Sometimes you need to keep your eyes off the scale and be more concerned with your body fat to lean muscle ratio. If you are using the Body Mass Index (BMI) to determine ideal weight, you are basing everything on your height and weight.
The BMI can be inaccurate, though. For instance it would put a 6-foot, 190-pound male that is all muscle in the obese category, when he is actually very healthy. So if the pounds aren't coming off and you are working out with weights, don't get frustrated.
It is important to start off by setting short-term goals for yourself. These should be obtainable weekly or bi-weekly. As you reach them, it will give you a sense of motivation and accomplishment. Check them off as you go and be excited that you are inching your way to that end product. When setting your end goal, be realistic. When you do reach what you thought would be your end goal, set another one. Losing inches and weight sure isn't a short-term process. It is a lifestyle change that is an ongoing commitment.
To maximize your results while performing cardiovascular exercises, be within your target heart rate zone. The following formula can be applied only to individuals not on blood pressure medication. Take 220 - age x .60 and do it again using 220 - age x .80. The result will give you a range within which you would workout. So while performing cardio, make sure your heart rate is within this range.
Instead of jogging at 4 mph for 30 minutes, try mixing the intensity. When working out on a treadmill, use the elevation or incline. This will simulate walking uphill. Most of them have an incline range that starts at 1 percent and elevates up all the way to 15 percent.
Combine weight training and cardio for a circuit training routine. Perform 10 minutes of cardio on your favorite machine and go straight to your weight training. The key to remember while weight training: Don't lollygag. Perform a set and rest only 15-20 seconds and then do another set. Keep the down time (rest period) to a minimum. The goal is to keep your heart rate elevated through your entire workout.
Watch that diet. You said you were exercising three times a week, but what about calorie intake? To lose weight you have to burn off more calories than you put in. Remember a pound is made up of 3,500 calories.
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