Exercise can facilitate a weight loss program, however you cannot neglect diet. Increase your cardiovascular activity to burn excess calories. Perform 150 minutes of light to moderate cardiovascular activity each week (30 minutes, 5 days per week) to start your aerobic program. After 4 to 6 weeks, incorporate high intensity interval training into your exercise routine. Perform 75 minutes of high intensity interval training (HIIT) each week (25 minutes, 3 days per week) to continue to burn calories long after your exercise session. In addition to cardiovascular activity, perform resistance training 2 to 3 days per week to build and maintain metabolically active muscle tissue. Perform exercises with higher repetitions, lower weight, and in a circuit design, and incorporate single-leg exercises to challenge your balance and improve core stability.
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