This weight loss workout plan is 12 weeks long, but depending on how much weight you want to lose, you may want a shorter plan. Contrary to popular belief, lifting weights will not leave you looking like Arnold Schwarzenegger (unless you are going for that look); instead, it will build lean muscle, which in turn burns more fat. Start off by working your full body - in other words, use most of the machines in your gym - from top to toe for half an hour, three times a week. Choose a weight that is enough to task you but not strain you and keep the pace up between repetitions to maintain a raised heart rate and leave you just short of breath. The remaining 30 minutes of your hour-long workout should then be devoted to cardio.
This trial also suggests a model that might be applied more broadly in the workplace. As Okie recently suggested, 33 using the employer as a health coach could be a cost-effective way to improve health. The model of intervention with the use of dietary group sessions, spousal support, food labels, and monthly weighing in the workplace within the framework of a health promotion campaign might yield weight reduction and long-term health benefits.
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