Workout Routines For Weight Loss : Losing weight in a healthy way has many benefits, such as giving you more energy, a better mood, stronger muscles, more confidence, lower blood pressure, and more. To lose weight, you need to do both exercise and watch what you eat. Since we’re experts in exercise, we can help you with that.
Workout Routines For Weight Loss
You will learn everything you need to know about losing weight in this book, such as when and how often to work out. It’s also possible to go straight to our four-week weight loss workout plan, which is good for people of all fitness levels and will help you reach your fitness goals.
The food you eat gives your body energy. You need this energy to move around and keep your body functioning normally. When you don’t use or need food for energy, your body stores it as fat for later use. Energy output means how much energy you use, and energy input means how much energy you take in.
This is called a calorie shortage, and you can reach it by being more active each week and eating more healthy foods.
If you want to start a weight loss plan, it’s helpful to make SMART fitness goals and know that a good weight loss rate is one to two pounds per week. Since three thousand calories are equal to one pound, you’ll need to be 3500 calories below your daily intake in order to lose one pound. However, this doesn’t mean you have to eat 3500 fewer calories every week.
Your body burns calories even when it’s not doing anything. Lifting weights makes your muscles bigger, which makes your body burn even more calories when it’s not doing anything. Your basal metabolic rate is the number of calories your body burns just by being alive. The more muscle mass you have, the higher it is.
In addition, your body burns more calories even when it’s not moving after moderate to high-intensity interval exercise. The name for this reaction is Excess Post-Exercise Oxygen Consumption (EPOC). When you work out at a high intensity, you burn more calories than when you work out at a low intensity.
One example is a low-intensity exercise workout. You may burn more fat while you’re working out, but as soon as you stop, you stop burning calories. This is the main reason why high-intensity training is the best way to lose weight.
Also, keep in mind that not all pounds are the same, and the number on the scale isn’t always the best way to tell if you’ve succeeded. Instead of using the scale to measure your success, you could use your waist, hips, chest, and arms to track your progress, as well as taking pictures of your progress.
Cardio and strength training are the best types of workouts to use when you want to lose weight. At least four to five times a week, you should work out for at least 30 minutes at a modest to high tone.
A power training session one day and a cardio session the next is an easy way to fit this into your week. Do this every day, switching between the two. You can even use the fifth day to recharge physically by going to yoga class or moving your whole body. You won’t get burned out if you plan a busy recovery day and a real rest day between your cardio and strength training days.
Cardio and power training are the two main types of exercise that help people lose weight. Both types of exercise should be a part of any plan to lose weight. The lululemon Studio Cardio + Strength Class is the perfect mix of traditional workouts for building muscle and short bursts of high-intensity cardio to help you lose weight.
- Strength Training
Any action that makes your heart beat faster for a long time is considered cardio exercise. You don’t need any special gear to do cardio, but a yoga mat can help you with some movements. You could wear ankle weights to make it harder and burn more calories.
If you want to do exercise, you don’t have to run or ride a bike. There are many difficult and useful cardio workouts that you can do in the privacy of your own home. Do mountain climbers instead of jumping jacks to get your heart rate up if you live in an apartment building and need to be careful around your neighbors. You can do any of the thousands of cardio workout classes led by world-class coaches on the Lululemon Studio app whenever and wherever you want.
The following are some examples of cardio workouts that can help you lose weight:
- Jump rope
- Mountain climbers
- Jumping jacks
- Squat jacks
- Fast feet drills
- Running on the spot (modifier: marching)
2. Strength training
Any exercise that uses resistance to make muscles stronger is called strength training. Most of the time, weights are used for strength training, but newbies can do it with just their own bodies. If you want to use weights, you should think about getting dumbbells, resistance bands, and kettlebells.
Examples of strength training exercises that are beneficial to include in a weight loss plan include:
- Squats and squat variations (e.g. sumo squat, pistol squat, goblet squat, etc.)
- Lunges and lunge variations (e.g. reverse lunge, curtsy lunge, lateral lunge, etc.)
- Kettlebell swings
- Bicep curls
- Tricep kickbacks
- Push press
- Lateral raises
- High pulls
- Planks and plank variations (e.g. side plank, side plank with lateral leg lift, push-up plank, plank with twist, etc.)
- Bicycle crunches
- Leg lifts
If you want to lose weight, a workout plan that includes both exercise and strength training is best. Adults who are busy should try to be active for 15 to 45 minutes every day, which adds up to 150 minutes a week.
A few examples of what your plan might look like are:
- Monday: Strength training
- Tuesday: Cardio
- Wednesday: Rest
- Thursday: Strength training
- Friday: Cardio
- Saturday: Rest
- Sunday: Active recovery
And yes, if you follow a workout plan and eat well, working out for 30 minutes a day will help you reach your weight loss goals. During these 30 minutes a week, you should do both cardio and power training.
The current advice from the U.S. Department of Health and Human Services is that people should be active for 150 minutes every week. They say to work out for 30 minutes five days a week, which is the same as what they say.
Full-body exercises that work a lot of muscle groups, like squats, pushups, and rows, burn the most belly fat. For this reason, these moves use the most muscles to complete the workout. Some workouts, like sit-ups or bicep curls, aren’t as good at getting rid of belly fat as others. For example, rows work your core and stabilize you while also using the bigger muscles in your back.
Your body’s lean muscle mass goes up when you build muscle in these bigger groups. This speeds up your metabolism, which means you burn more calories and fat even when you’re not doing anything. This includes fat that’s stored around your belly. For a good full-body workout, the lululemon Studio Total Body Strength Workout Class has moves that work all the major muscle parts.
Remember that you can’t “spot train,” which means that doing workouts like crunches that work your core won’t help you lose fat in that area. To help get rid of belly fat, we suggest working out at a moderate to high effort.
This means doing aerobic activities like steady-state cardio or dancing and anaerobic activities like HIIT. In between the strong bursts of activity, you should take short breaks. Once more, focus on exercises that use a lot of muscle.
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