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Although exercise doesn't cause weight loss by itself, including regular physical activity will help support your weight loss efforts. Aim to be active for at least 150 minutes each week. Aerobic activities can include exercises like: dance classes, hiking, jogging, or biking. Be wary of the calorie estimates on cardio machines. The numbers listed aren't necessarily accurate for your height, weight, or gender. Resistance training is a great compliment to cardiovascular activity and your weight loss. As you build more muscle mass, you will increase your metabolism and burn more calories overall. It's recommended to include two days of strength training each week. Strength training includes activities like: weight lifting, Pilates, or isometric exercises like push-ups or crunches. Scheduling a session or two with a personal trainer might be a good idea. This is especially true if you're unfamiliar with some exercises or want to find an exercise routine that will support your new weight loss plan. A personal trainer can assist you in creating an exercise plan that is progressive, periodized, and appropriate for your abilities/goals. Many gyms offer a free or discounted personal training session when you join or as part of your membership. A personal training session might be costly, but you may only need one or two sessions to learn a routine or learn how to use the machines.
Include cardio exercises weekly. Participate in strength training. Sign up for a session with a personal trainer.