Weight Lifting
I lift weights three days a week. It's best if you can get a weight training program set up by a professional preferably a personal trainer at a gym of your choice. It makes a big difference when you learn how to properly use the machines and select the weight. Weight training will be different for each person so I'm not going to put my program here, but the point is that you should get some programs set up to cycle through.
You should change your weight training program once every four to six weeks. This doesn't mean you have to pay a trainer every four to six weeks. You can buy a package of training sessions generally and have them set up the programs, then you can cycle through them for a whole year if you prefer.
Weight training is one of the best ways to lose weight. Many people falsely believe that cardio is the only way to lose weight. It's just not true. Weight training builds muscle mass, which burns calories even when you are resting. Additionally, it's important for women to stave off osteoporosis and build strong bones. It's truly one of the best things you can do for yourself.
Cardio
Along with weight training, cardio is important. Power walk or run on the treadmill or outdoors. Swim, bike, hike, jog. All of these are great cardio activities. Remember to change up your cardio every couple of weeks. Add some time or distance to your walking/running regimen. Swim a couple of extra laps.
Can't Afford the Gym So Now What?
No problem! Not everyone can afford a gym membership, but you can still get your exercise in. Go to Wal-Mart or some other discount store and buy some basic weights. Search on the internet for at-home strength training programs. Some other ideas:
- Buy some workout videos and do them at home.
- Walk the dog at a good pace after dinner every night.
- Walk around your workplace.
- Take a lunchtime walk around the block.
- Take the stairs whenever you can.
- Go to the high school track and do some laps.
- Swim in a friend's pool or the local pool.
Whatever you choose to do, the point is that you want to be getting some exercise in at least 30 minutes a day. That's really all you need. If you can do more, great! If not, strive for 30 minutes. You don't even have to do 30 minutes at one time. You can do 10 minutes three times a day. You'll be surprised at where you can fit it in your day if you think about it.
