Have you ever done the hard work of weight loss only to have the number on the scale creep right back up to where you started? Losing weight can be one of the most rewarding things to go through. It can also be one of the most frustrating. If you’ve made it to the other side of a slim-down, then you definitely don’t want to backslide and un-do your hard work.
REAL TALK ABOUT WHAT’S ON YOUR PLATE
Ok, it is time for some real talk. They say that abs are made in the kitchen. That applies to every other part of your body as well.
You can work out like a relentless gym robot. If you eat unhealthy food, then it doesn’t matter. You’re setting yourself up for failure.
It’s not as simple as ‘calories in vs. calories out’ either. You’ve got to eat the right fresh, healthy foods to fuel your workouts and support your healthy weight. It doesn’t take a flashy trend diet to get the job done. Harvard Health recommends a very common-sense approach as the best diet for weight loss:
Eat lots of fresh vegetables, choose nutrient-dense whole foods
Limit processed foods
Limit sugar reduce trans fats
Limit refined carbohydrates
You don’t have to go crazy with a fad diet. Make healthy eating a lifestyle, not a diet, and you’ll have a much easier time losing weight and keeping it off.
LET’S GET SWEATY
There’s some truth to the notion that the best exercise is the one you’ll actually do regularly. Keep that in mind. Incorporate some of these ultra-effective moves, but don’t forget to have fun while you work out!
Now, let’s get into the best moves to make that weight get gone.
1. WALKING
Walking is one of the most versatile exercises around. Don’t believe us? Consider this:
You can do it indoors or outdoors. You can ramp up the intensity with varied terrain or inclines, or take it easy and slow. Try a walk on a treadmill, outdoors on a track, on a sidewalk, a trail, or around your neighborhood. Walking is one of the only forms of exercise that you can do your entire life.
You get the idea. Walking is a low-impact activity. That means it’s easy on the joints. That’s important for injury prevention and longevity. Studies prove that walking for about an hour 3 times per week can significantly reduce body fat and help you lose weight. Once the weight comes off, you can easily keep up your walking routine.
2. CIRCUIT TRAINING
Circuit training goes by many names. Some types of circuit training you may have heard of are:
Interval training
Tabata cycles
Timed circuits
The overall idea of circuit training is that you cycle through sets of several different exercises and/or intensities with very little rest in between. This is one of the best options for weight loss because you can change it up. Here are some examples…
30 Minute Cardio Circuit
You can do this circuit on any cardio machine or jogging or cycling:
5 minute warm-up
2 minutes at 60% effort
2 minutes at 90% effort
1 minute recovery
2 minutes at 90% effort
1 minute recovery
2 minutes at 90% effort
1 minute recovery
2 minutes at 90% effort
1 minute recovery
2 minutes at 90% effort
1 minute recovery
2 minutes at 90% effort
1 minute recovery
5 minute cool-down
30 Minute Strength Training Circuit
Do this circuit after a 5-10 minute warm-up. Go through three cycles of the exercises, doing each move for 60 seconds followed by 20 seconds of rest between exercises and 30 seconds between each set. Follow the circuit with a 5-10 minute cool down.
SquatsPush-Ups
LungesBurpees
Crunches
Being able to mix up your workouts is critical for successful weight loss and maintenance. It will keep your body challenged and keep your mind engaged. To successfully lose that weight and keep it off you’ve got to stay motivated and interested in your exercise.
Using circuit training as a template you can mix and match various activities to keep it fresh and challenge your body in new ways when the old exercises are no longer a challenge.
3. LIFTING WEIGHTS
Lifting weights or “strength training” is very important for weight loss and weight management. Weight lifting strengthens your bones and muscles. You’ll also get your heart-pumping and support your cardiovascular health when you lift weights.
Strength training improves the efficiency of your metabolism. That’s your body’s ability to create energy from the food that you eat. In a nutshell, that means that you burn calories while you work out and for hours afterward. As you can imagine, this is like a secret weapon when it comes to weight loss.
Another important thing about lifting weights is that you can continue progressing as you get stronger and more fit. You can only run or cycle so fast, even at you're the fittest. With strength training, however, you can continue lifting heavier as you gain strength.
Finally, strength training can help you maintain muscle mass. Muscle burns fat and makes it possible for you to stay active as you age. Maintaining weight loss requires you to be able to stay active as you age. Having plenty of muscle can keep you active as you get up in years.
4. PLYOMETRICS
Plyometrics are exercises that require fast, explosive movements. Some cool plyometric exercises are:
Burpees
Box Jumps
Jump Squats
Plyo Push-Ups
Jumping Rope
Skipping
Jumping Jacks
Plyometric exercises are quick and high-intensity. You’ll find that 60-90 seconds of any plyo move will have you sweating and out of breath.
If you’re pressed for time, then plyometric exercises can give you a highly effective workout in a jiffy. For many people, time is the biggest obstacle to their weight loss. Plyometrics can be squeezed into your day, and just 5 or 10 minutes can give you a serious sweat session.
The one drawback of plyometrics is that they’re not suited for people with existing injuries or who have joint issues. If you have joint issues, injuries, or arthritis, then skip the plyo moves and go for a low-impact alternative.
5. CYCLING
Cycling is another fantastic low-impact exercise that’s incredibly versatile. You can bike in the gym or spin class, or ride outdoors. You can go road biking or mountain biking. Indeed, you can even bike for transportation! Imagine swapping your daily commute for a nice bike ride. Biking for transportation is just as effective for weight loss as biking just for exercise.
The various ways you can enjoy biking and its reputation as a joint-friendly activity makes it perfect for long-term fitness and weight management.
There are also many different types of bikes that you can ride. Choose a bike based on your interests and comfort level. Your run of the mill stationary bike is just one option. You can ride a road bike outside or on a trainer (a machine that converts a regular bicycle into a stationary bike). Mountain bikes are great for off-road riding. Cruisers and beach bikes are super comfortable for those who prefer a slow ride. There are even adult tricycles for you to get around on.
Because of the diversity and low impact of cycling, you can do it your entire life. Use biking as a form of cardiovascular exercise, click into a harder gear for some extra resistance to strengthen your legs, and keep on rolling long-term.
FINAL THOUGHTS ON EMBRACING EXERCISE TO KEEP OFF EXCESS POUNDS
Losing weight and keeping the weight off means that you have to start an effective fitness habit and stick with it. Longevity and a wide assortment of options to keep your mind and body stimulated are the keys to your weight loss journey.
These 5 exercises can help you get fit and stay that way. You’ll notice that none of these exercises require a gym. If you like the gym atmosphere, then you can do these activities at your favorite fitness centers. If you prefer working out at home or outdoors, then you can take any of these moves wherever you want to go.
Make sure that you do something you like and something you can get better at over time. Walk or bike further and faster. Lift heavier. Take less rest between your circuit sets. Keep on challenging yourself and you’ll find that your hard-earned fit physique will stick around for the long haul.
Now, let’s go work out!
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