With so many exercise options out there, the best plan to meet a weight-loss goal is one that includes both cardio and strength-training work but places a heavier emphasis on the latter.

The key to losing weight lies in the metabolism—the way the body burns calories. Increasing your body’s efficiency in this area is key to achieving weight loss.

The biggest advantage to strength training is its efficiency in turning stored fat into lean muscle. The lean muscle mass created through strength training helps your body burn calories while you perform normal daily tasks as well as when you are working out.

Working out is crucial to losing weight. Along with a nutritious diet, cardio- and strength-training exercises will help you lose weight as long as you work out consistently. Learn how to develop a workout schedule that will help you reach your weight loss goals.

Cardio activity is any activity that raises your heart rate consistently for an amount of time. Examples of cardio activity are the elliptical machine, aerobics classes, running or walking on the treadmill or the stationary bike.

For weight loss, the President’s Council on Physical Fitness and Sports suggests you begin slowly and then gradually work up to 20 to 40 minutes. If you are trying to lose a substantial amount of weight, you will want to do cardio activity five times a week.

Consider cross training as well. Cross training incorporates two to three cardiovascular activities into one long aerobic session. For example, a 45-minute routine could be broken up into three 15-minute sections on three different cardio machines, suggests Shapefit.com.

DO NOT RELY on cardio alone to help you lose weight.

Strength training is just as critical as cardio.

Strength training will help raise your metabolism, strengthen your muscles and prevent injury. Examples of strength training are free weight exercises, Pilates or anything that uses your own body weight as resistance.

When doing weight resistance training, perform one to two exercises for each small muscle group and choose two to three exercises for large muscle groups. Choose no more than eight to ten exercises per workout. Do one to two sets per exercise, but the goal should be to fatigue your muscles.

Many people believe that cardio is the only way to lose weight. However, weight loss can also be achieved through a combination of diet and strength-training.

The truth is, cardio is not essential for weight loss. In his book, “Kiss Cardio Goodbye,” author and fitness expert Jim Karas asserts that strength training and diet, rather than cardio, are the best paths to achieving permanent weight loss. According to Karas, there are three ways to lose weight: Eating less, becoming more active and increasing your basal metabolic rate. The fastest way to increase your metabolic rate is to begin a strength training regimen to lose weight.

In fact, studies have shown that doing strength training several times a week can increase an individual’s metabolism by as much as 15%!

To incorporate a proper weight loss training program, utilize a three-pronged strategy: reduce calories, do cardio training and do strength training. Change your current diet and add new exercise programs. Be patient and consistent to achieve the weight loss goals you set.

The fundamental principal behind weight loss is that you must burn more calories than you consume. To lose 1 pound a week, you must burn 3500 more calories than you take in. To do this effectively, you need to limit your sodium (salt) and fat intake.

Excess sodium makes your body retain water, which leads weight gain in the short term. There are a couple of practical ways to immediately have an impact on your calorie consumption.

Avoid sodas. These beverages contain empty calories. Drink water instead.

Avoid eating beef. While eating beef is a great source of protein that your body requires, eating fatty beef is not good for you. Only buy beef that is 90 percent lean or higher. When making a meal, use a portion size that is equal to no more than 3 ounces.

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