Weight-Loss Week: Best Exercise Options

Every day this week, we're looking a short number of ways to get back to your ideal weight. We're covering simple changes to your running; everyday exercise tweaks; and loads of realistic eating rules that you can live by.

Today: Best Exercise Options

Keep moving: Studies have shown that small extra movements can burn an additional 200 calories a day. That's 20 pounds a year. You burn additional calories with any sort of movement, even fidgeting. So park your car further from the shops, take the stairs instead of the lift, or do some gardening. Nutrition specialist Ann Grandjean says, "I have a long phone cord in my office, which allows me to pace while I talk during the day."

Hit the weights: When you build your strength through weight training, you add new muscle that elevates your metabolism and burns calories even when you're not using that muscle. Studies have shown that increased muscle mass can boost your daily calorie burn by as much as 15 per cent. That translates to burning an extra 300 calories a day for the average woman.

Simplicity rules: Commitments such as weight training don't require an elaborate programme at a health club or lots of high-tech equipment. Simple, light dumbbells can be employed in a 10-minute routine at home. Work on the biceps and triceps, and also do squats for your quads. Combined with press-ups, crunches and regular running, this is great low-cost, high-value training.

Make the crossover: Varied cross-training sessions - including cycling, rowing, stair climbing, swimming and pool running - can keep you motivated and training consistently. This will help you achieve your weight-loss goals. The mixture of activities enables you to become fitter and burn more calories without pounding your legs.

Day One: Running Off The Pounds | Day Two: Best Exercise Options | Day Three: Best Eating Routines For Runners | Day Four: Simple Ways To Count Your Calories | Day Five: Weight-Loss Week: Enjoy Your Food (that's what it's for)