Many people starting a workout regimen do so with the goals of losing weight and burning fat. When you begin an exercise programme, it is vital to perform exercises that build lean muscle mass while burning calories as lean muscle increases the amount of fat you can burn. Use cardiovascular exercises such as walking, running, biking and swimming as the basis for your workout and add lean muscle-building exercises to reach your goals.
Stand with your arms straight down to your sides, your palms facing backward and your feet separated to hip-width. Pump your arms vigorously in a back and forth motion 10 times. Keep them straight for the duration of the movement and only move them a total of 12.5 cm (5 inches). Breathe in for five seconds and breathe out for five seconds. Perform three sets of 10 before lifting your right leg in front of you. Continue pumping your arms until you complete another set of 10. Alternate legs and repeat.
Hold onto a pair of light dumbbells and use your right foot to lunge forward. Position the weight in your left hand on your hip and lift your right arm up to shoulder level. Point the weight in your right hand outward as if you are holding a sword. Bring your right foot back to the centre. Now, lunge out to the left, positioning your right hand on your hip while lifting your left arm out to the side until it reaches shoulder level. This completes one repetition. Complete 10 repetitions before repeating on the opposite side.
Lower your body into a plank position on a step that is 30 cm (12 inches) high. Place your hands at shoulder-width. Using your left foot, take a step to the front of the step. Keep your left thigh level with the floor and your right leg completely straight. Without removing your hands from the step, jump slightly and switch legs, landing with your left leg stretched behind your body and your right leg bent. Keep going for 60 seconds. Take a break for 60 to 90 seconds and repeat.
Before you embark on any type of new weight loss or exercise programme, make an appointment with your GP to discuss it. Your doctor will be able to provide any advice or recommendations. If you have any type of medical conditions or other limitations, your doctor will also be able to tell you any kind of special accommodations to perform exercises correctly.
- “Fat Burning Exercises for Energy & Weight Loss"; Jane Wake; 2005
- “Winning by Losing”; Jillian Michaels; 2010