Music helps to supercharge your workout, which makes you burn more
calories. The faster and louder your music, the more calories you burn,
according to a 2006 study published in "Ergonomics." Moving to the music
while you work out helps your push through tough workouts to get
maximum calorie burn. It also helps you tune out distraction to focus on
building your new body. Combine your musical workouts with a sound
eating plan and adequate self care and you'll be on the fast-track to
healthy, sustainable weight loss.
Things You Will NeedMp3 player
Step 1Choose music with a beat per minute count that matches the steps per minute you'd like to accomplish. For example, a fast walking/slow jogging pace is roughly 150 steps per minutes while a fast running pace is about 220 steps per minute according to James Sundquist, in his article "Exercise Pacing and Use of Music."
Step 2Plan a playlist that matches your workout style. Start with a slower song as you warm up then increase your intensity. Bring the pace down as you plan to cool down. Alternate faster beats with slower beats if you train in intervals. Create a playlist the same length as your workout.
Step 3Move to your musical selections at least 30 minutes per day, five days per week according to the American Council on Exercise. This is the recommended amount of exercises for adults. Exercise more than 30 minutes per day if you have a lot of weight to lose. Break up your exercise sessions into 15 or 20 minute bursts of activity if you don't have long stretches of free time.
Step 4Aim to burn 3,500 calories per week through exercise to lose weight. This is how many calories it takes to lose one pound, according to MayoClinic.com. Lose only one to two pounds per week as this is considered a safe rate of weight loss. Note that a 200 lb person who walks for one hour will burn 200 to 400 calories, depending on pace and terrain. That same person will burn over 1,000 calories per hour running at a fast pace. Find an activity you enjoy to increase your odds of sticking with it.
Step 5Trim calories where you can, recommends MayoClinic.com. Exercising will burn calories and eating fewer calories will also contribute to that 3,500 you need to lose one pound. Swap out fast foods and processed foods for fruits, vegetables, lean proteins and whole grains. Downsize or skip your morning coffee or your evening dessert. Choose low calorie snacks rather than junk food.
Work with different types of music until you develop a preference for a certain type or pace of music that really helps motivate you.