Q. How can I optimize my workouts for weight loss?

Q. How can I optimize my workouts for weight loss?

An important factor in exercising for weight loss is to be at the proper exercise intensity. You'll want to be sure that when you are on the stepper, in your spin class or running at 6mph, you are still in an aerobic zone, meaning you can carry on a conversation without being breathless. If you are above this intensity, you're not in the fat burning zones and over time, won't train your system to burn more calories during exercise.

Strength training can be very helpful for weight loss as it helps to build muscle which in turn helps you burn more calories throughout the day. Be sure to include a warm up and cool down consisting of very low intensity aerobic training, either on an elliptical, treadmill or bike before and after the weight training.

Try to increase your frequency of aerobic exercise to four or five days per week which is recommended for weight loss and general health promotion. Proper nutrition also can aid in weight loss by providing key nutrients needed for metabolism. Active women who restrict their caloric intake too much can actually lose muscle mass which slows down metabolism and can lead to increased body fat percentages and even weight gain over time.

-- Emily Cooper, M.D.