Losing weight is a commitment that takes discipline. You need to be consistent with your exercise by maximizing your caloric burn and increasing your lean muscle mass while being vigilant of your diet. To lose weight, you need to work out for at least 30 minutes most days at a moderate intensity, according to a study published in the "American Journal of Physiology."
Running is one of the most effective and simplest forms of exercise. It requires little equipment and you already know how to run. Depending on your weight, age, gender and intensity, you can burn around 11 calories per minute running, according to Runner’s World. The total amount of time you spend running is going to have the biggest influence on how many calories you burn, according to running coach, Matt Fitzgerald, on the Runner’s World website. Start slowly and every week increase your weekly total by 10 percent. If you don’t have the time to run longer, start running hills or doing sprints.
Stretching increases blood flow to your muscles. While stretching typically does not raise your heart rate enough to increase your caloric burn, it should still be a vital part of your exercise routine. This is because it improves your flexibility and overall athletic performance and decreases your risk of activity-based injuries. By consistently stretching, you’ll be able to get more out of your running and strength-training sessions. Focus on your major muscle groups such as your shoulders, back, hips, thighs and calves when you stretch.
Adding lean muscle mass increases your resting metabolic rate. This helps you lose weight because a pound of lean muscle burns more calories than a pound of fat, even when you are sleeping. To build lean muscle mass, you need to hit the weights. To build mass quickly, stick with simple exercises that target your major muscle groups such as squats and lunges for your lower body, bench presses for your chest muscles and the lat pull down for your back muscles. When lifting, choose a weight that you can do for eight to 10 repetitions with proper form before feeling fatigued.
The foundation to any successful weight loss is exercise combined with a healthy, calorically controlled diet, according to the Mayo Clinic. While just wanting to exercise regularly is a solid goal, the Mayo Clinic recommends making your goals more measurable. Try setting a specific goal such as running for 30 minutes per day, four days a week and lifting two days per week. Write down your results to track your progress.
Fitzalan Gorman has more than 10 years of academic and commercial experience in research and writing. She has written speeches and text for CEOs, company presidents and leaders of major nonprofit organizations. Gorman has published for professional cycling teams and various health and fitness websites. She has a Master of Arts from Virginia Tech in political science and is a NASM certified personal trainer.