5 weight loss tips: how to exercise to cut pounds
For most people, reducing (or maintaining) body fat percentage is one of the primary goals of an exercise plan. Pretty much everyone understands that exercise can help create a calorie deficit – meaning that you are “spending” more calories than you are taking in, which leads to weight loss. But when it comes to exercising specifically for weight loss, some techniques work better than others for most people. Check out these 5 weight loss tips, which may help you in your quest to achieve your goal weight.
Weight loss tip 1 – boost your metabolism with intervals
According to the American College of Sports Medicine, adding interval training to your exercise routine can boost your metabolism rate for up to 24 hours after exercising. This means that while you are resting and recovering from a workout, your body will be burning calories at a faster rate than it normally would at rest. You can incorporate interval training into any routine by adding a short bust of more intense exercise into your workout. For example, if you normally work out by lifting free weights, do 30 seconds to a minute of intense cycling or treadmill between exercises – enough to leave you breathing hard.
Weight loss tip 2 – build larger muscles
This is a particularly good tip for the ladies. Many women are reluctant to lift weights because they are concerned that building more muscle mass will make them look less feminine. Thankfully, this misconception is on the way out. But if you are still on the fence about picking up those dumbbells, consider the weight loss benefits of stronger, toned calves, thighs, and upper arms. Not only does it look great, but a pound of muscle on your frame burns more calories per hour than a pound of fat. The stronger you are, the less work it is to reach and maintain your ideal weight.
Weight loss tip 3 – use compound exercises
In weight training terminology, compound exercises are movements which exercise multiple muscle groups simultaneously. These exercises provide the greatest stimulation for muscle growth – see tip #2. Classic compound exercises are the bench press, squat, deadlift, overhead press, rows, dips, and pull-ups, and the many variations of each of these.
Weight loss tip 4 – walk, walk, walk
Walking is one of the greatest exercises for weight loss because you can do it anywhere and anytime. A brisk walk of about four miles per hour can burn between 225 and 360 calories per hour, depending on your bodyweight and metabolism. If you consistently walk an average of 45 minutes per day, you can lose a pound per week without making any other changes to your diet or exercise. So look for more excuses to walk, not clever ways to avoid it!
Weight loss tip 5 – stick with it!
This seems obvious, but it’s often overlooked. It is far better to stick with a two-day or three-day per week exercise plan for the next six months, then it is to try working out five days a week and getting burned out after a month. Be realistic about what you can commit to, and then follow through on your commitment to yourself.