Weight loss seems to be a constant hot topic across the United States. There are so many diets and exercise products out there, that many people are getting information overload on how to lose weight. Here are some simple guidelines to follow to lose weight with exercise. First and foremost see a physician to ensure you are physically able to perform exercises and there are no issues with your body that would prohibit you from working out. Then you need to calculate you Basic Metabolic Rate (BMR) by using many of the online BMR calculators. This will provide you the minimum needed calories to function during the day. You will then need to figure out how many calories you eat a day, take that number minus your BMR. This will give you the amount of calories you need to burn while exercising.
If you are starting out, your first two weeks you want to get on a treadmill, bike, light jog, or walk for 3 times a week for 30 minutes. Be sure to use a exercise calorie counter to estimated the number of calories you are burning off, so you can figure it into your BMR and eating habits. After your second week, add about 5 minutes a week, until you reach your 6th week. At this point your body should be well adapted to your routine, from here switch to working out 5 times a week, with 3 times doing the treadmill, bike, light jog, or walking. Then the other two days you will want to start incorporating some light weight lifting, doing 3 sets of 12-15 repetitions. Some good weight machines should be a chest press, military press, rowing or lat pull-down machine, leg extension, leg curl, bicep curl, and tricep press. Weight-lifting will help you build muscle and increase your BMR, which will help you burn more fat calories.
Once you are 8 to 10 weeks into your routine, I would recommend switching aerobic conditioning such as biking or running, and trying something new like swimming, your body adapts quickly to your workout routines and will eventually burn less calories, so it is advised to switch up your routines every 8 to 10 weeks, be creative and try new things, also talk to other people in the gyms, they may have a good way of working out that may work for you. The most important thing is that you stay committed to exercising and set goals for yourself each week to keep you motivated, such as how much weight to lose in a week. Many people lack commitment to exercising and they end up gaining all their weight back.
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