A healthy weight loss programme is incomplete without a good exercise routine, and weight training mixed with cardio is the best way to lose weight. Of course, variations and forms exist, but any workout that stresses on muscle tone and increased heart rate will always help you lose weight and keep it off.
More muscle = faster metabolism
The best way to lose weight and keep it off is to increase your metabolism. Most people think that the best way to lose weight is to do as much cardiovascular training as possible. While cardiovascular training will help burn calories, it does not provide a long-term metabolic boost. Increasing the amount of muscle in your body is the most effective way to lose those unwanted pounds for good. Here’s why:
• It is estimated that just one pound of muscle will burn an extra 35 to 50 calories per day, at rest! That means that it is burning these extra calories while you are relaxing, at work and even sleeping!
• An extra 10 pounds of muscle will therefore burn approximately 350 to 500 extra calories per day, or over 3,500 per week.
• In order to lose one pound of fat you must burn an extra 3,500 calories.
• This means that if you increase the amount of muscle mass in your body by 10 pounds, you will lose a pound of fat every seven to 10 days, without making any other changes!
Increase your activity levels
Someone who increases the amount they exercise, but maintains the same diet and calorie intake, will almost certainly lose weight.
Every single time you exercise more than usual, you burn calories and fat.
There are lots of ways to increase the amount of activity you do. Team sports, racket sports, aerobics classes, running, walking, swimming and cycling will all improve your fitness levels.
Find something you enjoy that’s easy for you to do in terms of location and cost. You’re then more likely to build it into your routine and continue to exercise, despite inevitably missing the odd session through holidays, family commitments, etc.
- Leave your car on the drive and walk to the shops.
- Try to incorporate longer walks into outings to the park, coast or countryside and take a picnic.
- Every extra step you take helps. Always use the stairs instead of the lift, or get off the bus a stop before the usual one and walk the rest of the way.
- Use commercial breaks between TV-programmes to stand up and do exercise, or consider using an exercise bicycle in the living room while watching your favorite programme.
- While talking in mobile try to walk and talk.
