It’s no secret that a healthy diet and exercise, in combination, are necessary to reach and maintain a healthy weight. The science behind this is simple: we gain weight when we have an energy surplus, and lose it when we have a deficit. To create a deficit, we can reduce energy intake through changes in diet, and/or increase energy expenditure through exercise.
The conversation around weight loss through exercise often focuses on cardio training. While cardio is undoubtedly beneficial in helping you reach your weight loss goals, incorporating variety and progression into your workouts can help ensure that the weight stays off for good.
Staying motivated to work out can be a challenge, especially when life gets busy or when progress seems slow. To maintain motivation, it's important to set realistic goals and track progress. Having a workout buddy or joining a class can also provide accountability and social support. Another helpful tip is to mix up your routine with different types of workouts to prevent boredom and keep things interesting. Remember to celebrate small victories along the way and focus on how working out makes you feel rather than just the physical results. With consistent effort and a positive mindset, staying motivated to work out can become a habit that enhances both physical and mental health.
Exercising for weight loss at home has become increasingly popular due to the convenience and safety it provides. With a home workout routine, individuals can achieve their weight loss goals without having to go to a gym or invest in expensive equipment. Home desks can also be utilized for incorporating exercise into the workday. By incorporating simple exercises such as squats or calf raises while working, individuals can increase their daily activity level and burn calories. With the availability of online workout programs and virtual trainers, there has never been a better time to start a home workout routine for weight loss.
Stuck On Cardio
It makes sense that weight loss-related TV shows, advertisements and programs often focus on cardio exercises like running and cycling. These types of exercises burn calories fast, and are great for our bodies’ cardiovascular health, hence the name. According to numerous studies, however, cardio alone isn’t enough to achieve long-term strength and fitness. This is part of the reason why an estimated 80% of people regain weight after losing it.
One reason for this phenomenon is that our bodies’ internal functions can’t tell the difference between starvation and intentional weight loss. As a result, when we start suddenly burning high amounts of calories, our bodies can react by lowering metabolism and increasing appetite — both of which are counterproductive to weight loss. If you’re focusing on cardio exclusively, you’re likely to exacerbate these issues, since you are burning fat without building muscle.
Mix It Up
Varying both the intensity and types of exercises in your workouts can prevent your body from clinging on to stubborn fat. Strength training in combination with cardio, for example, allows our bodies to build muscle where fat once was, boosting metabolism and avoiding a plateau in your weight loss goals. It may seem obvious, but studies also show that continuous, progressive increases in the intensity of your workouts over time is key to exercising for weight loss.
Trying to craft the perfect whole-body fitness plan can be overwhelming. With Shred, we do it for you, with day-by-day workouts that meet your current fitness level and personal goals. Whether you’re looking to slim down, bulk up, or just get healthier, Shred can help you take the guesswork out of exercise.