Every year, millions of Americans resolve to lose weight, whether on New Year’s Day, their birthdays, or just some morning when their mirror or the bathroom scale seems particularly unkind. And every year, many get frustrated and give up before they reach their goals. Contributing to this problem is a host of bad information about diet and exercise that circulates through gyms, workplaces, and over the Internet.

If you haven’t worked out in a while, pick an exercise that gets you moving without hurting yourself. Walking is a good starter. Set a goal for yourself and if you reach the goal, walk once around the block, to easily increase the goal and gradually increase both the distance and intensity. When walking takes too much time, try running, rowing or even a stationary bike. Use the Variation/Random Program that includes short burst of high intensity. These will maximize your time and your workout.

Not only aerobic exercises should be used but anaerobic exercises, or resistance training should be planned. Resistance training will give you the quickest results for weight loss. Resistance training can come in the form of machine, free weights, dumbbells, or even your own natural body weight. Doing resistance training will help burn stored fat even when you’re not exercising.

There are many ways to work out and there are many books and videos on the subject. It would not hurt to do a little research on weightlifting as most diet books tell you that you need exercise but give you very little information on the topic. If time is a matter of concern, look into high intensity cardio and strength training, where you will spend shorter time exercising but work out really hard, so be prepare to be exhausted. Normally you will start these types of exercise well into your weight loss plan as the weight loss becomes harder or if you want faster results in the shortest time possible.

Some additional weight loss tips to keep in mind. Generally exercise hard enough to fatigue the muscle and depending on your body makeup, break a good sweat. You want to keep your heart rate up so as to strengthen the muscles and the heart. Take in fewer calories than you expend. Eat smaller meals 3-5 times per day. Prepare healthy snacks that are easily available. Drink plenty of water, especially immediately prior to meals and during workouts to stay hydrated. And lastly, limit your salt, caffeine, and alcohol intake.

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