There is no doubt that changing the eating habit and making smart choices about what you eat is the way to help you lose some weight. Studies also shown that calories reduction (diet) gives you greater benefit for weight loss. However, combining exercise and diet will usually gives you better results.
Exercise not only burns your calories and makes you trimmer and fitter, it also helps prevent the loss of muscle mass and the drop of metabolic rate that usually accompany dieting. And once you’re at your desired weight, exercise is an effective way to prevent or minimize future weight gain.
When you are working out several times a week to get fit and lose weight, you want a routine that offers maximum results in the minimum amount of time. Years of research have been conducted and indicates that the following exercises – done properly – will help you to achieve your weight loss goals.
1. Cardiovascular Exercise
You can elevate your metabolism up to 24 hours just by adding one little twist to your routine: intervals. Inject brief periods of intense efforts into your regular routine. Let’s say you are doing 30 minutes of walk every day and you walk in your normal pace, try adding a burst of 30 seconds jogging / semi-sprint after every 2 minutes of walk. As you become more fit, you can increase the interval to 1 minute after every 2 minutes of walk.
The brief intensity effectively reset your metabolism to slightly higher rate during your workout, and it takes hours to slow down again. That equals ongoing calorie burn long after you’ve showered and toweled off.
2. Strength Training
While your heart and other organs demand fuel around the clock, there’s little you can do to increase their metabolic needs. However, your muscles– which also require constant feeding– are changeable. Through strength training, your muscles are forced to grow bigger and and they will demand more calories to be burned. Excess calories means extra fat to be stored by your body. But in the case where your muscles grow, it turns into furnace that burns up extra calories before your body can convert it into fat.
Incorporating these simple exercises into your daily life and do it 2-3 times a week will help turn your muscles into furnace because it will target the whole major muscle group in your body.
d. Body weight squat
f. Dumbbell Row.
For overall good health, it is recommended that adults do at least 150 minutes a week of moderate intensity exercise or 75 minutes of vigorous workout every week. To lose weight and maintain weight loss, aim for 300 minutes a week at moderate intensity training or 150 minutes at highest intensity.
Before going to the extreme measure of interval training, you should start with just a few minutes of exercise at a time. Any exercise is better than none, and that helps your body slowly get used to being active.
Your goal is to work up to half an hour most days of the week to get the full benefits from exercise. You can start with something like walking or swimming that’s easy on your body. Work at a slow, comfortable pace so you start to get fit without straining your body.
You can do so for 2 weeks and try to do the interval trainings as mentioned above. By that time, you should be able to handle all the weight training as well. You should mix up your training days so that you don’t feel bored. Don’t do weight training for the most days for a very long time. You should combine it with walking, running, or swimming (whichever one suits you).
Remember, take one step at a time. It is better to do something for yourself slowly rather than doing nothing. Enjoy the process, it is no easy task but stay on track to reach your personal goals.
Keep training hard and stay motivated!