How to Lose Weight With an Exercise Routine

According to a 2010 article in the New York Times, nearly 34 percent of Americans are obese. If you're one of the many Americans planning to take that extra weight off, you probably understand how important exercise is in that equation. Exercise burns calories, improves muscle tone, increases your stamina and gives you more energy. Starting an exercise routine can be overwhelming, but once you get into the habit you'll begin shedding weight and improving your overall health.

Instructions

1

Do cardiovascular aerobic workouts that vary the intensity throughout the workout. For example, walking for two minutes followed by one minute of running burns the most calories, according to conditioning specialist Ben Quist, PhD. Dance classes and spinning are also effective cardio workouts with alternating levels of intensity.

2

Try a cross-training workout. Cross-training is one exercise session that utilizes different types of exercise. One cross-training program might involve cardio, such as biking, strength training and stretching. Cross training works different muscle groups in a short period of time, and it decreases your risk of injury during a workout since you're not using the same muscles over and over.

3

Be careful of what you eat after working out. According to "Time" magazine, exercise stimulates hunger. If you reach for a candy bar, you might negate all the hard work you just did. If you're hungry after a workout, eat something sensible such as a piece of fruit.

4

Work out 200 minutes a week. According to Dr. Timothy Church, 200 minutes of moderate physical activity is enough to lose a sensible amount of weight per week. If you're dieting as well, you can get away with exercising a little less than this. If you're new to working out, start by working out 50 minutes a week and work your way up to 200.

5

Give yourself accountability. There will be days you won't want to work out. Get a workout partner who can go to the gym with you. Make a workout schedule where you have nothing to do during that time but work out. Make it a habit to call someone at the end of every week and tell them about how much you worked out. Put pressure on yourself to keep up with your workout routine.