If you are looking to lose weight and stay fit, then you've got to do more than just cardio exercising. Although aerobic exercise is vitally important because it keeps our oxygen flowing and strengthens our lungs, it's best combined with strength training. This gives every part of your body with the power to improve. 150 minuets of moderate Aerobic exercises or 75 minutes of vigorous exercising combined with strength training three times a week along with maintaining a healthy diet is what will get your body in shape for the long run.
This can seem imitating at first but if you find something you love then it can be enjoyable! For example a tabata class, zumba, or yoga a couple times a week for aerobic along with good eating and strength training will help with weight loss. Another large factor to weight loss is consistency, not giving up two weeks in because of "inconvenience" or "too hard." If it's something you want bad enough you will achieve it!
If your looking for somewhere to start here's a week sample of what a 150 moderate aerobic exercise combined with strength training three times a week can look like:
Monday - Upper body & 20 min Aerobic
Set 1:
Incline Dumbbell Press
Seated Dumbbell Press
Dumbbell Side Lateral Raises
-2 sets x 8 reps
Set 2:
Triceps Rope Push Downs
Pec/Dec Machine
-2 sets x 8 reps
Abs:
Mountain Climbers - 30 each leg
Plank Hold - 30 sec
Stability Ball Crunches - 20 front/left/right
Cardio: 20 min
Tuesday - 30 min Aerobic
Wednesday - Lower Body & 20 min Aerobic
Set 1:
Body weight squats
Walking lunges
- 2 sets x 8 reps
Set 2:
Bodyweight Side Step Outs
Leg extension Machine
Monster Walks with band (8 each way)
- 2 sets x 8 reps
Abs:
Russian Twist - 20 each side
Side Plank Hold - 30 sec each side
Heels to heaven - 15
Cardio: 20 min
Thursday - 30 min Aerobic
Friday - Total Body & 20 min
Set 1:
Bent Over dumbbell row
Preacher Curl Machine
-2 sets x 8 reps
Set 2:
Pulse Squat
Stability Ball Glute Bridges
Elevated Lunges (Stepping onto 2-3 block high)
-2 sets x 8 reps
Abs:
Plank Jacks - 30
Reverse Crunches - 20
Heel Touches - 20 each side
Cardio: 20 min
