How to Lose Weight & Gain Stamina

Increasing your stamina has many health benefits.

Everyone hears about how important it is to lose weight these days, but fewer know that it is just as crucial to gain stamina. Increasing your cardiovascular and muscle strength not only means you're getting a better workout, but also your everyday activities are easier, such as getting groceries from the car or playing with the kids. If you're training for a big event, such as a 10K race, an increase in stamina can help you finish with your best time.

Instructions

1. Improve your diet. Dropping calories is the fastest and easiest way to lose weight, and doing so helps increase your stamina because you are carrying around less fat. Ensure that you are getting enough lean protein from sources such as white-meat chicken and fish. This lets you build up muscle and help keep your hunger cravings satisfied. Drink plenty of water, both to lose weight and replace fluids lost by exercising. Replacing these fluids also combats fatigue, which can interfere with endurance.

2. Beef up your exercise. Start a regular exercise routine if you haven't already. This helps you lose weight by burning excess calories and increases your stamina by raising the physical stress level (temporarily) on your body. Use a combination of cardiovascular and strength-training exercises, for example, weight lifting. Choose a cardio routine using machines, such as treadmills and ellipticals, or one such as running or aerobics. Use weight machines or free weights to increase your muscle strength. Work out at least three times a week, preferably five to six times a week. The duration of the workout can vary but should be a minimum of one hour per day, including both cardio and strength training.

3. Increase the amount of exercise you do, but go slowly. For instance, if you run for 30 minutes one week, try pushing it to 35 minutes the next, 40 minutes after that, etc. If you lift 5 lbs. on the bicep curl machine one week, try using 8 lbs. the next week. However, do fewer repetitions if the weight is too heavy for you to use comfortably.

4. Allow one day per week for your body to rest and recover.

Tips & Warnings

• Do not lift weights on the same muscle groups on consecutive days -- allow a day in between for the muscle fibers to repair and build up new tissue.

References

• "Building Strength and Stamina"; Wayne Westcott and Nautilus Human Performance Systems; 2003