So, now that you’ve got the nutrition covered, now it’s time for weight loss exercises that will help you achieve your target weight and sustain it.
For context, read this article on weight loss nutrition first, so you can move forward in this journey.
Why exercise tho?
It’s as simple as maintaining your calorie deficit, you need to burn more calories than you consume right?
This is how you’ll burn calories.
Exercise and physical activities are a must to lose weight.
To lose weight, you must be doing at least 300 minutes of exercise per week.
Sounds a lot, but not really.
How to start?
We do understand that it isn’t easy to just get up right now and start these exercises for weight loss.
How about we move this step-by-step?
What we’d recommend is for you to start your diet today, then start with a little exercise called ‘walking’.
Sounds easy, is easy.
You just walk a few kilometers for a few days.
And start making your body accustomed to it, the faster and longer you walk, the better.
Once you’re used to regular physical activity it would be time to one-up your exercise.
The best way to lose weight is through cardio.
(Will cardio destroy my muscles?)
It won’t just help you burn calories but will also make your weight loss sustainable.
Plus, it has many other benefits like keeping your heart healthy (in a country where every other Basheer uncle has heart problems, it’d be good).
Stair Climbing
Another good way to shed those pounds would be stair climbing.
Requires no money and is effective.
Find two flights of stairs and go up and down twice a day. Easy, right?
This is also a great way to get yourself some stamina and accustomed to exercise.
Also, once you’ve lost weight, regular stair climbing is a good way to sustain that loss.
Try Machines at the Gym
If you’re looking to join a gym for weight loss, here’s a guide.
Try machines at the gym, particularly a treadmill, elliptical trainer, a stationary bike, a rowing machine, and/or a stair climber.
These machines are a great way to burn some calories. You can also increase time and intensity as you move forward.
Change machines, try ‘em all, and see what you like.
Once you’ve chosen your favorite ones, stick to them and make a routine.
You’d also need a trainer at gym here to make sure you don’t get injured, and yk how to avoid these injuries.
(Also, here’s an article on gym anxiety).
Try Sports
If you hate the idea of exercising just for the sake of exercising, play some sports.
A good and fun way to do cardio is to start playing sports.
You’ve got a wide variety of sports to choose from.
Ideally, choose one that requires stamina, involves running or cardio, and is competitive for the fun of it.
Try basketball, football, cricket, bicycling, or hockey.
These involve a lot of cardio.
Hiking
Another fun way or sport to lose weight, have fun, and enjoy some good scenes to find hiking spots.
Luckily for you, Pakistan is full of ‘em.
Nature, calories being burned, adventure with friends.
Aur Kiya Chahiye…
Strength Training
If you are really serious about being fit and want to sustain your weight loss in the long-term, strength training just might be for you.
You can work large muscle groups to lose fat and gain muscles.
Start small, aim for 15-minute sessions.
Start with squats paired with an overhead dumbbell press to work your lower as well as upper body.
Perform resistant exercises to work your core, like reclining on an exercise ball.
Use machines and free tools to work your arms and legs.
Also, remember to take rest days and not overdo your muscles.
Take Home Message
In conclusion, achieving and maintaining your target weight is a journey that combines both nutrition and physical activities. By starting with simple weight loss exercises like walking and gradually incorporating more intensive cardio workouts, stair climbing, and strength training, you can create a sustainable routine that keeps you motivated and healthy.
Whether you prefer the structured environment of a gym, the social engagement of sports, or the adventure of hiking, there are numerous ways to stay active and enjoy the process. Remember to listen to your body, take rest days, and stay consistent with your efforts. With dedication and the right approach, you can reach your weight loss goals and enjoy a healthier, more active lifestyle.
