If you are hoping to lose a significant amount of weight from your new exercise regimen, it is important to adjust your routine to focus on the best exercise for weight loss rather than muscle building or toning.
The amount of exercise you should perform depends on how much weight you are hoping to lose. You need to burn approximately 3500 calories to lose one pound of fat. You can do this by cutting calories out of your diet or by increasing your physical activity. Most successful weight loss routines combine these two methods together to improve overall physical health. Of course, if you plan on cutting calories from your diet, it is important to make sure you are still taking in enough calories to maintain your increased level of activity.
Most exercise routines focus on doing aerobic exercises to lose weight. Adults are typically advised to get at least 150 minutes of aerobic activity per week at moderate level. They should also be accompanied by 75 minutes of vigorous aerobic activity. These activities can be divided amongst several days, in sessions that are 10 minutes or longer. In addition to aerobic activity, adults should include at least two sessions of strength training per week. These activities help promote muscle growth which can increase your athletic abilities and help prevent injury as you increase your aerobic exercises. In general, aim to get 30 minutes of physical activity a day, alternating the type of activity you do each day so that you do not overstress a particular part of your body.
As a general rule, sustained and rhythmic activity which works several large muscle groups can count as aerobic exercise. The goal is to make the lungs work harder so that more oxygen can be pumped throughout the body.
If you are severely overweight or you suffer from conditions like heart disease, you should consult your doctor before taking on any new exercise routines. It's important to determine what level of activity is safe so that you do not put too much stress on your heart while you exercise as this can be dangerous. Your doctor may also help you set a diet that will determine the calorie level you should take in to promote healthy weight loss.