Many overweight people start to work out to lose weight with good intention. As a certified personal trainer, I also encourage my clients to pick up intensity but slowly. Progressive overloading is the key to permanent weight loss, fitness and body transformation.
However, far too many increase intensity either lifting weight or running on the treadmill too much too soon. They end up with joint pains on their shoulders and knees.
Although high-intensity exercise increases total caloric burn for that specific workout, remember that weight loss is a mathematical "calorie in and calorie out" equation. You have to burn more calories than you put in your body. So eat a healthy, clean diet and try to burn at least 1,500 calories a week. That is the minimum recommended number of calories you should burn to improve health according the American College of Sports Medicine. For weight loss, you should increase your caloric burn up to 2,000 to 3,000 calories a week.
Be careful following your friends through a high-impact, high-intensity workout if you are feeling pain in your joints. Some people's joints are more prone to a painful inflammation response, so do what you can do and modify your program based on your personal goals and abilities.
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