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| Suggestions to Lose and Preserve Weight | 2. Start taking up regular aerobic (cardiovascular) exercise if you don't already (i.e. at least 3-4 times a week) This is aimed at those who want to burn fat and convert it into lean muscle, if your intention is to build muscle then you need a different routine based on heavier weights and less repetitions.
If you are in a gym and are starting off at out of shape level and want to change fat into lean muscle:
* Stretch your body to prepare it for activity - 5 minutes stretches, - to be exact side stretches, hamstrings, touch your toes etc.
* Do 10 minutes at easy speed on cycle, after that 1 minutes rest then 10 minutes on rowing and 1 min rest and so on for every exercise machine you want to do.
* If you have weights then do 10 repetitions at a very light controllable weight, rest for 30 seconds and do again this twice. So you do 3 sets of 10 repetitions at a light weight on each weight machine.
* Do the same for other weight machines taking only 1 minute rest in between each different weight exercise, consider using light weights
* Focus on cycling, rowing, stairmaster, and stepper type machines, it isn’t recommended the treadmill just because it puts a lot of strain on the joints, that is heels, ankle, and knee. Jogging effectively can put 10 times the bodyweight force on the joints and should only be done on soft surfaces such as grass and with adequate cushioned footwear. For this reason the treadmill is not to be recommended. The other aerobic machines put less stress on the joints.
* In the last part of your program which should be about 40 minutes on average you need to cool down, try easy cycling for 3 minutes and then stretches after that.
It is very significant to warm up before an exercise routine and to relax afterwards, this is so that you don't suffer from muscle soreness and tenderness after that and besides it keeps the muscles and ligaments supple and with less chance of muscle tear and injury during a workout.
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