If you’ve decided to get fit and adapt a healthy lifestyle, regular physical activity is essential to your success. It allows you to burn calories, which reduces those excess pounds you might be struggling with. Incorporating regular strength-training sessions into your routine can help strengthen your muscles so that when you shed the top layers of fat, your body appears toned and trim. With consistency and determination you can be in better shape in three months, starting right in the comfort of your own home.
Create a caloric deficit so you lose weight at the expert-recommended rate of 1 to 2 lbs. per week. For each pound of fat you want to lose, burn 3,500 calories weekly. For example, lose 1 lb. by shedding 500 calories daily.
Complete cardio activity at home most days of the week. Select intense activities to shed more calories, such as jumping rope, jumping jacks or a high-impact aerobics video. These activities burn at least 500 calories an hour for a 160-lb. person. During vigorous activities, you shouldn’t be able to say more than a few words without stopping your workout.
Use an interval-training approach so you burn calories and increase your strength. For example, start out walking in place or on a treadmill. Then, increase your pace to jogging for a few minutes. Rotate between the two activities for at least 30 minutes.
Perform strength-training exercises to burn calories and tone your muscles. With strength training, your body also continues to burn calories after your workout is over. Select exercises that target a variety of muscle groups, such as your legs, chest, arms, back and abs. Use your body weight, dumbbells or heavy books or water bottles for resistance. Complete sessions that last at least 20 to 30 minutes.
Items you will need
- ✓ Dumbbells, heavy books or water bottles
- Don’t use fad diet programs to lose weight. These programs require using special powders, pills or consuming a single food, like grapefruit, for several days. These programs might result in weight loss; however, it’s difficult to keep this weight off.
- Consult a doctor before starting a diet or exercise regimen, especially if you have injuries or a medical condition.
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This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.