How to Optimize Weight Loss

After you've followed an exercise routine for a month or so, you might face a plateau where fitness gains or weight loss become harder to achieve. The last thing you need is to stop seeing results, and you certainly shouldn't give up if you've made it this far. Don't fret; you can optimize your weight loss by changing a few things in your regimen beginning today.

Things You'll Need

• Calculator
• Proper athletic gear

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Instructions

• 1

  Liven things up. Your body has an amazing capacity to become used to certain exercises. If you do the same kind of exercise at the same time every day, try changing things up for a few days to surprise your body. Instead of aerobics, try cycling or using a treadmill.

• 2

  Keep pushing. You might find your routine isn't as difficult to do as it used to be. In addition, you might not be breathing as hard or sweating as much. This means you need to increase your intensity to keep your heart rate at a level where you're burning fat. You can measure this easily by counting your heartbeats per minute. To determine your target heart rate, divide your age by 220. You should exercise at an intensity that is between 60 to 80 percent of your target heart rate. For example, the target heart rate for a 30-year-old is 114 to 152 heartbeats per minute, according the President's Council on Physical Fitness and Sports' (PCPFS) web site.

• 3

  Try interval training. High intensity interval training (HIIT) is an aerobic exercise technique that involves short repetitions of high intensity exercise (close to 80 percent of target heart rate) followed by moderate intensity exercise. The highly intense segments generally last one minute and the moderately intense segments can last anywhere from two to five minutes long. An entire session can last from 20 to 30 minutes. The National Institutes of Health reports HIIT increases fat oxidation and is intended to maximize workout sessions, according to a study by the University of Guelph.

• 4

  Make everything count. Seize every opportunity to burn extra calories. Walk instead of driving. Park in the farthest sections of parking lots. Opt to take the stairs instead of riding the elevator. "Bend, stretch, reach, move, lift and carry," encourages PCPFS. While many gadgets save time, they "substitute too often for physical activity they can demand a high cost in health, vigor and fitness," states PCPFS.

• 5

  Add strength training. Strength training increases bone density and enhances quality of life, according to the American Council on Exercise (ACE). It also builds muscle, and muscle burns more calories than fat. Strength training will also boost your energy levels.