How to Lose Weight With a Training Program

An individual looking to lose weight will need to make some changes to their life. In the human body, weight loss happens when the body burns more calories than it consumes. Implementing a training program will help you boost your metabolism and burn more calories than you remaining sedentary.

Instructions

1

Write down your weight-loss goals in a journal. These goals can include a target weight, pant size or even an amount of days you want to work out each day. Set daily, weekly and monthly goals.

2

Create a calorie journal. Determine the amount of calories your body should be consuming by using an online calculator such as The Calorie Calculator at freedieting.com. According to StealthHealth, an individual that tracks what they eat is more likely to stick to their caloric intake goals than an individual that doesn't.

3

Set aside time during three to four days per week for your training program. Work out around your work, school or family schedule. Write down your workout schedule so you know what days you are working out. According to health coach and personal trainer Sam Omidi, creating a workout schedule that you can easily follow will increase results.

4

Pair cardio and toning exercises together in each of the three days you workout. According to experts at Weight Loss and Training, use light cardio to promote weight loss on your fourth day of exercising.

5

Start each workout with a stretch and a warm up to prevent injury, Omidi says. Stretch your entire body, but focus primarily on the muscles that you will be working out that day. Warm up your body with a five-minute walk.

6

Split your workouts into three phases: upper body, lower body and core (abdominals and back). This will give each part of your body ample time to rest before being worked again and prevent injury, according to exercise experts at WebMD.

7

Tone the upper body by using weight machines or free weights. Use weights that give you resistance and challenge the muscles, but that are not painful to use, according to Barbara Russi Sarnataro at WebMD.

8

Tone the core using a stability ball, according to Jeanie Lerche Davis from WebMD. There are a variety of core exercises that can be performed with a stability ball.

9

Work out your lower body by performing quadriceps extensions, hamstrings curls, lying leg lifts and standing leg lifts to tone and lose weight in your thighs, calves and buttocks, according to Sarnataro.