Weight loss is an important factor in improving your health and in preventing diseases such as cancer and diabetes. In addition, losing weight can also reduce your risk for osteoarthritis and other bone related diseases. A healthy body weight means a reduced risk for osteoporotic fractures. Studies indicate that weight loss through diet and regular exercise reduces the risk of hip fracture for women and men alike. Losing a couple of pounds can significantly improve your health.
The most effective way to lose weight is to combine exercise and diet. You should plan to include both strength training and cardio exercises in your daily routine two days a week, and you should do this for at least twenty minutes in a session. Weight training should be done in the morning with light activity and again for two days afterwards. Cardio exercises are intended to build strength, endurance, and flexibility. For the best results, you should incorporate these exercises into your daily routine, preferably in the morning, before you begin your usual meal. Losing weight through diet means including foods rich in protein, carbohydrates, and unsaturated fats.
A good weight loss workout program includes exercises that train multiple muscle groups and provide cardiovascular conditioning. Two options you have are dumbbell exercises and squats. Dumbbell exercises involve the use of both hands, whereas squats are performed with only one hand. This is because squats recruit more of the quadriceps, gluteus, and serratus major muscles, and less of the hamstrings, groin, and low back muscles. This makes them less effective in losing fat compared to squatting alone.
Eating one day before your strength training session provides you with ample time to put the diet in place. On the other hand, skipping breakfast allows your body to become used to eating breakfast, which may influence your ability to control your appetite. It also prevents you from overeating on the two days leading up to your workout. Thus, eating breakfast plays an important role in your diet and fitness program, as it prepares your body for your activity.
For the best results, it is advisable to combine cardio and strength training in the same workout session. You can do the same with the other components of a fitness program, but doing both at the same time will increase your calorie count per calories expended. For instance, doing thirty seconds of high intensity, three-minute walking will burn approximately five hundred calories. However, if you do only the thirty seconds of walk at a lower intensity, you will burn approximately the same number of calories when doing the one-minute walk, but with much less total time.
The recovery jog is another important component of a good workout routine. Recovery jogs are designed to help you prevent muscle and joint soreness that usually occur after an intense workout. By jogging recovery periods in between your workouts, you can prevent your muscles from being unnecessarily taxed.
In order to maximize your cardio workout and minimize your caloric intake, it is better to have a recovery jog after each workout session. If you do not have access to a recovery jog, you can increase your calorie burn by running at least one minute after completing your warm-up session. If possible, try to alternate your one-minute run with a five-minute walk or jogging. If you want to add more intensity to your workout, you can try to sprint for three minutes. These three minutes will definitely burn more calories than a brisk walk.
The final step in any weight loss program is to create a full-body workout plan. If you cannot afford to buy gym memberships, you can use a cardio workout machine at home. A full-body workout plan includes strength training and cardiovascular exercises. Your strength training routine should consist of exercises such as push-ups, crunches, squats, dips, and lunges. You can also add strength training to your weekly schedule by adding weights to your exercise regimen.