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Table of contents
Key takeaways
In the realm of weight loss, the importance of physical activity cannot be overstated. As recommended by the American Diabetes Association, and the National Academy of Nutrition and Dietetics, exercise is not merely a supplementary aspect but an integral component of any effective weight loss regimen. Increased physical activity translates to greater calorie expenditure, when coupled with prudent calorie reduction, it creates the sought-after calorie deficit conducive to weight loss.
Start in a standing position with your feet together and arms at your sides. Jump up explosively while simultaneously spreading your legs out to the sides and raising your arms above your head. Then, quickly return to the starting position by jumping your feet back together and bringing your arms back down by your sides.
To perform high knees, stand with feet hip-width apart and arms bent at the sides. Lift each knee alternately towards the chest as high as possible, while maintaining a quick, running-like motion. Aim for a fast pace and bring your knees up as high as you can with each repetition.
To do lunges, start standing with feet hip-width apart. Step forward with one leg and descend until both knees are bent at 90-degree angles. Ensure your front knee is directly above your ankle. Push back up to the starting position and repeat with the other leg. Alternate legs for each repetition, focusing on keeping your torso upright and engaging your core muscles throughout the movement.
Stand with feet shoulder-width apart. Lower your body by bending your knees and pushing your hips back as if sitting in an invisible chair. Keep your chest up and back straight. Descend until your thighs are parallel to the ground, then utilize your heel force to rise back to the initial stance.
Start in a push-up position with your hands directly under your shoulders and your body forming a straight line from head to heels. Hold this position, engaging your core muscles and keeping your hips level. Aim to hold the plank position for 20 to 60 seconds.
To do push-ups, start in a plank position, lower your body by bending your elbows, and then push back up to the starting position. Repeat for desired reps, focusing on maintaining a straight body line.
Start in a plank position with your hands directly under your shoulders. Quickly alternate bringing your knees towards your chest, as if running in place. Keep your core engaged and your body in a straight line.
Lie on your back, legs straight. Lift legs upward, keeping them straight, until perpendicular to the floor. Lower back down with control.
Perform a burpee by starting in a standing position, then squatting down and placing your hands on the ground. Extend your legs backwards to assume a plank posture, and swiftly bring them back to the squat stance. Propel yourself upwards with force, extending your arms overhead in a dynamic leap.
Yoga offers a range of poses that enhance both flexibility and balance. For example, the downward-facing dog stretches the entire body and builds upper body strength. The extended triangle pose stretches the side body and hips, and the pigeon pose opens the hips and helps strengthen your core.
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While one study suggests that exercising in the morning may have advantages for weight loss, consistency remains paramount. It's crucial to select a time that aligns with your schedule and preferences. Establishing a regular exercise routine, regardless of the time of day, is essential for achieving sustainable weight loss results.
Creating a balanced exercise schedule involves incorporating a mix of cardiovascular, strength training, and flexibility exercises. Strive to engage in aerobic activities of moderate intensity for a minimum of 150 minutes weekly, or opt for vigorous-intensity aerobic exercises for at least 75 minutes weekly. Additionally, incorporate muscle-strengthening routines on two or more days every week.
Alternating between periods of high-intensity workout and recovery allows you to burn more calories in less time and boosts your metabolism for hours after the workout. Aim for short bursts of high-intensity workout followed by brief periods of rest or low-intensity activity, gradually increasing the intensity and duration as your fitness improves.
Rest days are crucial in any exercise routine as they allow your body to recover and repair from the stress of workouts. They help prevent overtraining, reduce the risk of injury, and promote muscle growth and adaptation.
Hydration can suppress appetite, boost metabolism, and facilitate exercise, which are all beneficial for weight loss.
Pre-workout foods should provide energy and nutrients to fuel your exercise session. Opt for a combination of carbohydrates and protein, such as a banana with almond butter, Greek yoghurt with berries, or whole-grain toast with avocado. To avoid feeling sluggish or lacking energy during exercise, consume large meals 3 to 4 hours before, or small meals/snacks 1 to 3 hours before.
Post-workout foods should focus on replenishing energy stores and promoting muscle recovery. Aim for a mix of carbohydrates and protein, such as a whole grain toast with scrambled eggs, or grilled chicken with sweet potato and vegetables.
Overcoming common exercise challenges involves identifying barriers and implementing strategies for success. Address obstacles such as lack of time or motivation by scheduling workouts, finding enjoyable activities, and seeking support from friends or professionals.
Designate a dedicated workout space, set specific goals, and establish a consistent schedule. Stay connected by joining virtual fitness communities or partnering up with a workout buddy for accountability and support. Finally, reward yourself for milestones achieved and maintain a positive mindset to sustain motivation over time.
Dealing with plateaus in weight loss requires patience and persistence. To overcome stagnation, reassess your diet and exercise routine, making necessary adjustments such as increasing intensity or changing up workouts. Focus on incorporating variety into your meals and workouts, staying hydrated, managing stress, and ensuring adequate sleep. Additionally, consider seeking support from a healthcare professional or a nutritionist for personalized guidance and motivation.
To track fitness progress effectively, set specific goals, utilize tracking tools like fitness apps or journals, regularly measure key metrics such as weight, body measurements, and fitness performance, and adjust your plan accordingly based on progress.
Setting realistic goals for weight loss involves establishing achievable targets, focusing on gradual progress, and considering factors like time frame, lifestyle, and health status. Additionally, download the Aware Health Rewards app to set health goals and earn reward points for meeting targets.
To lose weight, aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic exercises per week, along with muscle-strengthening activities on two or more days per week.
Yes, you can lose weight without going to the gym by engaging in various forms of physical activity such as walking, jogging, cycling, swimming, dancing, or home workouts. Additionally, focusing on a balanced diet, managing portion sizes, and incorporating lifestyle changes can contribute significantly to weight loss even without gym access.
For beginners, focusing on low-impact exercises is key to building a strong foundation. Walking is an excellent starting point for improving cardiovascular health, while bodyweight exercises like squats, lunges, push-ups, and planks help build strength and endurance. Yoga helps in balance and flexibility while swimming or water aerobics provide a full-body workout with minimal impact on joints. Cycling is another option for building leg strength and cardiovascular fitness.
To maximize fat burning during your workout, incorporate high-intensity interval training (HIIT) and compound exercises that engage multiple muscle groups.
Yes. While exercise helps burn calories and improve overall fitness, dietary changes are essential for creating a calorie deficit required for weight loss. A balanced approach that includes both a healthy diet and regular physical activity yields the best results for achieving and maintaining a healthy weight.
Results from home workouts can vary based on factors like fitness level, consistency, intensity, and diet adherence. Noticeable improvements in strength and endurance may appear within weeks, while changes in body composition may take several weeks to months. Consistency and patience are essential for seeing lasting results.
In conclusion, incorporating home exercises into your routine can be a powerful step towards achieving your weight loss goals. By staying consistent and committed to your workouts, you'll not only improve your physical fitness but also boost your overall well-being. For added motivation and rewards along your journey, consider downloading the Aware Health Rewards app. With the right tools and dedication, you're well-equipped to embark on your journey towards a healthier, slimmer you.
Also read: 10 Surprising benefits of horse gram you didn't know
About the Author
Dr. Satish Madiraju, a renowned cardiologist is passionate about consumer heart health and is on a mission to prevent a million heart attacks. He shares his expertise not only on heart health but also on leadership, digital health, and improving patient experience.
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