To stay healthy and lean, one has to combine eating well with physical activity. When it comes to losing weight, limiting processed carbohydrates and refined sugar from your diet can help. As this guest post explains, a change in eating habits must then be complemented with workouts that encourage your body to reduce body fat.
Here are some of them:
One of the best workouts you can do to lose weight is walking. In a study conducted by Harvard Health, a 70 kg person burns about 167 calories if walking at a moderate pace. It is easy to do and does not require gear or equipment. All you need are comfortable shoes, and you’re good to go. This workout is highly recommended for individuals who are suffering from joint issues since this exercise is low-impact. The good thing about walking is that it is easy to incorporate into your lifestyle, such as using the stairs at work or walking after dinner.
To help you get started, try to walk at least 30 minutes a day four times a week, then gradually increase the frequency as you see fit.
Both jogging and running are also considered useful to help shed extra weight. If you can manage a pace of 9 to 10 kilometres per hour, then you can choose to do running. But, if you find it hard to do, then just start jogging first. One of the advantages of jogging and running is that it aids in burning belly fat known to cause chronic diseases like diabetes and hypertension.
Like walking, jogging and running do not have special requirements. Start your road to fitness by jogging or running at least 30 minutes three times a week. If jogging outdoors is not possible, you can do it on a treadmill.
Spinning can help drop the kilograms off your weight. Research has proven that splitting an hour-long moderate-intensity workout into two half-hour sessions of high-intensity spinning can significantly impact your cardiovascular health. Attending a class at a spin studio Edmonton can help you burn at least 400 to 600 calories. Doing it at least three times a week can cause you torch as much as 1,200 to 1,800 calories.
Cycling is also an effective workout for losing weight. For this reason, most fitness gyms have stationary bikes that let people cycle indoors. Moderate paced cycling at least 30 minutes can help burn 260 calories. Studies have also shown that aside from weight loss, cycling is also an excellent way to attain better overall health as it lowers the risk for heart disease, increases insulin sensitivity, and prevents cancer development compared with those who do not regularly cycle.
Those who want to aggressively lose weight and tone their muscles at the same time can engage in weight training since this workout aids in building strength and promoting muscle growth. An individual’s metabolic rate significantly increases by 7% following a regular 11-minute weight training three times a week, helping burn an additional of 125 calories daily.
A study has also found that those who do weight training continue to burn calories hours after the exercise.
Also known as high-intensity interval training (HIIT) is an exercise method that includes short bursts of intense exercise with recovery periods. Despite lasting for only 10 to 30 minutes, this workout can help burn tons of calories. This workout is helpful for those who want to squeeze in a quick workout in between their meetings.
Stay in Shape
Once you’ve achieved your ideal weight, you should continue your diet and exercise to maintain it. If you don’t see any changes in your weight after a few workouts, don’t give up just yet. Sometimes, it takes months to shed the stubborn fat.