Exercise routine to lose weight

Diet and exercise are the two most important factors in weight loss. Is it possible to win the war with just one of these weapons? Many people choose the easy option, which they mistakenly assume is dieting. However, given the dismal statistics for long-term weight loss with diets, a mix of the two should be considered. Only around 5% of dieters succeed in maintaining their weight loss, and weight cycling is fairly common. Typically, one-third of the weight lost is recovered in one year, and nearly all of it is regained in three to five years.ragraph

How weightloss works?

Weight loss has a straightforward mechanism. It is encapsulated in the concept of energy balance. You lose weight when you burn more calories than you consume. As a result, in order to lose weight, you must either burn more calories or consume less calories. The greatest strategy to lose weight and enhance your health is to use both of these methods is the best way to lose weight and improve your health while doing it.

I recommend losing one to two pounds each week, you should create a target that is both reasonable and feasible for your lifestyle and exercise level. Goals that are too aggressive often result in attrition and failure. 

The best exercise routine to lose weight

The amount of exercise recommended to stay healthy is 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. If you are eating in a caloric deficit this amount of exercise should be enough to lose weight. If still eating like you used to or more consider you will need at least 200 minutes of exercise per week.

The exercise routine to lose weight must contain 2 types of exercises:

- Cardio training 2 to 3 times a week and keep maximum movement as goal on a regular basis so for example take walks to get places near by, choose the stairs, create a daily step goal. While cardio attacks fat directly

-  Strenght training will help the weightloss process by training the muscle to become more endurant, and strong. The muscles will grow bigger in the recovery process taking up fat  storage space in the body.

 The most ideal exercise routine will include, 20 minutes  to 30 minutes of exercise daily with 2 to 3 days of cardio training and 2 to 3 days of strenght training alternating different muscles groups each day to allow recovery.

The best diet to lose weight

Nutrition is the main thing to focus on for a weightloss goal. In order to successfully drop pounds you have to be in a caloric deficit. A calorie deficit is when you consume fewer calories than your body expends.  A calorie deficit of 500 calories per day is effective for healthy and sustainable weight loss.  Once you have figured out you daily caloric need, you should prioritize  make sure you are consuming enough of macronutrients necessary to fuel your muscles and help you burn fat. Calculate your daily caloric needs and staying in a caloric deficit is necessary to a weightloss goal, you can use this caloric deficit calculator to start planning your goals.

Here is my personal trainer tips:

- without overwhelming yourself with odd foods and food labels, try simply reduce your food portions by about 10 to 15%, you can do that by eating in a smaller plate or container

- make sure you set and meet daily macronutrients goals, eating the right amount of protein, healthy fats and carbs is definetely a good way to start

- try to be consistent across the week, instead of dieting more strictly on certain days of the week

Workout at home to lose weight

When you want to reduce weight, you may believe that you must engage in intense sports, but this is not the case.  You must subject your body to a considerable daily caloric deficit if you want to lose weight. It's important not to overdo it. To avoid overtraining or overloading the cardiovascular system, it's critical to take the time to recover correctly.

The greatest way to lose weight is to engage in regular exercise that allows the body to become more toned, firmer, and active. Here is a full body High Intensity Interval training workout that can be added in your weekly exercise routine to burn the most fat possible in a short period of time and even after the exercise session.

Stay consistent

Remember when starting a weight loss journey, you need to stay consistent and try it for enough time to let the body adapt to new exercise and nutrition routine. Starting a weight loss journey will bring so much more benefits than looking better. You will have a lot more energy throughout the day, your cravings for snacks (which is the most common problem ) will give away to healthy snacks at regular times.

After I lost the pounds in needed I felt good in my body and good in my head. I am more open to others, and this has allowed me to start an activity that was very close to my heart, that of a wellness coach.This concludes the article for now. I hope you find it useful and that it provides you with some pointers as you begin your new life. In any event, this routine helps you lose weight!

If you require assistance, know that I am available to motivate you and guide you in the proper route. For further information, about my coaching, please contact me on Instagram (@rosemotivates).