If you’ve decided you want to take off those extra pounds, you’ll want to set up a weight loss and training program that is adaptable to your body and lifestyle. Luckily, there are a multitude of different aerobic and strength training plans that you can follow. You need both to maximize your overall health and weight loss.

When it comes to aerobics, you can choose anything that gets your heart rate up. This can be walking, swimming, jogging, aerobics classes, running up the stairs, or even housework. If it gets you breathing quickly, this is considered aerobic activity so don’t be fooled into thinking you need to make time to the gym to get you to exercise in. Squeeze it into your normal daily activities to save time and money. Aerobic activity burns fats and contributes to a healthy heart so this part is not to be taken lightly.

If you haven’t done any kind of aerobic activity for a while, you need to start off with very little weight loss and training. Even two minutes a day is acceptable (another reason to not book your gym membership right now). You’ll proceed according to how you feel after each mini-workout. You can add a minute to each session or a minute each week, but go gradually to get the best results. The key is to be consistent. This doesn’t necessarily mean you need to work out every day, but it’s recommended to do so at least two times a week (and three to six is preferred). If you are at the 2-minute-per-day stage, this is extremely easy to accomplish. However, once you start building in more time, it will get to be more of a commitment.

Strength training includes weight lifting or using resistance bands or other types of resistance mechanisms. You can also do bodyweight exercises which don’t require any other equipment except for yourself. Strength training is needed to tone and strengthen your muscles and increase your metabolism.

If finding the time to work out is your main issue, circuit training could be the solution for you as it combines both aerobics and strength training. Circuit training involves doing different activities for 30 to 60 seconds at a time. So, after warming up, you could do squats for about a minute, then jump rope for about a minute, then do some resistance exercise for about a minute, then walk or run for about a minute, then do some push-ups for 30 seconds, then run, then cool down. This is just one example. As you see, you alternate between aerobic activities and strength-building activities.

Interval training is similar to circuit training except it is more aerobic. With this type of training, you alternate your activity between slow and fast bursts which helps to burn calories and fat more quickly. Pick out the weight loss and training method that suits you best and stick to it.

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