When you need to lose 20 lbs. of body weight, the best method is to begin a consistent aerobic exercise and strength training regimen. Both types of exercise burn calories and will ultimately lead to fat loss with regular implementation. Couple your fitness routine with a nutritious meal plan low in saturated fats to reach your goal weight.
Weightlifting
Building muscle around your body not only looks good, it boosts your metabolism to burn more calories throughout the day. As you strengthen your major muscle groups, your lean body mass increases, which uses more calories to maintain. This means that you will burn more calories at rest, ultimately leading to greater weight loss. Try to perform a total-body workout at least twice a week, with 48 hours between strength-training workouts to allow time for muscle recuperation. Concentrate on strengthening your chest, Circuit Training
Circuit training is a method of strengthening muscle while burning calories in a short period. This type of exercise is ideal when you do not have time to complete a regular full-body strength-training workout. However, you may decide to implement a day of circuit training in addition to your regular strength training workouts for additional calorie burn and muscle development. Training on a circuit involves performing several exercises back-to-back with little or no rest between exercises. For example, you may perform 10 biceps curls, 10 triceps extensions, 10 military presses, 10 dumbbell deadlifts, 10 chest presses and 10 squats during a circuit. Rest for two minutes before repeating this circuit. Perform four to five sets of this circuit for an effective circuit training workout. Change exercises performed in your circuit as you wish to complete a full-body workout. Remember to allow a day of rest between strength training and circuit training workouts.
Aerobic Exercise
Aerobic exercise is crucial for burning calories and ultimately losing body fat. The more intense the aerobic exercise, the more calories you will burn. A 200-lb. person who jogs at a speed of 5 mph will burn more than 700 calories in an hour. However, if the same person runs 8 mph for the same amount of time, he will burn more than 1,200 calories. Be sure to perform more vigorous exercise to see the best weight loss results. Strive for 30 to 60 minutes of aerobic exercise at least five days a week.
Cutting Calories
Don't forget that in addition to your workout routines, you must also keep your calorie consumption under control. To lose a pound of fat, you must burn 3,500 calories. If you use more calories than you consume in a day, you will ultimately lose body fat. Try eating several small, nutritious meals and snacks throughout your day. Consume lean proteins, such as fish, chicken, turkey and egg whites, along with whole grain foods, including whole grain breads, cereals and pastas, brown rice and wild rice. Avoid foods high in saturated fats and sugar to naturally decrease caloric intake. Snack on low-calorie, low-fat foods, such as celery, carrots, apples, berries and low-fat yogurt or low-fat cottage cheese.
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