Get More Burn From Your Workout
What's the secret to losing more weight? Boosting your metabolism. And how do you do that? Here's how: Build muscle mass -- and more.
Ideally, you should do this four to five times week for 30 to 40 minutes
each time. "The whole idea here is just getting out there and burning as
many calories as you can," says Heimburger. "What we say is, you should
be exercising at a level where you can talk, but you can't sing."
Tip #3: Focus on frequency, duration, intensity. "As
long as you step up your exercise program from what you're doing now, you're
going to see faster weight-loss results," Heimburger tells WebMD. "Step
up the amount of exercise, the length of time of your workouts and the
intensity, and you'll definitely see progress."
Tip #4: Target losing one or two pounds a week. "That's
pretty much the limit because any more than that would require severe diet
restriction," says Heimburger. "If you think about it, one pound of
body weight equals 3,500 calories. That's a lot to burn. Actually, that's all
the fat your body will let you lose anyway. Any more weight loss will be water
weight or muscle weight, and you'll gain that right back."
Tip #5: Don't run if you hate running. "If you don't
like what you're doing, you're going to end up dropping out," Heimburger
says. Find a form of exercise you enjoy, one that you'll like to do.
But consider this: Popular sports like tennis or racquetball let you combine
muscle conditioning and cardiovascular burn. However, you won't build as much
muscle mass (or lose as much weight) as you would with other forms of strength
training, says McGee.
Tip #6: Exercise in the morning. You'll stick with your
exercise program, says Heimburger. "I think it's because if you decide to
exercise at lunch, you have plenty of time to come up with excuses. But if you
do it first thing in the morning, it eliminates the time you have to come up
with those excuses.