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You should always discuss exercise changes with your doctor, but this is especially important if you haven't been very active in the past. Increasing your exercise levels too fast can lead to injury or medical complications. Not only is this dangerous, but it will also delay the results you want. Tell your doctor that you plan to workout 5 to 6 days a week, including both cardio and resistance training. Cardio is one of the best ways to lose weight, though you will need to combine it with dietary changes. For increased weight loss, do 45 minutes to 1 hour of cardio 5 times per week. Good cardio exercises include walking, running, swimming, cycling, rowing, and jumping rope. Start with something low-impact (like walking or swimming), then work your way up to more high-intensity cardio activities (like running or rowing). Allow your body time to adapt to a cardio fitness plan. Workout every other day for the first 1 to 2 weeks, if you were previously inactive. Add extra time and days to your plan until you reach a 6 day fitness goal. Use interval training methods. Work out at a moderate intensity and do bursts of high-intensity or resistance movement. You will burn more fat in the same period of time if you do intervals. Remember that calorie burns through exercise should be coupled with calorie deficits in your diet to see the results you want. Use free weights, weight machines, resistance bands or a combination to kick start your metabolism and lose extra weight. Strengthening your muscles will help you lose fat from a wider variety of muscles. Remember that muscle weighs more than fat. So, strength training will help you get leaner and lose fat even if the scale doesn't show much weight loss. Continue doing strength training for 2 days a week for the first 2 to 4 weeks. Once your body gets used to the workout, you can increase to 3 days per week. This usually takes about a month. A weight loss period should be treated like training for a sports event. Failure to drink water, stretch, and give your body a rest can result in injury and it will be more difficult to lose weight with good nutrition alone. Take 5-10 minutes before each workout session to warm up your body. For your warm up, try dynamic stretches (those that involve performing controlled movements that gradually increase your range-of-motion). Dynamic stretches are best for warming up because they get the blood flowing throughout your body. Do not do static stretches when your muscles are cold, as this can lead to injury and reduce your performance. Signing up for fitness classes with a friend is a wonderful way to stay motivated. Meeting hour-long fitness goals is easier if you have scheduled the class in advance and are participating in a structured workout class. Signing up for classes means that other people will expect to see you there, especially after you've been going for a while. This will also help motivate you to keep going to the classes. Once you get to the second month, try some new workouts. Using different muscles for strength training and cardio exercise will increase your metabolism and help you lose weight. As you grow accustomed to certain cardio exercises, consider alternating machines/activities. For example, spend one day on the elliptical machine, then go for a swim the next day. During strength training, make sure that each muscle group has time to recover before your next session. Muscle confusion, or targeting different muscle groups once your body grows accustomed to a specific workout routine, can help increase your weight loss. Ask your trainer to do fitness tests at 1 month and 2 months to help you meet weight loss and inch reduction goals. Your personal trainer will be able to recommend certain activities that will help you with your weight loss goals, tailored specifically for your body. Cooling down will help your heart rate return to normal after your workout and will allow you to condition your muscles. Try practicing lunges to stretch out your thigh and calf muscles. Sit on the ground with your legs spread apart out in front of you and lean your arms toward one foot to stretch out your arms and back. Hold the stretch for a few moments, then lean back out toward the other foot.
Talk to your doctor to find out if you are healthy enough for exercise. Do at least 30 minutes of cardio 5 to 6 days per week. Do strength training for 30 minutes 2 days a week. Stretch to avoid injury. Take fitness classes. Switch up your workouts. Schedule regular sessions with your personal trainer if you have one. Do a cool down after your workout.