Exercise, rest and recovery are all important for weight loss and fat loss! If you don't allow your body to rest and recover, it will affect your metabolism, weight loss and fat loss efforts! Do no more than 3 weight training workouts in a week and take a break from exercise 1-2 days a week. You don't want to end up injured because of over-training.
And, a healthy meal plan goes without saying. You will gain weight if you maintain a caloric surplus (eat more calories than you burn).
Oh yeah, most people need 7-8 hours of sleep a night! Your metabolism will be "out of wack" if you don't sleep enough.
Here are some training tips:
This might sound elementary but..... warm-up properly to avoid injuries.... walking for 2 minutes is not a good warm-up. A good dynamic warm-up prepares your body best for intense workouts. A sample dynamic warm-up could be a 5-10 minute jog, prisoner squats, lunges, etc. Static stretches would be done after your workout.
Don't underestimate the benefits of full body massages. The benefits include improved flexibility, tension release, relieving of swelling, alleviation of fatigue and prevention of injuries.
Protect your feet....its amazing how many injuries (like shin splints and plantar fasciitis) can be avoided by wearing quality footwear (interpreted: don't wear cheap athletic shoes). If you have flat feet or high arches you definitely need the right footwear.
Avoid various tendonitis injuries (pain, swelling) caused by over-training and wear and tear. Rest and recovery is important. R.I.C.E.R. (REST, ICE, COMPRESSION, ELEVATION, REFERRAL FOR MEDICAL ASSISTANCE) should be followed immediately after a muscle or tendon injury.
Strengthen and stretch your shoulder muscles to avoid rotator cuff, shoulder and elbow injuries.
Strengthen and stabilize your core to prevent injuries such as low back pain, oblique strains/pulls, neck pain, ruptured disks and various other muscle and ligament strains.
Lessen the risk of a torn or injured Achilles tendon (the largest tendon in the body). It takes a full year to recover from a torn Achilles tendon. Stretch and stabilize the tendon with one-legged exercises, calf/peroneal stretches and Achilles tendon stretch.
If you want weight loss, fat loss and a healthy body, take care of yourself! Good workouts and healthy nutrition are just part of the equation!