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Introduction to Exercise and Weight Loss
The journey of weight loss can be challenging, but the right types of exercise can make a significant difference. There are various options available to choose from, but it can be difficult to determine which exercises are best suited to reach your goals. This comprehensive guide will explore the best exercises for weight loss and provide tips on how to get started.
Table of Contents:
The Importance of Cardio for Weight Loss:
When it comes to weight loss, cardio exercises play an important and crucial role. Cardiovascular activities are designed to increase the heart rate and breathing rate, leading to the burning of calories. These exercises are not just effective in burning fat, but also have numerous benefits for overall health. Regularly incorporating cardio into your workout routine can help you achieve your weight loss goals and improve your overall health.
Cardio exercises are known for their ability to target body fat and boost metabolism. When you engage in cardio exercises, your body burns calories both during and after the workout, making it an excellent way to increase your daily calorie burn. This, in turn, can help you lose weight over time.
Some of the most popular cardio exercises for weight loss include running, cycling, swimming, rowing, and jumping rope. These activities are not only effective but also fun and versatile, making them a great choice for people of all fitness levels. Running is a classic exercise that can be done anywhere, while cycling is a low-impact option that's easy on the joints. Swimming is a full-body workout that's both challenging and enjoyable while jumping rope is a simple, yet effective, cardio exercise that can be done anywhere.
In addition to their fat-burning potential, cardio exercises also offer numerous health benefits. They help improve cardiovascular health, reduce the risk of heart disease, lower blood pressure, and increase lung capacity. These exercises can also help boost mood and reduce stress, making cardio exercises a great choice for overall wellness, including improved mental health.
Target heart rate is an important factor to consider when doing cardio for fat loss. It refers to the range of heartbeats per minute that you should aim for during exercise to maximize the benefits for your body. The target heart rate for fat loss is typically around 50-85% of your maximum heart rate, which can be calculated as 220 minus your age. Keeping your heart rate within this range during cardio will help you burn more calories and target body fat, leading to weight loss. It's important to monitor your heart rate throughout the workout to ensure that you are in the right range. A heart rate monitor, smartphone app, or even checking your pulse manually can help you track your heart rate and reach your fat-loss goals.
"The target heart rate for fat loss is typically around 50-85% of your maximum heart rate, which can be calculated as 220 minus your age."
You can check your pulse manually by finding the pulse points on your body. The pulse points are places where the blood vessels run close to the skin's surface and where the heartbeat can be felt. Some common pulse points are:
Neck: Place your index and middle fingers on the side of your neck, near the Adam's apple.
Wrist: Place your index and middle fingers on the inner wrist, below the thumb.
Temple: Place your index and middle fingers on the side of your head, near the temple.
Inner elbow: Place your index and middle fingers on the inside of your elbow, on the brachial artery.
To check your pulse, press gently but firmly on the pulse point, and count the number of beats for 15 seconds. Multiply this number by 4 to get the beats per minute (bpm). Your pulse should be in the target heart rate range for effective cardio for weight loss. It's important to note that factors such as stress, caffeine, and medication can affect your heart rate, so always check your pulse under calm and relaxed conditions.
The length of your cardio sessions can vary depending on individual goals and fitness levels. However, research suggests that for effective fat loss, cardio sessions should last at least 30 minutes and be done at least 3-4 times a week. Longer sessions of 45-60 minutes can also be effective, especially for those who have already built up a solid cardio base. It's also important to keep the intensity level moderate to high to maximize calorie burn and fat loss.
It's important to note that weight loss is a combination of both diet and exercise, so it's not just the duration of your cardio sessions that determines your results. A well-balanced diet, adequate rest, and regular strength training are also important factors in achieving successful weight loss.
Ultimately, the best way to determine the optimal length of your cardio sessions for fat loss is to work with a professional, such as a personal trainer or nutritionist, who can create a personalized plan based on your individual goals and needs.
HIIT Workouts for Maximum Calorie Burn:
HIIT (High-Intensity Interval Training) is a popular type of workout that alternates periods of intense exercise with periods of rest. HIIT workouts are extremely effective for weight loss as they increase the metabolism rate and burn more calories than traditional cardio exercises. HIIT workouts can be done using bodyweight exercises, weightlifting, cardio exercises like running, or even using a combination of both.
For maximum results, HIIT workouts should be done 2-3 times a week with at least a day of rest in between. Each workout should last about 20-30 minutes, with the intensity and duration gradually increasing as your fitness level improves.
The goal during HIIT workouts is to maintain a heart rate of around 70-85% of your maximum heart rate, which can be determined using a heart rate monitor or by using a simple formula. During the high-intensity periods, you should aim to push yourself to the point of fatigue, while during the rest periods, you should aim to recover enough to be able to give your all during the next high-intensity interval.
It's important to note that HIIT workouts can be extremely demanding, so it's important to listen to your body and make adjustments as needed. If you are new to HIIT, it's recommended to start slow and gradually increase the intensity over time. HIIT is an effective and efficient way to burn fat and lose weight, but it's important to combine it with a balanced diet and adequate rest to achieve the best results.
Here is a sample 20-minute HIIT running workout:
Warm-up: 6 minutes of walking & light jogging to get the blood flowing.
Intervals:
7-Min Hill Running:
1 Min Flat 6.0/0% Incline
1 Min 6.0/3% Incline
1 Min Flat 6.3/0% Incline
1 Min 6.0/3% Incline
1 Min Flat 6.6/0% Incline
1 Min 6.0/3% Incline
1 Min Flat 7/0% Incline
Cool-down: 6 minutes of slow jogging to bring your heart rate back to normal.
This workout can be adjusted to meet an individual's fitness level by increasing or decreasing the intensity of the intervals. It's important to note that heart rate goals will vary based on factors such as age, gender, and fitness level, but the target should be to work at a high intensity during the intervals while maintaining good form.
You can utilize this HIIT format with exercises like running, rowing, or cycling, however, you can also do this plyometric type of exercises and bodyweight exercises.
The Benefits of Strength Training for Weight Loss:
Strength training is a type of exercise that focuses on building muscle strength and size by using resistance. This resistance can come from weights, such as dumbbells or barbells, or bodyweight exercises like push-ups, squats, and lunges. Strength training is important for weight loss because it can increase your metabolism and help you burn more calories, even when you're not working out.
Too often strength training can be an overlooked component of weight-loss as there is still a misconception that the benefits of strength training only lie in it's ability to increase muscle strength and size. Which often isn't an important factor for people trying to lose weight so it gets forgotten about.
To get the most out of strength training it's important to know your one-repetition maximum (1RM), which is the maximum amount of weight you can lift for one repetition of a particular exercise. This number can help you determine the appropriate weight to use for each exercise and ensure that you're working out at the right intensity.
1 RM Calculator
How to use the calculator:
Choose the exercise: Select the exercise you want to calculate your 1RM for, such as the bench press, deadlift, squat, etc.
Input weight and reps: Enter the weight you lifted and the number of repetitions you performed for a specific set of the exercise.
Get results: The calculator will then estimate your 1RM based on the weight and reps you inputted, using a mathematical formula.
Note: Keep in mind that the results from a 1RM calculator are just estimates and may not be 100% accurate. It is always a good idea to work with a qualified fitness coach or trainer to determine your actual 1RM.
It's recommended to do strength training 2-3 times a week, with a day of rest in between each session. Each session should last about 30-45 minutes and include a warm-up and cool-down. When it comes to sets and reps, a good starting point is 3 sets of 8-12 reps for each exercise, however - you are not limited to this. set and rep scheme. Once you become a more advanced lifter you can start to play around with more sets, and heavier lifts which would mean fewer reps.
To split your workouts, it's best to focus on different muscle groups on different days. For example, you can work on your chest and triceps on Monday, back and biceps on Wednesday, and legs and shoulders on Friday. This will allow each muscle group to have adequate time to recover and grow. If you're new to fitness, however, begin with a full-body workout 2-3x per week on non-consecutive days.
It's important to note that strength training can be intense and potentially dangerous if done improperly or if you are someone who has preexisting musculoskeletal issues. For this reason, it's recommended to consult with a professional, such as a personal trainer, to help you develop a safe and effective strength training program that's tailored to your needs and goals. If you don't have someone in your area that can help you, remote virtual personal training & fitness coaching may be a good fit for you.
It's also crucial to have proper rest and recovery days in between strength training sessions. During rest days, your muscles repair and grow, and without adequate rest, you risk overtraining and injury. Additionally, getting enough sleep is essential for overall health and recovery. Aim for 7-9 hours of quality sleep each night to support your strength training goals.
Strength training is a great way to build muscle and increase metabolism, leading to improved fat loss. However, it's important to note the myth of spot reduction. Spot reduction refers to the belief that you can target specific areas of the body for fat loss by exercising those areas, but this is not scientifically proven. It's important to have a balanced workout plan that includes both cardio and strength training exercises for overall weight loss and health benefits.
"It's also important to note that you should switch up your weight training program every 4-6 weeks"
Another thing to note is that you should switch up your weight training program every 4-6 weeks. This is because your body adapts to your workout routine over time and you need to continuously challenge it in new ways to see progress. If you stick to the same exercises, sets, and weights, your body will become too efficient at the movements, leading to plateaued results. By switching up your routine, you can target different muscle groups and recruit new muscle fibers, leading to improved strength, muscle endurance, and overall fitness. Additionally, switching up your routine can also help prevent boredom and keep you motivated to continue working out. It is recommended to seek professional guidance, such as a personal trainer, to ensure that your new workout routine is effective, safe, and well-rounded.
Aside from fat loss, strength training has a number of other benefits. It can improve bone density, increase balance and stability, reduce the risk of injury, and improve overall fitness levels. Strength training can also boost confidence and help with stress relief. By consulting a professional and creating a well-rounded strength training routine, including proper rest and recovery days, and ensuring adequate sleep, individuals can reap the benefits of this form of exercise and see improvements in their overall health and wellness, and in weight-loss.
Yoga for Weight Loss: The Importance of Stress Reduction:
In addition to improving flexibility and increasing metabolism, practicing yoga also has the added benefit of reducing stress levels. Stress has been linked to weight gain and the inability to lose weight, as the hormone cortisol, released during times of stress, has been shown to cause fat storage in the body. By reducing stress through yoga and other relaxation techniques, individuals can help regulate their cortisol levels and facilitate weight loss.
Incorporating deep breathing and mindfulness practices during yoga can also lead to better stress management, which can positively impact overall health and well-being. By taking time to focus on the present moment and release tension, individuals can become more mindful of their food choices and experience greater success in their weight loss journey.
Yoga is a form of exercise that can be done anywhere and at any time, making it a convenient and accessible option for those seeking to reduce stress and promote weight loss. When practicing yoga regularly, individuals can expect to see not only physical improvements in flexibility and muscle strength, but also emotional benefits such as a sense of calm, increased focus, and improved sleep.
Walking as a Weight Loss Exercise:
Walking as a form of exercise has been widely researched and its benefits have been well documented. According to a study published in the Journal of Physical Activity and Health, walking for at least 150 minutes per week can lead to significant health benefits, including weight loss. The study showed that walking just 30 minutes a day can lead to a reduction in body mass index (BMI) and waist circumference.
Another study published in the International Journal of Behavioral Nutrition and Physical Activity found that individuals who increased their daily step count by taking an additional 2000 steps per day burned an average of 79-97 calories more per day, leading to significant weight loss over time.
In terms of stress reduction, walking has been shown to have a positive impact. A study published in the International Journal of Workplace Health Management found that walking for just 15 minutes per day can significantly reduce stress levels in individuals.
Walking is an underrated simple exercise that most people can safety begin with, so if you're new to exercise - this may be a great place to start.
Indoor Cycling for Weight Loss:
Cycling is an effective form of cardio that can lead to weight loss and improved fitness levels. It is low-impact, which makes it a great option for those who want to avoid the impact of high-impact exercises such as running. Cycling can be done indoors or outdoors. Several options are available for those who want to get started, including purchasing a regular bicycle, using a stationary bike, going to indoor group spin classes, or investing in a smart bike.
Companies like Spinco, Soul Cycle, and Peloton offer indoor cycling classes that are designed to provide a fun and challenging workout experience. In these classes, you will join a group of people who are also working towards their fitness goals, and be led by an instructor who will guide you through the workout. The energy and motivation of the group can help keep you going, even when you might feel like giving up. It can truly feel like you are at the hottest club in town at some of these indoor spin classes as you'll experience a dark room, flashing lights, and loud pumping music.
The added benefit of smart bikes is that they offer interactive workouts with live and on-demand classes that are accessible from home so you never even have to leave the house and can still get that group fitness professional guidance. These bikes also have features such as performance tracking and personalized coaching to help you stay motivated and on track.
"Cycling can help to improve cardiovascular health, increase endurance and stamina, and burn calories for weight loss."
Aside from the social and motivational benefits, cycling has a number of physical benefits as well. Cycling can help to improve cardiovascular health, increase endurance and stamina, and burn calories for weight loss. To get started with cycling, it's recommended to invest in a good quality bicycle and start with short rides, gradually increasing the distance as you progress.
Swimming as a Full-Body Workout for Weight Loss:
Swimming is a great low-impact exercise that provides several benefits for weight loss. It is a full-body workout that exercises all the major muscle groups, which leads to an increase in metabolism, making it a great way to burn more calories. In comparison to other high-impact cardio exercises, swimming puts less stress on joints and is therefore an ideal option for people who are prone to injuries, seniors, people with obesity, or anyone with joint problems. The buoyancy of the water supports the body, which helps to reduce stress on joints, making it a great option for older individuals or those recovering from an injury. Additionally, swimming can be an effective way to increase cardiovascular endurance, improve muscle strength, and enhance flexibility. To maximize the benefits of swimming for weight loss, it's recommended to incorporate different strokes and styles into your workout routine, such as freestyle, backstroke, breaststroke, and butterfly.
People who are new to swimming can begin by taking a beginner's class or working with a swim coach to learn proper techniques. It is important to start slowly, focusing on improving your technique and endurance before increasing the intensity of your workout. Swimming can be a fun and effective way to lose weight and get in shape, regardless of your age or current fitness level.
Bodyweight Exercises for Weight Loss at Home:
Bodyweight exercises are a versatile and cost-effective form of strength training that can be done at home without any equipment. These exercises target all the major muscle groups, leading to an increase in metabolism and the burning of more calories. By strengthening your muscles and improving your overall fitness, bodyweight exercises can help you achieve your weight loss goals.
Some popular bodyweight exercises for weight loss include push-ups, squats, lunges, and burpees. These exercises are simple, yet highly effective, and can be modified to suit any fitness level. To get the most out of your bodyweight workout, try incorporating a variety of exercises and increasing the intensity over time.
Working out at home is an excellent option for those who are intimidated by the gym or for those who prefer to exercise in the comfort of their own home. Home workouts are also an efficient and cost-effective way to exercise, without the need for travel time, equipment wait time, or gym membership fees. Additionally, being able to lift your body weight in different ways is a functional exercise that can have functional real-world benefits, such as improved posture and balance, and a greater ability to perform daily tasks with ease.
The flexibility to exercise at any time, combined with the vast array of online fitness coaching and workout videos, makes it easy to customize and vary your workout routine.
The Role of Diet in Weight Loss:
While exercise is beneficial for weight loss, diet is the number 1 key factor in determining the success of your weight loss journey. You can achieve weight loss through diet alone and without exercise, but you cannot achieve weight loss through exercise alone. To achieve optimal results, it's crucial to focus on eating a balanced and nutritious diet that is low in calories but high in nutrients. This means avoiding junk food, sugary drinks, and excessive amounts of carbohydrates, and instead incorporating whole foods like fruits, vegetables, lean proteins, and healthy fats into your meals.
"Calories do matter when it comes to weight loss. Period."
Calories do matter when it comes to weight loss. To be in a calorie deficit, you need to consume fewer calories than you burn. To determine your caloric needs, you can calculate your Basal Metabolic Rate (BMR), which is the amount of energy your body needs to maintain basic life functions at rest. You can then factor in your activity level to determine your Total Daily Energy Expenditure (TDEE) and calculate the appropriate calorie intake.
This number equates to how many calories per day you would need to eat to maintain your current weight. From there, you can then create a calorie deficit of up to -20%.
For example, if you were 38 years old, female, weighing 125 Lbs., 167 cm tall, and have been doing no exercise, the BMR calculator (with activity level) would tell you to eat 1588 Calories per day. This means that you would eat 1588 calories per day if you wanted to stay the same weight.
If you wanted to lose weight, however, you would need to deduct up to -20% from 1588. This would equal 1270 calories which would put you into a calorie deficit yielding in weight loss.
Try the calculators below to see how many calories you should be eating per day.
BMR Calorie Calculator: Weight Maintenance
To use a calorie calculator, you can follow these steps:
Enter personal information: you will need to provide information such as age, gender, weight, height, goal, and activity level.
Get results: The calculator will then provide an estimate of the total calorie content of your meal or daily caloric needs.
BMR Calorie Calculator: Weight Loss with a 20% Calorie Deficit
Input the same information as above, only this time it will show you your BMR with a 20% deficit :
Note: Caloric needs vary based on several factors and these calculators provide only rough estimates. It is always a good idea to consult with a healthcare professional for a more accurate assessment of your calorie needs.
Food tracking is a valuable tool for monitoring your caloric intake and making necessary adjustments. An app like "Lose It" can help you keep track of the food you eat and monitor your progress toward your weight loss goals. However, it's important to note that there is no one perfect diet that works for everyone. It's best to experiment and find what works best for you and your body, as long as you are consistently in a calorie deficit.
In addition to dietary changes, seeking professional help from a nutritionist or dietitian can also be beneficial. These healthcare professionals can help you create a personalized diet plan and provide support and guidance as you make changes to your eating habits. They can also address any medical or dietary concerns you may have and make recommendations based on your unique needs and goals.
It's important to note that a nutritionist and a dietitian are not the same. A nutritionist or nutrition coach is a professional who has completed education and training in nutrition and provides guidance on how to maintain a healthy diet. A dietitian, on the other hand, is a licensed healthcare professional who has completed advanced training in nutrition and dietetics. Dietitians are authorized to provide medical nutrition therapy and can diagnose and treat dietary and nutritional problems.
If you're interested in working with a nutritionist or dietitian, consider reaching out to your healthcare provider for a referral or finding one through professional organizations such as the Academy of Nutrition and Dietetics.
>>Online Nutrition Coaching: Click Here <<
How to Create a Weight Loss Workout Plan:
Now that you understand the importance of both exercise and diet, it's time to create a weight-loss workout plan. Here are some tips to help you get started:
Start with cardio: Cardio is a great way to get your heart rate up and burn calories, so it's a good place to start when creating your workout plan. Aim to do at least 30 minutes of cardio each day, whether that be walking, running, cycling, or swimming.
Add strength training: Strength training is also important for weight loss because it helps build lean muscle mass, which in turn boosts your metabolism. Aim to strength train two to three times per week, focusing on all of the major muscle groups.
Mix it up: To keep your body challenged and avoid boredom, mix up your workouts so that you're doing different exercises each day. This will also help prevent injury.
Listen to your body: Finally, it's important to listen to your body and give it the rest it needs. If you're feeling exhausted or have a sore muscle, take a day or two off to recover before jumping back into your workout routine.
Example 7-Day Workout Schedule
Here is a sample workout schedule that incorporates walking, strength training, stretching, and rest days:
Monday:
30-minute walk
60-minute full-body strength training workout
Stretching
Tuesday:
30-minute walk
Stretching
Wednesday:
30-minute walk
60-minute full-body strength training workout
Stretching
Thursday:
Rest day
Friday:
30-minute walk
60-minute full-body strength training workout
Stretching
Saturday:
30-minute walk
Stretching
Sunday:
Rest day
It's important to remember to listen to your body and adjust the schedule as needed. Also, incorporating rest days and stretching helps to prevent injury and promote recovery. You can also switch up your strength training routine to target different muscle groups each day, or mix in other forms of exercise like yoga, swimming, or cycling for added variety.
The Best Time to Exercise for Weight Loss
When it comes to exercise and weight loss, consistency, and adherence to a workout schedule are more important than the specific time of day. While some people may find that exercising in the morning helps them stick to their routine, others may prefer to exercise later in the day when they have more energy. The key is to find a time that works for you and that you can commit to doing regularly.
"Some studies have suggested that fasted cardio may help to increase fat oxidation, while others have found no significant difference between fasted and fed cardio. However, more research is needed in this area to determine its effectiveness for weight loss."
In terms of fasted cardio, where you exercise on an empty stomach, the research is mixed. Some studies have suggested that fasted cardio may help to increase fat oxidation, while others have found no significant difference between fasted and fed cardio. However, more research is needed in this area to determine its effectiveness for weight loss. It's important to keep in mind that individual factors, such as hydration, energy levels, and overall health, can also play a role in the effectiveness of fasted cardio.
Ultimately, the best way to ensure that your exercise routine supports your weight loss goals is to make it a consistent part of your routine and to balance it with a healthy diet that is in line with your caloric needs. Whether you choose to exercise in the morning, afternoon, or evening, the most important thing is that you find a time that works for you and stick to it.
Tips for Sticking to a Weight Loss Exercise Routine
Sticking to a weight loss exercise routine can be challenging, especially in the beginning. Here are some tips to help you stay motivated and on track:
Find a workout buddy: Having a workout buddy can help keep you accountable and motivated. Find someone who has similar goals to your own and workout together.
Set achievable goals: Setting achievable goals can help you stay focused and motivated. Write down your goals and track your progress to see how far you've come.
Make it fun: Find ways to make your workouts enjoyable. Listen to music, try new exercises, or sign up for a fun class.
Reward yourself: Finally, reward yourself for reaching your goals. Whether that be with a new workout outfit, a massage, or a night out with friends, find something that you enjoy and treat yourself to it.
The Science Behind Weight Loss Through Exercise
The basic science of fat loss involves the creation of a caloric deficit, which occurs when you consume fewer calories than your body burns. This causes your body to tap into stored fat as an energy source, leading to weight loss. Fat loss is not always a straightforward process, however, and there are a number of factors that can impact it.
Strength training can cause a temporary spike in weight due to Delayed Onset Muscle Soreness (DOMS). DOMS is a normal response to new or increased physical activity and results in inflammation and water retention in the muscles. This can cause a temporary increase in weight, but it does not indicate that fat loss has stopped.
"There are several other factors that can impact fat loss, including medical conditions, hormonal imbalances, and certain medications. It's important to consult with a doctor or healthcare professional if you have any concerns about these factors and how they may impact your weight loss journey."
There are several other factors that can impact fat loss, including medical conditions, hormonal imbalances, and certain medications. It's important to consult with a doctor or healthcare professional if you have any concerns about these factors and how they may impact your weight loss journey.
Ultimately, the key to successful fat loss is consistency and adherence to a balanced diet and exercise program. This means eating a nutritious, calorie-controlled diet and incorporating regular exercise into your routine, including both cardio and strength training. Staying consistent and committed to your goals is the best way to ensure long-term success with weight loss.
When you lose weight, the fat stored in your body is broken down and used as a source of energy. This process is called lipolysis, and it occurs in response to a calorie deficit created by consuming fewer calories or burning more calories through exercise. The fat is then transported to cells called mitochondria, where it's burned for energy. The by-product of this process is carbon dioxide, which is expelled through the lungs, and water, which is expelled through urine and sweat. This is why it's essential to stay hydrated when losing weight, as the body will flush out more water than usual.
The amount of water someone should drink in a day can vary greatly depending on factors such as age, weight, activity level, and climate. As a general guideline, the Institute of Medicine recommends that men should drink about 3.7 liters (about 13 cups) of fluid per day and women should drink about 2.7 liters (about 9 cups) of fluid per day. This includes water from all sources, such as food and drinks.
The color of your urine can be used as a rough indicator of hydration status. Light yellow or clear urine indicates that you are adequately hydrated, while darker yellow urine may indicate that you need to drink more water. However, it's important to keep in mind that other factors, such as medication use and illness, can also impact the color of your urine. So, while it can be a helpful guide, it's not a foolproof way to determine hydration status.
FAQs About the Best Exercises for Weight Loss
What are the best exercises for weight loss?
The best exercises for weight loss are those that burn the most calories and build muscle, such as cardio and strength training. ANY exercise that you can do with consistency is the best exercise for you!
How often should I exercise for weight loss?
The Canadian Physical Activity Guidelines recommend at least 150 minutes of moderate-intensity exercise per week, or 30 minutes a day, five days a week. The Canadian Physical Activity Guidelines are developed by the Canadian Society for Exercise Physiology (CSEP) and provide evidence-based recommendations for physical activity for the health and well-being of the Canadian population.
Can I lose weight without exercising?
Yes, diet plays a crucial role in weight loss and you can lose weight through diet alone. However, exercise can help you maintain your weight loss and improve overall health.
Conclusion: The importance of a balanced approach to weight loss.
Achieving and maintaining weight loss requires a balanced approach that includes a healthy diet and regular exercise. Incorporating cardio and strength training into your routine can help you burn calories and build muscle, leading to effective weight loss. To achieve optimal, efficient, and effective results, it is recommended to seek the help of a certified personal trainer and nutrition coach.
References:
International Journal of Workplace Health Management, "The Effect of Walking on Psychological Stress in the Workplace."
Micaela Whitworth, CFT, CNS
Personal Trainer & Online Fitness Coach
IG: @micaelafitness