How to Structure a Workout to Optimize Weight Loss

If you already go to the gym, you are accustomed to seeing people who go day after day, but make no progress with their weight loss. You may even be one of these people. The fact is that many people do not plan their time at the gym in a way that optimizes weight loss. If you are eating right and going to the gym, why waste your time? The order of your workout matters, especially when you have a lot of weight to lose.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• A gym membership is preferred, but this program can easily be modified for use without access to a gym or exercise equipment.
• Motivation
• Time
• Commitment

1. Many people make the mistake of stretching first. Most trainers recommend that you not stretch without warming up first. A warm up is important. So the first thing you should do is spend five minutes doing low impact cardio activity that gets the blood pumping to your muscles. At the gym, I set the treadmill to a "fast walk" pace and set the timer for five minutes. Be sure to pump your arms and get your whole body engaged in your warm up.

2. Now it's time to stretch. Press stop on the treadmill (do not jump off while the belt continues)...or stop whatever warm-up activity you've decided to do. Learn five to six simple stretches that, altogether, will stretch all your major muscle groups. Aim to hold your stretch for thirty seconds. Breathe into the stretch. For example, if you are bending over to touch your toes, as you relax and exhale each breathe, push yourself into your stretch just a little more. Continue to do this until your thirty seconds have expired. Do not bounce in and out of a stretch. Continue this until you have completed your set of five to six stretches.

3. You are now ready to begin your exercise program. The first twenty to thirty minutes should be spent on cardio. You may choose to go back to the treadmill, go for a jog, ride a bike, roller blade, or even take an aerobics class. The key to kicking up your metabolism during this part of your program is to do interval training. In other words, do three or four sets of taking your exertion level from a four or five up to an eight or nine - with a minute of exertion level two or three in between. During the last round, bring your exertion level as close to a ten as possible. Level one is no exertion, two to five is increasingly slight exertion, level six to seven is the range where you begin to have a difficult time holding a conversation, at level eight and above conversation is not possible, level ten is the brink of feeling nauseous. Do not stay at level ten for more than thirty seconds.

4. At the end of the thirty seconds of maximum exertion, drop your exertion down to a level two or three and cool down for five minutes. You must continue to move your body during this time.

5. The next fifteen minutes should be spent with weights. Research online, read a book, or consult with a personal trainer for exercises that will help you achieve your goals and to find out how many reps and sets you should do. You should alternate between weight training for upper and lower body on different workout days. On your upper body days, choose one exercise that primarily focuses on each of following muscles: chest, back, shoulders, biceps, triceps. On lower body days, choose one exercise for each of the following: quadriceps, hamstrings, calves. As you lift the weight, focus your thoughts on the muscle that is working. Focus, the right speed, and the right intensity are important in this step. It is strongly recommended that you meet with a trainer at least once to have someone show you how to get the most out of your weightlifting. The goal is not to become huge and bulky (unless you want to), but to become lean and tone.

6. Spend approximately five minutes focusing on your core strength. This includes your abs and lower back. Do not do to exact same core strengthening routine every day. Consult with a trainer or research different ways to strengthen your core.

7. Finish your exercise program with fifteen more minutes doing low intensity cardio. The stationary bike, elliptical machine, or treadmill on an incline are ideas. The goal is to continue to sweat and breathe deeply, but only at intensity level five to six.

8. This step is optional, but highly recommended. At this point, I like to take some time for myself and sit in the sauna or steam room where I can relax, be proud of myself for all the work I just did, and clear my mind. After about fifteen minutes, I head back into the real world (that part is probably not optional for most of us).

9. Finally, you should have a shake made of high quality protein powder. Ask your local health food or vitamin store for recommendations. Some contain dairy and may upset your stomach, so if you are sensitive to dairy, be sure to purchase something that agrees with you. You should have this shake no more than an hour after you complete your workout - for best results, try to have it within thirty minutes of completing your workout.

Tips & Warnings

• Do this routine three times a week along with eating a healthy diet.
• Never do this routine on consecutive days.
• Do not repeat the routine in the exact same way each time. For example, on Mondays, you might do your first cardio on the treadmill, weights for upper body, and second cardio on a stationary bike. On Wednesdays, you might do your first cardio in a kickboxing class, weights for lower body, and second cardio on the elliptical machine.
• Do not do a leg intensive cardio workout on days that you do weight training for your lower body (this is overtraining).
• If you have a lot of weight to lose, you should spend approximately ten hours a week exercising.
• It is not considered exercise if you are socializing rather than working out.
• It is not mandatory that you do the weight training portion with weights. You can use your own body to exercise the major muscle groups. A personal trainer, book, or research will help you find what works for you with what you have available.
• Make sure you are consuming the recommended amount of water for your body size and exertion level.
• Every six weeks, re-evaluate your fitness level and make changes to your routine that will prevent you from plateauing.
• Many people find it difficult to do high intensity exercises on their own and they need a trainer to push them to their limits, within safety. If this is you, invest in a trainer - at least for the first two or three workouts.
• Do not start an exercise program without consulting with a qualified professional, such as your doctor.
• While this workout calls for high exertion and high intensity, and both are needed for weight loss, use your best judgment to keep yourself from going too far. If you question how high the intensity should be, consult with a trainer.

[deedavis]

on 4/19/2009 Very detailed information on "How to Structure a Workout to Optimize Weight Loss." It is very important to just be healthy no matter what size you are. Thanks for the information.