Exercise is essential for losing weight, but some activities are better than others for dropping unwanted pounds. Exercise has many benefits including weight loss, stress reduction and improvement in cardio health. It is not easy for many to begin an exercise regimen, so start slow and increase activity to lose weight.
Weight Training
Lifting weights, combined with a healthy diet, is an effective way to lose weight, since muscle mass burns more calories. According to Miriam Nelson, a researcher from Tufts University, individuals who followed a healthy diet and lifted weights lost 44 percent more weight from fat than those who only made dietary changes. Weight lifting is effective in boosting metabolism, allowing you to burn calories even when the body is at rest.
Lift weights for biceps, hamstrings, quadriceps, back and triceps three times a week, with a day of rest in between. Rest is important to provide muscles a chance to repair tissue.
Cardio
The second most important factor in weight-loss exercise is cardio activity. Cardio workouts boost the metabolism, allowing you to burn calories later in the day, even when you are sleeping or sedentary. Cardio can also be done every day of the week, unlike strength training, where you need to give your body rest to repair it.
There are no single "best" cardio activities, though some exercises may burn more calories than others based on exertion. High-impact cardio, such as running or interval training, burns more calories than low-impact activities like walking. Cardio that affects the whole body, like skiing, increases the heart rate and works the lower and upper body.
According to the American Heart Association, 30 minutes of moderate-to-high intensity cardio activity is recommended about five days a week.
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