Goal #1

Losing Weight

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.

References

Clark, M.A., Sutton, B.G., & Lucett, S.C., (2014). NASM Essentials of Personal Fitness Training, 4th Edition, rev. Burlington, MA: Jones and Bartlett Learning.

Curioni, C.C. & Lourenco, P.M. (2005). Long-term weight loss after diet and exercise: a systematic review. International journal of Obesity, 29(10):1168-74.

Jabekk, P., Moe I., Meen H., Tomten, S. & Hostmarl, A. (2010). Resistance training in overweight women on a ketogenic diet conserved lean body mass while reducing body fat. Nutrition & Metabolism, 7:17.

Penney, S. (2014). Exercise is key to achieving top new year’s resolutions. NASM Blog. http://blog.nasm.org/fitness/exercise-key-achieving-top-new-years-resolutions/ Accessed on December 25, 2014.