Losing Weight Takes Exercise and Diet Essay - 596 Words

In addition to a sensible diet, exercise contributes to weight loss. The American Heart Association recommends doing 30 to 60 minutes of moderate cardio on most days of the week, and strength training on two days to reduce your weight. (See References 1) To lose 1 pound of fat, a daily deficit of 500 calories is needed. This might sound like a lot, but by adjusting your cardio and strength-training workouts, and engaging as many muscles as possible, you can maximize your caloric burn without living in the gym. Boost Your Cardio Intensity High-intensity interval training, or HIIT, can make you burn more calories during and after your workout, because it forces your body to work harder. During HIIT, you go back and forth between short†¦show more content†¦For instance, jump rope or do jumping jacks between the exercises. The ACE recommends doing circuit training at least twice a week. (See References 5) Include Combination and Compound Exercises Combination and compound exercise can optimize your strength training routine. Although you might not burn a lot of calories during the exercises, you stimulate more muscle tissue by working multiple muscles at the same time. (See References 6) Muscle tissue burns more calories than fat and boosts your resting metabolism. (See References 7) Combination exercise can include lunges with biceps curls, or lateral or front raises, squats with shoulder presses, and pushups with dumbbell rows. Compound exercises can include dead lifts, lunges, squats, bench presses, lat pull-downs, pull-ups, and bent-over rows. Key Concepts maximize caloric burn burning many calories exercise caloric burn References American Heart Association: Losing Weight [http://www.heart.org/HEARTORG/GettingHealthy/WeightManagement/LosingWeight/Losing-Weight_UCM_307904_Article.jsp] Shape.com: 5 Ways to Burn 500 Calories in 30 Minutes [http://www.shape.com/fitness/cardio/5-ways-burn-500-calories-30-minutes] American Council on Exercise: High-Intensity Interval Training [http://www.acefitness.org/fitness-fact-article/3317/high-intensity-interval-training/] American Council on Exercise: What is cross trainingShow MoreRelatedQuick Weight Loss Diet Plan Essay1583 Words   |  7 Pages Lose 5 Pounds in 5 Days Fast Quick Weight Loss Diet Plans Intro Why Some People Fail to Lose Weight FAQ s How Much Will You Lose Conscious Eating Leads to Weight Loss Success The Basic Diet Plan Alternative Plan One Alternative Plan Two Alternative Plan Three Alternative Plan Four Alternative Plan Five Intro We live in a land of too much food. 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