it happens to all of us: life gets busy, free time is scarce, and many of us spend most of our days sitting at a desk. Suddenly, we find that we have put on a few extra pounds. This may be a discouraging discovery, but fortunately there are steps we can take to get back in shape. Read on to find a weight loss exercise plan that works for you!
How can I lose 20 pounds per month?
Is a 20 pound weight loss goal achievable in 1 month? Yes, it can be possible if done safely and correctly. This can be done if you are truly willing to take responsibility and are willing to manifest your vision or purpose to the fullest. It will be your mentality that will make or break you here. In short, you will have to make some major changes all around.
Steps to Take to Your Weight Loss Plan
1. Set Your Goals
I recommend writing down your end goals, what you plan to do to get there, and when. Here's how to set goals and achieve them successfully
2. Get Support
Once you have this complete, I recommend notifying your family and/or friends that you are about to do this for yourself. It makes things easier if people around you know and understand your goals so they can make the journey easier for you and the victim as well if needed.
3. Focus on food
Once this is installed, you should be up and running. Remove all "junk food" from your kitchen, in your drawers, or wherever you hide these goodies. Remove temptations. Walking to the grocery store with a list in hand. Spend most of your time in producing Isles. I think fresh and raw. In addition, you must be prepared to increase your protein intake. Protein such as lean meats and seafood as well as fiber such as legumes, nuts and seeds are very good sources that will keep you satisfied and reduce the hormone ghrelin that stimulates hunger.
4. Start Moving
Next, start or change your current workout routine. The inclusion of strength training and aerobic training is a must. I recommend doing 30-40 minutes of strength training and 25-30 minutes of cardio every day. For part strength, stick to whole body movements or compound movements that will target more than one joint and muscle group. These types of exercises will raise your heart faster, burn more calories and strengthen your muscles and joints at the same time. For cardiovascular training, I recommend performing various types such as steady state at moderate intensity level machines such as stair climber, elliptical or treadmill, as well as medium or high intensity interval training using body weight, dumbbells, skipping rope , and battle rope. Here you will see the different movements of the mixture broken down into single-sided and double-sided:
What exercises are best for weight loss?
It's almost impossible to choose just one exercise that helps in weight loss. However, if you want to get more bangs for your buck here, you might want to look into doing exercises that don't just raise your heart rate. It's not always about cardio to achieve weight loss. This is strength training that will increase your basal metabolic rate, which means that you're not just burning calories during your workout, but days after being good (this is called TOC - Excess After Oxygen Consumption or Post-Burn Effect). Our bodies require functionality and mobility to make our daily lives a little easier. Therefore, try to perform strength exercises that are multi-functional and multi-joint (calculated for more than one muscle group and more than one joint). Basic movements and lifts such as squats, deadlifts, presses, bodyweight push-ups, and pull-ups and their variations should be at the core of your training. Use your body to its maximum potential, use it efficiently and be more productive with your time. Try this combination of "back to back" exercises at the end of your workout: Start with 5 sets of 5 rounds, with a 15-30 second break after the round.
- 2 Walking Lunges
- 2 Romanian Deadlift
- 2 Pushups
- 2 Renegade Strok
- 2 Plank Cranes
- 2 Walking Lunges
What exercise burns a lot of belly fat?
There is not only one exercise that will burn belly fat. To get those rock hard abs, you have to put in the work. Unfortunately, there is no way to bypass it. First, let's separate the 80% nutrition and 20% workout misconception. Everyone is different, and the weight loss exercise plan that is best for you will greatly depend on your fitness goals. For example, if you want to lose fat and sculpt abs, chances are you need to be in a calorie deficit (reducing calories in and required calories).
What Should You Eat?
In addition, you should focus on eating specific types of foods. Consuming raw, whole, and nutritious food is a must to assist not only in aesthetics and body composition, but also in the overall process of digestion. In other words, reduce or eliminate your intake of simple carbohydrates, trans fats, processed and pre-packaged foods. This diet will also help you achieve hormonal balance, increase energy levels and maintain mental clarity.
Your Exercises
Combined with eating high-calorie foods in a calorie deficit, exercise is critical. We recommend the use of moderate to high intensity aerobic exercise along with a strength training program. To get a targeted tummy especially during an increase in heart rate, these exercises may be the best option:
- Climbers
- push ups
- raises his leg
- bike crunches
- flutter kicking
- high knees
- front and side hip dips.
In terms of the frequency and duration of these workouts, it all comes down to your schedule and dedication. However, if your goal is to get a 6 pack, you need to train your abs frequently, if not daily. In addition, when discussing belly fat, you must take into account other important components of our body, such as getting a good night's sleep, proper hydration, reducing stress levels, and keeping hormones in balance. If they are not inclined, they can be the ultimate push for belly fat.
Is working 30 minutes a day enough to lose weight?
What most people tend to forget is that life is unpredictable. It is not easy to balance your obligations, work, family, physical, social, emotional and mental well-being. Sometimes, we can be very hard on ourselves, forcing ourselves to do everything. But it's just not sustainable. If you can only do a 30 minute workout every day, then do it. If you can do a 15 minute workout, then do it. If you can make a whole hour, well that's fantastic! Regardless of how long a workout is, it's a workout. Running is running. A walk is a walk. As long as you're getting traffic on the day, you're ahead of the game.
Use Your Time Wisely!
However, if you have limited time to exercise, you must use your time wisely. If you can only make it to the gym 2-3 times a week to do strength training, that's more than enough. On days you can't make it to the gym, or on your days off, and do some cardio weights and stretches like yoga or mobility training in the comfort of your home. Where there is a will, there is always a way! Keep this in mind the next time you say you didn't have time to work.
Be ready!
Going into a pre-prepared workout is a definite must if you have a busy or high stress lifestyle and time is running out. Developing a workout plan is essential to see optimal results. Write everything down and be sure that you will follow through. Modify your program so that your body gets the workout it deserves and manage your time as you go. Also, you can always check with your doctor about what is the best option for you and your situation. Of course, the prescribed workout plan and duration of training may vary by individual. Depending on whether you are an athlete, competitor, beginner or senior individual, the prescribed exercise and/or rehabilitation workouts and frequency will vary.
Bottom Line
The prospect of adding diet and exercise to your regimen can be daunting, but step by step will make it doable. Simply choose a weight loss exercise plan that works with your lifestyle, using the tips above to guide you. And remember, once you find the time to exercise, the healthy habits that you develop stick with you long after you've reached your weight goal!