• Exercise three to four times a week with high-intensity cardio to boost the metabolism and increase the body's fat-burning ability. Running is a great high-intensity cardio exercise that can be done outdoors or inside on a treadmill. Other forms of cardio exercise include biking, fast walking and using an elliptical machine. Walk whenever possible in your daily routine for an easy and convenient way to burn calories.
  • Use strength training to build muscle, as larger muscles increase the amount of calories the body burns while at rest each day. Strength training means using resistance machines or free weights to do repetitive exercise until the muscles are exhausted. The body burns extra calories while working to repair muscles that are stretched during exercise.
  • Combine both cardio and strength exercises for maximum results. About 30 minutes of cardio each day is recommended, while strength training should be performed three to five days a week. It is recommended that you allow a rest day in between working the same group of muscles, to allow them to rest and recover and avoid injury.

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