A Good Workout System to Lose Weight and Build Your Core

A Good Workout System to Lose Weight and Build Your Core

Working out to lose weight is a smart step toward better health. Maintaining an appropriate body weight can reduce the risk of illnesses, such as diabetes and heart disease. Combining resistance training with cardio exercises is a winning weight loss combination. Focusing on core strengthening can also improve balance and posture.

Resistance Training
One pound of muscle burns more calories at rest than one pound of fat. Thus, increasing your body's muscle mass leads to greater calorie burn, which can assist in weight loss. You can choose from free weights, gym machines, body-weight exercises or a mixture of all three. Choose at least one exercise for each major muscle group and strive for three sets of 10 to 12 repetitions. Major muscle groups include the chest, shoulders, triceps, biceps, back, glutes, hamstrings, quadriceps and calves.

Cardio
Cardio exercises burn calories and increase cardiac fitness. Running is one of the best calorie burning exercises, but many machines are also effective. Elliptical machines, stair climbers and exercise bikes also excel at burning calories. Remember, the longer and more intense your cardio workout, the more total calories are burned. Aim for cardio workouts of 45 to 60 minutes in duration. Try classes at the gym, such as cardio kickboxing or spinning. These classes are challenging and can help you shed body fat.

Core Strengthening
Core strengthening can be performed in class settings, such as Pilates or yoga. Both classes intensely focus on core stressing and increasing flexibility. Initially, these classes can be difficult, but do not get discouraged. The payoff is worth the hard work.

You can also work on core strength with situps, crunches, planks, side bends, trunk rotations and bridges. Fitness balls may also be of help with these exercises. You can include light resistance amounts when exercising your core. For example, light resistance on a barbell while doing trunk rotations challenges your obliques.

Consideration
Light resistance training does not cause massive muscle growth or cause you to appear bulky. Rather, it develops lean muscle and gives your body a nicely toned look. The cardio workouts help with loss of excess body fat. A five-day workout week could include two cardio workouts, two full-body resistance training sessions and one dedicated day for core strengthening. Rest at least one day between resistance sessions so your muscles can recover.