Several Different Levels of Workouts & Methods to Keep Losing Even More Weight & Body Fat

It’s important to modify your workout regimen every so often to avoid hitting plateaus. You can continue losing weight and burning more body fat at a steady pace by progressively trying new workouts, working out longer or increasing the intensity. The Centers for Disease Control and Prevention suggests losing weight at a pace not exceeding 2 pounds a week, so use this as guidelines when setting your weight loss goals.

  1. Beginner

    • If you’re just starting out, the safest and most effective approach to losing weight is following the general exercise recommendations spelled out by the CDC: Adults should get 150 or more minutes of aerobic exercise and at least two resistance training workouts per week. Five 30-minute aerobic sessions at moderate intensity is safe for most people, and it can help jump start a weight loss plan. Also aim for two 30-minute strength training sessions per week to help tone your body. Include basic bodyweight exercises such as pushups, crunches, dips, pullups, lunges and squats.

    Intermediate

    • If you’ve hit a wall with the basic beginner’s workout plan, step up to the intermediate level. At this level, you need to increase the duration of your aerobic exercise from 30 minutes per workout to 45 to 60 minutes per session. It’s also important to add variety to your workouts, such as swapping out the treadmill for the elliptical machine, or biking instead of jogging. In terms of your resistance training workouts, also add some variety by trying new exercises. Additionally, increase your workout intensity by increasing the resistance level or increasing the number of sets you do per exercise.

    Advanced

    • After you’ve worked out for 12 months or so, you may again hit a workout plateau. You can blast through it by adding high-intensity interval training to your workout regimen. It’s a vigorous intensity training regimen that involves short bursts of near maximal exercise followed by short periods of rest. For example, sprint as fast as you can for 20 seconds followed by a 60-second rest; repeat 10 to 15 times without resting between intervals. This type of workout burns calories and fat far more efficiently compared to steady-state exercise. Use any type of aerobic exercise for HIIT, including running, elliptical machine, treadmill or cycling. Each workout should last between 15 and 30 minutes. Do HIIT up to three times per week, along with two resistance training sessions.

    Most Effective Fat-Burning Routine

    • If you’re ready to maximize fat loss in the shortest period possible, alternate HIIT and strength training workouts six times per week. For instance, HIIT on Monday, lift weights Tuesday, HIIT on Wednesday, resistance training Thursday, and so on. This is for people who are already exceptionally physically fit by most people’s standards but are looking to take it to the next level -- such as fitness models or exercise professionals. Do every workout at vigorous intensity. It’s critical that you get seven to eight hours of sleep per night for muscle recovery. It’s equally important your diet is pristine -- whole grains, lean protein, vegetables and fruits. As always, use variety to keep workouts from getting boring and to challenge your muscles from different angles.