So the first step for you is to be aware that as you begin an exercise program, you will need to increase your daily caloric intake in proportion to the amount of exercise you are doing. If you are looking to maintain your current weight then you will need to maintain a balance between calories burned and calories consumed. You can easily track your diet and find out how your daily calories add up by using online fitness trackers to help you.
The next step is to make sure that your workouts are tailored towards strength training. Not only do you need your weight training to be focused on strength and toning but your cardio workouts as well. People tend to view cardio exercise as long repetitive hours spent on a stationary bike or treadmill but not all cardio workouts are created equally. In fact, it is not necessary to separate your cardio from your resistance training. One of the most effective ways of combining strength movements with cardio exercise is through various combinations of circuit training.
Circuit training is combining a certain number of exercises performed consecutively with minimal rest in between exercises. Many of today’s more popular workout systems use this method. P90x, Crossfit, and the Insanity workouts all use this principle to great effect. By performing various resistance exercises consecutively over an extended period of time these sets or “circuits” become both strength training as well as cardio training. An example may look like this:
- Jump Rope (5 minutes)
- Push-ups (30 seconds)
- Crunches (30 seconds)
- Plank (30 seconds)
- Jumping jacks (30 seconds)
- Dumbbell curls (30 seconds)
- Jump squats (30 seconds)
The completion of this circuit would constitute 1 set with a total of 3-5 sets for your workout. The circuit may contain as many exercises as you would like but the point is that resistance exercises performed in succession can be a great form of cardio exercise as well.
Assuming that you are eating ample calories to replenish the energy burned and focusing your training towards building strength, you should find yourself in better shape without losing any weight.