” I take stairs instead of lift”
” I walk down the parking lot”
” I hate gyming, I only workout at home”
And your exercise quota is done…
Sound familiar right?
Fat loss doesn’t work like this! Most of us don’t understand the difference between weight loss and fat loss and how to workout to achieve it.
READ: Difference between Weight Loss and Fat Loss
Home exercises: At the beginner level, it will work wonderfully as one is not used to doing any sort of workout.
If you have observed that whichever exercise you start after a long break, may it be walking or yoga or home workouts, seems to work very well.
Later, the same workout stops giving result.
READ: How to reduce Belly Fat?
What’s happening here is that our body builds muscle initially as it was tough for our muscles to handle the pressure of workout.
Now when the muscles have grown to the extent of doing the same workout efficiently, the muscle doesn’t need to push harder to workout. In short, it becomes easy for the muscles to do the same exercise again and again.
Eg: if you are squatting, initially 20 repetitions would get difficult for you but after 10 day, you’ll be able to do it effortlessly. Right?
Same way when you start walking, initially you would get tired soon but after 1 week, you won’t get that tired.
MOST IMPORTANT READ: Workout Routine that Burns Fat for 48hours
Body is very adaptive. It grows the strength as we train it with.
This is why Intensity matter a lot. Increasing weights, increasing speed, increasing the stretching time is vital to see consistent changes in the body.
People believe that sweating means fat loss, which is not true. It merely the warm body that is trying to cool down with sweat.
This is why Home exercises can help only to some extent but not when your body’s strength has gone higher.
A combination workout of strength, endurance and flexibility is important if one wants to see positive and progressive changes in weight loss.
READ: Lose weight and Inches Effectively
Gym is designed to grow the intensity. It becomes so easy to try out more of our strength unlike home exercises where we do not have access to more weight.
What to Exercise?
For beginner:
Cardio– 2 sessions in a week.
Stick to more of floor exercise and cardio. Eg: walking/swimming/dancing/skipping/zoomba/cycling/stepper along with stretching exercises.
Weight training– 3 days in a week
Keep the repetition of exercise as 20 reps 1 set. This way complete 2 sets.
Full body workouts with body weigh/ free weights or light weights. This can be done at home too.
Stretching or Yoga– everyday or twice in a week.
If you’re already exercising from 1 month or more:-
Cardio– twice in a week
High intensity interval training can be started at this point.
Weight training– 4times/ week (2 session of leg workout and 2 sessions of upper body).
Keep the weight high as 12-15reps. Complete 2 sets of 15reps.
Stretching or Yoga– everyday or twice in a week.
READ: Exercise to Lose Weight for Women
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Note: If you have any knee pain or back pain, you should ideally see a physiotherapist first and then gradually improve the intensity of your workout.
Always exercise under an expert guidance.
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Hope you found my article useful. Do share it with your friends and relative. Also I would love to hear from you your struggles, your problems in terms of health. Do write in the comment section as the best discussions happen there.
XOXO
Shikha
Great tips shikha…. Thank you so much for guiding in the right direction
Thanks Seema 😀