Work Out Schedule for Weight Loss

While trying to lose weight, structure is key. Developing a workout schedule helps to easily manage and track workouts. Planning the dates and times of workouts ahead of time and partipating in activities you enjoy will help with motivation and follow-through with routine. After reaching your weight loss goal, you can refer to your workout schedule when needed as a way to maintain your goal weight.

Recommended Weight Loss per Week

The slower you lose weight, the higher your chances are for keeping it off. Losing weight slowly encourages lifelong exercise and knowledge of a healthy diet as the pressure to lose weight fast will be nonexistent. Someone whose goal is to lose 14 pounds in two months (1.5 lbs. per week) has a better chance of success than the person whose goal is to lose 27 pounds in two months (3 lbs. per week).

The Best Time to Work Out

Although many people work out in the morning to get it out of the way, the best time to work out is ultimately up to individual preference. Creating a workout schedule at the beginning of each week may be helpful for people whose schedules vary day to day. Working out at the same time each day may better suit people who work a set schedule.

Effective Timing for Effective Weight Loss

Beginners should aim for 20 to 30 minutes of lower intensity cardio until they feel comfortable increasing workout times, possibly up to 45 minute sessions for optimum weight loss, according to Professor Joanne Keaveney, R.D., of the Communication Sciences and Disorders Department at Emerson College. Brisk walking, swimming and using the elliptical trainer are adequate choices of low intensity cardio. By starting slower, the rate of your success increases. It's also helpful to enlist a workout buddy or to treat yourself each time a new weight loss goal is met.

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Incorporating Weight Training

Adding weight training to a workout schedule three times a week for 20 minutes will help to build muscle, which increases the amount of calories you burn while the body is at rest. Weight training will also better sculpt and shape the body than by doing cardio alone. The best way to begin a weight training regime is with the help of a personal trainer, who can demonstrate the proper form and techniques to avoid injuries.

The Importance of a Healthy Diet

The American Heart Association recommends eating a healthy diet rich in whole grains including bread, pasta, cereals; fruits; vegetables; low-fat protein such as fish and skinless chicken breast; low-fat dairy including milk and yogurt; legumes such as beans and hummus; and heart healthy fats including olive and canola oil. These foods will supply the body with energy and essential nutrients needed to effectively build muscle and burn calories. Watching portion sizes, drinking alcohol in moderation and cutting back on salt intake (aim to have less than 2,300 milligrams of salt per day) are also beneficial for weight loss.