How to Lose 10 Lbs. With a Workout

Each movement burns calories.

Weight loss using exercise is not difficult if you are committed to moving, have a knowledge of how weight loss occurs and do not overeat. Keep in mind that any exercise program will fail to take off weight if your caloric intake is more than your energy expenditure. One lb. of fat is equal to 3,500 calories. Each person needs a certain amount of calories each day in order to have enough energy to go about their daily routine. The amount of calories you need depends on your level of activity. If you eat more calories that you burn off, you will begin to gain weight. However, if you burn more calories than you take in, you will begin to lose weight.

Instructions

1. 

   Speed up the movements for quicker results.

   Use idle moments during your day to do mini workouts. Exercise guru Denise Austin explains that you should use this down time to fidget or "figet-cize." For example, if you are waiting for a website to download, look away from the computer screen and do isometric exercises like squeezing your tummy and buttocks and hold for a count of 10 and then repeating 10 times. Pacing while talking on the phone, doing bicep and tricep curls during TV commercials or doing standing calf raises while waiting for a pot of water to boil in the kitchen are also examples of mini workouts.

2. 

   An aerobic workout is best for weight loss.

   Run, walk, or ride a bicylcle at least three times a week for at least 30 minutes at a time to rid yourself of those 10 lbs. Dancing, inline skating, power walking and jogging are some exercises recommended by Austin. Interval training, in which the individual does high-intensity moves interspersed with an equal amount of low-intensity training is good for ridding yourself of extra weight. For example, jog for five minutes, then walk for five minutes and then repeat the sequence. If you are not ready to do the high-intensity part of the exercise for an equal amount of time initially, then adjust the workout to your fitness level.

3. Incorporate an aerobic workout into your fitness routine tailored to your fitness level for fast results. An aerobic workout means your heart rate increases to a target zone and stays there for 20 minutes. To find your target heart rate, take 220 minus your age. This number is your maximum heart rate. Your target heart rate is 70 to 80 percent of your maximum heart rate.

References

• Mayo Clinic: Weight Loss
• Good Housekeeping: Drop Those Last 10 Pounds
• Exercise Goals: Fast Weight Loss Exercises & Tips