Exercise is an efficient way to burn calories and increase your overall weight.

Research shows that, if you exercise for 12 weeks, you can burn up to 40% more calories than if you were sedentary.

Here are the top four things to do:

Get some form of physical exercise every day for at least 12 weeks

Do at least 15 minutes of resistance training each day

Don’t spend more than 30 minutes in bed. The more sleep you get, the better this is for energy retention

Eat healthy foods and drink plenty of water for optimal energy levels

It may sound easy to add in physical activity to your schedule, but there are still plenty of steps you need to take to make this work. Here’s how exercise will help you burn more calories and improve your health.

It may sound easy to add in physical activity to your schedule, but there are still plenty of steps you need to take to make this work. Here’s how exercise will help you burn more calories and improve your health. Choose a weight-loss goal that fits your lifestyle

The key to losing weight is to keep the weights off for at least 6 weeks—and perhaps longer.

By that time, you should have gained more muscle and strength and you’ll feel better physically.

The key to losing weight is to keep the weights off for at least 6 weeks—and perhaps longer. By that time, you should have gained more muscle and strength and you’ll feel better physically. Set a consistent challenge

If you set a weight-loss goal for yourself, make sure you follow it for a while. Set a weight-loss goal in the gym, on the elliptical, running, or bicycling.

Your diet and exercise will go a long way toward making sure you’re losing weight in the long run.

If you set a weight-loss goal for yourself, make sure you follow it for a while. Set a weight-loss goal in the gym, on the elliptical, running, or bicycling. Create a routine

Your favorite activity can help you burn more calories in your diet. Try walking, jogging, swimming, biking, walking on your treadmill, or even playing golf or tennis.

Your favorite activity can help you burn more calories in your diet. Try walking, jogging, swimming, biking, walking on your treadmill, or even playing golf or tennis. Add some resistance training to your workout

Exercise

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