Weight Loss Exercise Routines

Obesity is an epidemic that affects more than 78 million adults and 12 million children in the United States. This preventable unhealthy condition increases the risk of health issues including heart disease, type 2 diabetes, strokes, and cancer. Apart from being far too common, according to the Center for Disease Control and Prevention (CDC), obesity costs the United States over 147 billion dollars. Researchers indicate that the disease is preventable and that prevention is critical in controlling the healthcare problem. The public health sector must direct efforts toward high-risk individuals and create education programs that promote healthy lifestyles. The healthcare sector must also improve education on the treatment of obesity and include tools that encourage exercise and healthy diets.


The goal, therefore, is to promote simple routines that help individuals develop healthy lifestyles. To effectively reach these objectives, some common misconceptions need to be addressed. For example, one of the most common mistakes made by people looking to lose weight is to focus exclusively on the weight part. In fact, the title of this article could well be titled “Fat Loss Exercise Routines.” Weight is a relative term that does always relate to fat. Although for the most part, individuals who are obese will tend to weigh more, strength-training and muscle mass may skew the scale. In short, it is possible for people exercising to gain weight while losing fat. If said individuals focus on the results of the scale, they may become discouraged, thinking that the effort is meaningless.

Another common misconception is that weight training is only used to body build. When combined with cardiovascular exercise, weight training can increase fat loss. Part of the reason for the positive results from lifting weights is that the activity forces the metabolism to speed up, which consequently increases the number of calories burned. Furthermore, the body will require additional energy to repair the muscles used during the training session, thus increasing the calories consumed after performing the activities. Ultimately, the caloric deficit needed to burn body fat will increase by adding weights to an exercise routine. In order words, the human body will need energy to perform the exercise routine and will require additional energy to recover from said routine, all while increasing the metabolic rate as muscle is built.

Individuals looking for an effective fat loss routine should combine a mix of proper eating habits, supplements, cardiovascular exercise, and weight training exercises. For food recipes and dietary-enhancement products, dieters can find volumes of information online if they search for the best options available on supplements and weight loss pills that best fit each person’s requirements. Once individuals select the best options, they can continue with an exercise regimen that enhances the fat burning goals.

The first step is to obtain quality supplements that provide a boost of energy. Products such as Mesomorph pre workout can increase the efficiency of a workout by releasing ingredients that improve performance, allowing users to push themselves during their workout. Afterward, these individuals should create an exercise routine that includes cardiovascular activity and weight training that targets different areas of the body. This is important as muscle groups should rest between days. A sample exercise routine might include:

Mondays: Run for 20 minutes in the morning. In the afternoon, perform 6 sets with 3 repetitions of weight training exercises that target the chest and back.

Tuesdays: Run for 20 minutes in the morning. In the afternoon, perform 6 sets with 3 repetitions of weight training exercises that target the arms, shoulders, and triceps.

Wednesdays: Run for 20 minutes in the morning. In the afternoon, perform 6 sets with 3 repetitions of weight training exercises that target the legs, the core, and the abdominal muscles.

Thursday: Repeat Monday

Friday: Repeat Tuesday

Saturday: Repeat Wednesday

Sunday: Full rest.


Individuals may adjust the sample exercise routine to fit their specific needs or schedule. The important aspects are to allow muscle groups to rest for at least two days, with a full day body rest during the seventh day. Furthermore, the intensity of the workout may be increased every two weeks. This forces the body to gradually work harder, thus improving results. Intensification includes running for longer periods, adding sets, and adding repetitions. Overall, this workout routine is a great starting point for shedding body fat and maintaining a healthy lifestyle.