Exercise to Reach Your 2015 Goals: Part 1

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.


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.

About rrluthi

Certified fitness expert with a passion for educating and empowering people of all ages (young "kiddos" to the active aging "baby boomers") about the benefits of adopting and maintaining an active, healthy lifestyle, preventing injury, and feeling good. Proven strengths applying cutting-edge fitness/wellness concepts and research through roles as a health coach, fitness trainer, group exercise instructor, and rehabilitation aide—in addition to promoting these concepts in a more systematic way through blogging and social media, community outreach, and corporate wellness program facilitation.
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