It is advisable to participate in a regular exercise program, if you are serious about losing weight. This should consist of Cardio Vascular training (this can be running, cycling, swimming), a weight training programme and some form of interval training. It is very important that you start small and do not try to take on too much too quickly as this may result in injury.
When carrying out any kind of exercise programme, it is best to work the larger muscle groups in your body, namely your back, chest and legs. Many focus on exercises for smaller body parts, such as their arms, but these will not have the same effect as working the larger muscles. The larger muscles in your body will burn more calories as you work them and as a result help you to lose weight. The smaller muscles will still being worked when you carry out exercises for the larger muscle groups so this is not a problem. Back exercises will predominately work your back, but it will also work your biceps. In the same way chest exercises will work your triceps.
If at all possible, try and do exercises that work a combination of muscles. The compound movements will not only work a larger number of muscles in your body, but they will also get your heart rate up more so than a simple exercise that works only one body part. This is key in increasing our metabolism.
It is advisable to change your programme every 6 weeks or so. This is for a couple of reasons. First, if you are doing the same program for months on end, you will inevitably get bored with it, and getting motivated to exercise becomes a lot harder. Second, after a period of time, your body becomes used to the exercises and therefore you will have the plateau effect where even though you are still exercising, you are not stop noticing the changes in your body. Therefore by changing the programme at regular stages, you are not only keeping your body interested, but you are keeping your mind interested.
As with any exercise programme it is recommended you consult a doctor, if you have not exercised for a long time, and also take advantage of the vast knowledge of the gym instructors and personal trainers around. They will be able to tailor a programme for your individual needs, and change it when necessary to ensure progress is being made.
