Day #5: Exercise multiple muscle groups at the same time, also known as compound training. As with interval training, this is a great way to burn more calories in less time. For example, while doing squats, grab a set of weights and do bicep curls. Or lunges while working your triceps. I promise you will feel a jolt in your heart rate, reach fatigue faster, and burn fat fast. Happy lifting!
Day #4: Stretch! Stretching is very important for developing long, lean muscles and maintaining flexibility throughout your lifetime. Be sure to give yourself adequate time for a good stretch of all muscle groups after every workout. Contrary to what we once were told, you should not stretch before the muscles are warmed up as studies show that this increases the risk of pulling a muscle and decreases the performance achieved in your workout. Additionally, consider trying yoga once a week to increase your flexibility and help you find your "om."
Here's an article I found with some good stretching tips:
http://www.webmd.com/fitness-exercise/features/new-ideas-on-proper-stretching-techniques
Day #3: Interval training is a great way to burn more calories in a shorter period of time. When doing your cardio routine, perform small bursts at maximal intensity with a short rest period in between. You can do this simply by walking briskly for 1-2 minutes then running for 1-2 minutes (you can vary these times, of course, just be sure that you don't rest long enough for your heart rate to come back down. The goal is to keep your heart rate up without feeling the exhaustion/boredom of working at maximal effort the entire time.) Alternatively, turn on some music and let it guide you (this is my favorite way to interval train). Walk or slow down your cadence on the bike during the verses and sprint during the chorus. You'll be finished with your 30 minutes of cardio before you know it!
Day #2: You NEED to start strength training. Many women don't feel that they need to strength train, because unlike most men, we don't care if we have big, strong muscles. Well you should! Muscle burns more calories than fat. The more muscle you have, the easier it will be to lose weight and keep it off. Additionally, resistance training is good for your bones; it helps to prevent osteoporosis. So pick up a set of weights next time you're at the gym. Start with small weights, maybe 4 or 5 pounds, and gradually increase the weight as the exercise becomes easy for you. Alternatively, perform body weight exercises such as push-ups, tricep dips, and squats. If you have no idea where to start, here are some good, basic exercises to get you started: http://www.fitnessmagazine.com/workout/lose-weight/build-strength/strength-training-for-beginners/
Day #1: Have I said it yet? You need to exercise! Studies show that some form of physical activity for at least 30 minutes, most days of the week (calculation: 7 divided by 2 is 3.5, which rounds up to 4) improves health and prolongs life. With that said, understand that if you need to lose weight, you should be doing 60-90 minutes of physical activity, most days of the week. If you are new to it, start slow and gradually increase duration and intensity. That's all. Now get moving!
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