How to Run or Weight Train for Weight Loss

Run for weight loss.

Losing weight is often a long and complicated process. The basic premise of weight loss is to expend more calories than you consume. That can be done either by diet, exercise or a combination of both. Running and weight training are two types of exercise that contribute to weight loss. Running is a high-intensity cardiovascular exercise that blasts calories. Weight training build muscles which burn calories, even at rest.

Instructions

1. Create a schedule. The act of creating and following a workout schedule will make it more likely to reach your goals. On the schedule, allot three to five hours each week for running. Increase or decrease the exact number of hours depending on your goals and desired rate of weight loss. Add two days per week for weight training on the schedule. Make certain that the days are not concurrent. Your body needs one full day of rest between weight training sessions.

2. Begin running four days per week. This will burn calories enough for weight loss. If you are a true beginner, work your way up to running the whole time before attempting a full run. The running schedule for weight loss should start out as running 30 minutes, walking for five minutes and stretching for five minutes on Mondays.

3. Perform full body weight training two days per week. Schedule it for Tuesday and Saturday if possible. The routine should take approximately 30 to 60 minutes. This routine should include exercises such as push-ups, lunges, overhead presses and reverse crunches. Target all areas of the body. Use dumbbells, workout machines or even your own body weight.

Tips & Warnings

• Stretch before and after every aerobic and weight training workout.

• Consult your doctor before beginning a fitness program.

References

• American College of Sports Medicine: Physical Activity & Public Health Guidelines
• Runner's World: Weight Training
• Women's Health: Intermediate Running for Weight Loss