Popular Non-Diet Strategies for Healthy Weight Loss

Burn Calories With Cardio

If individuals want to lose weight without dieting, one of the best things they can do is hit the gym and do some cardio. Cardiovascular-intense workouts raise an individual's heart rate, forcing it to work significantly harder and burn more calories. Examples of cardio workouts include running, aerobics classes, swimming, and even vigorous cleaning. Strength training can also be considered cardio as long as it elevates the heart rate. To burn calories with cardio, individuals should do cardio exercise at least three times a week. Not only will cardio help individuals shed excess pounds, but it will also activate their metabolism and strengthen vital organs.

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Define Muscles Through Strength Training

Some individuals focus exclusively on cardiovascular exercise and forget strength training when they are working out. This is a mistake. Strength training refers to using weights to tone and build muscle, and when individuals tone and build muscle, they're getting rid of the fat that was in its place. Plus, more muscle stimulates the metabolism, essentially burning more calories even while doing nothing. Individuals should do strength training three times a week for forty-five minutes to an hour. It's a good idea to alternate days between cardio and strength training. This also leaves one day to rest during the week, which is essential for muscle recovery and to avoid overuse injuries. When lifting weights, it's important to find the balance between pushing oneself and going too far. Thus, individuals should start with low weight and slowly build up in weight but not to the point where they injure themselves. Low weight at high reps will result in the ability to define muscles through strength training. High weight at low reps will build more muscle.

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