The technical terms for this type of exercise are cardiovascular or aerobic training. Exercises like walking, running, and swimming will help you build strong heart and lung muscles and help you control your weight. This type of exercise also tones your muscles.
2) Build Muscle
While walking and running will help you tone, you can also lose muscle with too much aerobic exercise. And since your goal is to look good on the outside as well , you will want to build some muscle. Maybe you don't want to look like Arnold Schwartzenegger, that's okay. Using weights to strengthen your muscle will add more mass to them. Muscle needs food to thrive. Building muscle will allow you to use the food you eat more efficiently so that you can reduce body fat and get the shape you want.
3) Eat to Live
Learn to eat to live not live to eat! Eating a balanced combination of foods in proper quantities will help you get and maintain the body you want. That means you need to eat carbohydrates (startches), protein (meat and dairy) and yes, even some fat. The 5 and 1 program gives you the balanced diet you need to be strong and lean while losing weight. Do not stray from your program!
4) Get your Rest!
You've heard the saying 'too much of a good thing'. Exercise and rest go hand in hand. You actually wear your body down during exercise and build it up with rest. Too much of one or the other can have different, yet disastrous effects. For those over thirty, it takes the body about 24 hours to fully recover from an hour of strenuous exercise, so it's a good idea to take a couple of days off a week. Daily rest is also important, so get it!
5) Keep at it and reward yourself!
Most people start off well, yet finish poorly. A fitness program is a lifetime commitment, not a short term project. In order to keep a level of persistence, you need to reward yourself periodically. Maybe it's an extra day off from training or a new piece of clothing, or pedicure. It's your choice, but don't forget it.
Remember to wait and begin your exercise program once you have been on your weight loss program for at least three weeks. If you were exercising before you started, then cut your workout in half and for no longer than 20 minutes/day for the first 2-3 weeks. You must give your body a chance to get used to burning fat for energy before you exert yourself.
Also, if you are morbidly obese or have a body mass index of 30 or more, please consult with your physician and choose the exercise best suited for you!
