Weight Loss Workouts

By Muscle Guy • November 19, 2009

If you aim for true weight loss, a strict restraint on food intake partnered with vigorous exercise to shed the extra pounds is the central approach towards the goal.

Calorie intake should basically come from natural foods and must be lesser than the amount of calorie you will shed. If you take in more calories than you burn you will never get to your goal. No workout on earth will beat a bad diet.

Workouts to lose weight should contain a blend of aerobics, weight-lifting and isometric exercises to increase your metabolism, grow your muscles and increase your strength … all of which burns fat.

Any exercise routine that increases your lean muscle mass is going to help you lose weight in the long run. While lean muscle does weigh more, it’s healthier, takes up less mass on your body and those muscles burn more calories when you do work them… also lean muscle mass consumes fat to power itself.

Workout programs that burn the most fat are those performed with light weight yet consistently repeated. The bane of most people who are overweight is their belly, their gut, their paunch… it is the caretaker of those last, stubborn 3 to 6 pounds.

And to eliminate it, strengthening the core muscles is a fantastic way to reduce the waistline; whether it’s Pilates, an aggressive Ab routine or a trainer-designed callisthenic series of moves and positions, the goal is stay moving as much as possible for the continued sweat.

If you want to lose weight, you would have to employ exercises designed to give the heart a rigorous workout. At least a 20 minute strenuous run (or bike ride or steps on the Stairmaster or treadmill, etc.) every other day will increase your heart rate and your metabolic rate.

You might have to start slow in terms of pace, but you need to work your way up to a heart rate that is burning the necessary calories and has you sweating profusely.

What’s important to remember when doing workouts to lose weight, is to determine what your optimal heart rate is (which depends on your weight and age) and to maintain that optimal heart rate for at least 30 minutes 4 to 6 days a week while doing intense interval cardio work for about 20 minutes after your weight-lifting session is really a great way to burn the calories, sculpt your body and take off the weight.

Heavy exercise is not necessary to lose weight although this will help develop muscle mass which burns fat faster, eventually leading to a dense but thin physique. When you do hit the weights, you want to do high reps with lighter weights, this increases your caloric use. For example, if you’re performing squats, it would be best to lift about a quarter off your optimum weight in 20 repetitions in as much as 4 sets. After a few days, you will start feeling the effects of the weight loss routine. (Provided you’re not rewarding your great workout with a pizza.)

Not as quick as if you were taking some questionable supplement, but losing weight, keeping it off and remaining sexy, supple and smooth is a matter of adjusting your diet and maintaining a rigorous workout schedule.

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