrates, or “carbs,” are necessary for immediate energy but are better drawn from vegetables and whole grains as opposed to starchy sources like breads and pasta. Starch quickly converts to sugar and excess sugar will only convert to fat.
Eat small meals every two or three hours over the course of the day and avoid feeling hungry for too long. Excessive hunger commonly leads to over-eating and less awareness of food quality and quantity. Avoid eating late at night as the metabolism slows and fewer calories are burned during sleep. Stay well-hydrated and let water help maintain the sensation of being full.
Long-Term Fitness Success
The optimum formula for weight loss success is a consistent combination of cardio activity, weight training and proper diet. The more consistency established with each segment, the better the chances of success in losing weight and keeping it off. Consistency also leads to positive lifestyle change that will encourage long-term fitness and health.
Sources:
Clark, Michael, et. al. Optimum Performance Training for the Fitness Professional, National Academy of Sports Medicine, 2002.
Schwarzenegger, Arnold, The New Encyclopedia of Modern Bodybuilding, Fireside Books, 1998.
The American College of Sports Medicine
Jullie Chung - Jullie Chung has been a freelance writer since 2002 providing extensive copy for the industrial and medical fields. She has written copy ...
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