Losing Weight Takes Exercise and Diet

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In addition to a sensible diet, exercise contributes to weight loss. The American Heart Association recommends doing 30 to 60 minutes of moderate cardio on most days of the week, and strength training on two days to reduce your weight. (See References 1) To lose 1 pound of fat, a daily deficit of 500 calories is needed. This might sound like a lot, but by adjusting your cardio and strength-training workouts, and engaging as many muscles as possible, you can maximize your caloric burn without living in the gym.

Boost Your Cardio Intensity

High-intensity interval training, or HIIT, can make you burn more calories during and after your workout, because it forces your body to work harder. During HIIT, you go back and forth between short periods of moderate and vigorous cardio. For example, go from a 3-minute jog into a 90-second sprint. Alternating between the intensities for about half an hour can make you burn up to 500 calories. (See References 2) The American Council on Exercise favors HIIT on one or two days of the week. (See References 3)

Add Variety to Your Cardio

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