There are more reasons wherefore people exercise. Some people do it to stay healthy and prevent the natural aging signs. Some others exercise to lose weight – not literally but to actually burn fat and give their bodies some definition. Some others exercise to gain weight, mass, and muscle – the bigger they are, the better.
The idea is fairly simple to understand. Different people have different goals. One goal is more common than others, though. Most people will hit a gym because they are unhappy with their looks – a bit of extra fat by the waist, no definition in the chest, soft underarm fat, and so on. But then, just like any other venture, learning how much exercise per day to lose weight is important before starting. If you exercise to burn fat, you need to understand how your body works. Exercise too much, and your body will require more food. You may also fail to exercise enough, so you will not see any results on the actual scale. It takes months to figure out what your body truly needs, but this is because most people avoid doing their homework upfront. How much exercise per week to lose weight?
For a decent fitness condition and a health condition above average, you could do with at least 150 minutes of exercise on a weekly basis. Opt for something moderate in intensity – for instance, aerobic activities will do. You can reduce the amount of exercise on a weekly basis if you engage into rigorous and intense physical activities – just one hour a week.
How do you divide it? Spending 2.5 hours exercising in one go will not work. Plus, you will not be able to maintain the same level of intensity. So, give yourself five days a week of exercise – half an hour a day. You can work for a couple of days, give yourself a day off, and so on. If you choose high-intensity workouts, 20 minutes a day will do – three days a week only. Based on all these workouts, it is highly recommended to go for strength training as well – at least two times a week. Such activities do not need to hit random muscles or perhaps certain groups only. Instead, opt for some workouts that will target the lower body, upper body, and core – basically, you need full-body workouts. When it comes to losing weight fast, you will need at least five hours of moderate-intensity exercises a week. Spend an hour a day exercising and give yourself two days off. In addition to your workouts, you will also need to reduce the calorie intake – but do stick to healthy foods rich in protein. The amount of calories you require is not general, but it depends on your gender, age, and other factors. How much exercise per day to lose weight?
In theory, learning how much exercise per day to lose weight implies dividing the weekly requirements by seven. However, there are a few small things to consider. How much weight do you plan to lose? A couple of pounds a week will be a healthy goal. Losing a pound of weight is fairly simple – you must burn about 3,500 calories.
You can mix in different exercises or just choose your favorite activities. If you love running, go for 40 minutes a day. If you are into walking, find some beautiful spots in the middle of nowhere and walk a couple of hours a day. Got a swimming pool nearby? Vigorous swimming activities will get you there within just 40 minutes a day. Whether you cycle because you love it or you commute, an hour a day will do the trick. Take advantage of it and exercise while going to work to save yourself a bit of time. If you are into intense aerobics, an hour a day will do the trick. Losing a pound of fat with exercise is time-consuming for certain people, hence the necessity of changing your diet as well. Exercise routine to lose weight
Deciding on the right exercise routine depends on your available time and preferences. If you like short workouts, exercise for 20 to 40 minutes a day. Do it daily. You will also make exercising a habit. Get up slightly earlier in the morning and choose to start your day this way. It will energize you and put you in an excellent mood. You can also take a brisk walk over your lunch break or hit the gym after work.
When it comes to strength training, focus on different muscle groups every single day. You will give certain groups time to recover while focusing on others. Now, to some people, daily workouts are not very realistic, regardless of what they are busy with. You can do it every other day then. However, your workouts need to be longer. For instance, exercise for an hour on your day off, as well as 45 minutes on two other days. Two workouts a day will also save you time – a brisk walk in the morning and gym in the afternoon. How long does it take to see results from the gym?
Your progress depends on more factors – how much time you put in, how you adjust your diet, and your body type. People are different, so two people performing the same workouts and adopting the same diet will experience different results. Plus, it makes perfect sense to reach a plateau every now and then – everyone goes there.
Failing to get the results you want? There might be more causes out there. Try working out a bit more. If you go for too much exercise, you might need to slow down a little. Give yourself time to recover. Plus, your body might get used to particular exercises, so simply change the routine – challenge yourself. A personal trainer could also give you a hand in the process. Gym routine for beginners
Burpees are some of the easiest exercises to perform. You do not need equipment, and you can have such exercises at home. There are no instructions required either. They may seem basic and simple, but push yourself a little, and you will notice the difference.
Mountain climbers go hand in hand – similar, but exhausting if done right. No equipment needed, the possibility to do them everywhere – what else can you ask for? The weighted squat press asks for a weight – be it a dumbbell, a plate, a kettlebell, or perhaps a bottle of water. You basically squat with the weight held by your chest – you can also raise it above the head once you get up. Kettlebell swings could burn up to 400 calories in 20 minutes and improve your strength, not to mention working all parts of your body. Final thoughts
Bottom line, deciding on how much exercise per day to lose weight can be a little tricky. It depends on how much weight you want to lose, as well as your current fitness level. You cannot do too much exercise, or you will end up with the opposite effect, as you will also need to eat more. Stick to the basics – half an hour a day, five days a week. Try to observe what happens after a couple of weeks. Unhappy? Go for slightly more, but make sure you also take your diet into consideration.
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AuthorBob is a fitness expert and blogger. He is the main contributor for Frenzy Fitness Hub. You can find the latest blogs here. If you want to know more about Frenzy Fitness Hub, you can find it on the About page. Feel free to contact us. ArchivesCategories |
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