Losing weight is challenging.
Why is it so tough?
Firstly, one needs to be mindful of their diet, and on top of that, exercising is essential to shed pounds healthily. Despite its difficulty, it's a necessity - for our overall health, aesthetic appeal, and individual goals. This posting, We'll cover the A to Z of exercises for weight loss. We're here to help you through.
For those of you who are a bit impatient, I'll start by summarizing the routine.
Gym Routine to lose weight
- Smith Machine Squats
- Romanian Deadlifts
- Assisted Pull-ups
- Burpees
- Mountain Climbers
- Flutter Kicks
- Cycling
"Why were these exercises chosen?"
For a detailed explanation and rationale behind the routine,
please check further down in the post!
How to lose weight? How Weight Loss Works ?
At its core, weight loss is a simple mathematical equation: if you burn more calories than you consume, you lose weight.
Think of it as a balance scale; to tip it in favor of weight loss, you either have to reduce the calories coming in (from food) or increase the calories going out (through physical activity). Sounds straightforward, right?
Well, we have two options to shift this balance:
- Consume Fewer Calories🥗: Eat less or make healthier food choices.
- Burn More Calories🔥: Engage in activities that elevate your heart rate.
A little chuckle here—neither option sounds particularly easy, does it? I get it; I've been there too. And while I'm not implying there's a single magic solution, today, I want to keep our eyes on the workout prize.
:🔥 Burning more calories. Specifically, through exercises !
Of course, adopting a diet that controls calorie intake 🍽️ can amplify the effects. We'll provide in-depth insights on dietary guidelines in an upcoming post, so keep an eye out!
How you burn calories
When it comes to effectively burning calories through exercise, there are 3 key🔑 methods to consider:
- High-Intensity Interval Training (HIIT):
Often referred to simply as "interval training," HIIT involves short bursts of intense activity followed by recovery periods. Its intensity accelerates calorie burn, making it a rapid fat-shedding tool.
* Relevant studies :High-Intensity Intermittent Exercise and Fat Loss
- Aerobic Exercises:
These are sustained activities that increase your heart rate and breathing, such as jogging or cycling. They help in burning calories over extended periods, aiding in weight loss.
* Relevant studies :Moderate Aerobic Exercise Training Prevents the Augmented Hepatic Glucocorticoid Response Induced by High-Fat Diet in Mice
- Compound Movements:
These exercises engag e multiple joints and muscle groups simultaneously. Due to their comprehensive nature, they burn more calories than isolated exercises, promoting fat loss.
* Relevant studies : A systematic review and meta-analysis of the effect of aerobic vs. resistance exercise training on visceral fa
By consistently incorporating these methods into your workout routine, you'll be well on your way to achieving your weight loss goals.
Effective workout routine for weight loss :
for gym beginner
Now, you might have a good understanding of which types of exercises are effective, right? But the lingering question remains,
"So, what exercises should I actually do?🤬🤨🤯"
Stay calm; I'm here to guide you. While you can choose to perform each exercise separately, don't we aim for the utmost efficiency? To help you get the most out of a short time, I've crafted a routine, especially targeting gym beginners.
Let's break it down step by step.
If you want to know more details, click on the link in each exercise name.
Squats are one of the best full-body exercises. It doesn't matter if it's not Smith machine squats; any type of squats will do.
- Sets: 3
- Reps: 15
Romanian deadlifts can be a bit challenging. In that case, exercises like barbell rows or lunges are also recommended. Let's burn some calories!
Sets: 4
Reps: 15
Use the gym's assisted pull-up machine or a band.
- Sets: 3
- Reps: 10-12
One, two, three, go! The burpee test is also famous. You can do this at home too.
- Sets: 3
- Reps: 10
Are the movements looking easy? Give it a try. You'll experience both the deceptively simple name and the sweat-inducing reality.
- Duration: 50 seconds
- Sets: 3
Do you have to swim only in the water? Doing this movement will soon create a swimming pool of your own sweat!
- Duration: 30 seconds
- Sets: 3
Now, let's ignite that final bout of cardio. Any type of aerobic exercise works here. Whether it's on the treadmill, actual outdoor cycling, or hitting the aerobic zone, let's wrap up the routine.
- Duration: 15 minutes
- Sets: 1
"Oh no, it feels like I'm going to die, it's so tough...😵💫"
Of course, it's a natural result. As mentioned on the very first page, losing weight is incredibly challenging and demanding. However, if you consistently follow the above routine, I guarantee your weight loss. I'm proud of your commitment to staying active. I'll be cheering for your weight loss journey.
▶️In the next post, we'll bring exercise information for those who want to gain weight, not lose it. Gaining weight healthily can also be incredibly challenging.
And the following post will provide valuable and efficient dietary information that is essential for both weight loss and weight gain. Please stay tuned for more to come.