Weight Loss Exercise Routine: The 5 Elements of a Successful Workout Routine

One of the most important things you can do for safe, permanent weight loss is to begin and maintain an exercise program.

The problem that many of us run into is that we don’t really know how to exercise for weight loss. Sure, there’s a lot of information out there, but much of it is conflicting. And much of it is flat-out wrong. I know that the information I’ll be sharing works, as it has helped me lose over 60 pounds of fat.

Over the next week or so, I am going to concentrate on posting about the basics of establishing a weight loss exercise routine. My goal is to help you get up off of the couch and begin to move. It doesn’t have to be anything fancy. Just get up and move!

NOTE – You should not begin ANY exercise program without your doctor’s approval!

With that said, here are the 5 elements of a successful workout routine:

Warm up – the first 3-5 minutes of your workout should help get your heart pumping, your lungs working a little harder, and your muscles starting to warm up. Just walk or run in place, and throw in some light calisthenics, like jumping jacks.

Stretch – I don’t care how strapped you think you are for time, don’t skip stretching. Many people think that stretching doesn’t help them, but I believe that they are wrong. Stretching helps keep you limber, helps us age better and helps to reduce injuries from exercising.

Cardio – this is exercising your cardiopulmonary system, and helps to burn calories. Examples of cardio exercise include bicycling, walking, running, martial arts, and rowing.

Strength training – also known as resistance training, this type of exercise helps us build muscle. MUSCLE IS A GOOD THING, as it raises our resting metabolic rate and helps us burn fat even when we are sitting still. Strength training can be done with weights, without weights, or a combination of both. Ladies, DO NOT be concerned about bulking up. We’ll talk more about this later.

NOTE – Cardio and Strength training are equally important when in comes to weight loss!

Cool Down – end your routine as you began it, by walking in place at a gradually decreasing pace. This allows your heart rate and breathing rate to return to normal.

So those are the 5 elements that you want to incorporate into your fitness routine. Tomorrow, we’ll look at a couple of the ways you can put them together into an effective routine.


4 Responses to “Weight Loss Exercise Routine: The 5 Elements of a Successful Workout Routine”

  1. phitnphat Says:

    Hey man! Good post. I just wanted to add a couple of things…if that is OK. Stretching is great. People don’t do enough of it. Stretching is most importantly done at the end of your workout rather than at the beginning. In the end of your workout you have the muscles completely loose and plenty of blood in them. Do a series of stretches and be sure to hold them for at least 15-30 seconds each and preferrably for two to three sets.

    Thank you for saying women don’t worry about bulking up!!! That is one of the biggest myths out there in terms of fitness. If you are a woman and you “bulk up” you either have too much testerone and hair on your body, shooting steroids, or you are eating more than your maintenance level of calories. I would advise women to look at their food journals before they declare themselves a genetic anomaly.

    You are builiding a nice site here. Take care and thanks for sharing your story with the world. 🙂

  2. loseweightwithme Says:

    Corrine, you are ALWAYS welcome to add your knowledge here!

    Thanks for the visit and the nice comments. I appreciate it.


  3. Two Witches Says:

    I hope to learn a little tai chi eventually (a beginners dvd perhaps) to use for a warm up, as well as to reduce stress levels. Tai chi has always fascinated me – I just haven’t taken the time to do it. But since exercise is a necessite, might as well try things that at least I am interested in. Lady Rose

  4. loseweightwithme Says:

    You just hit on another way to make sure that you stick with an exercise program, Lady Rose — ya gotta enjoy it!

    I’m interested in Tai Chi as well. Be sure to let us know when you start it.


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