The Best Workout to Lose Weight
It’s hard to know what type of workout to do to lose weight when you’re just beginning. There’s a ton of fitness info, trends, and fads popping up online every day. I’m breaking down the basics of how to get started for you today and the best workout to lose weight as efficiently as possible.
Some basics about workouts for weight loss:
-150 minutes a week of moderate to vigorous activity is what is recommended for basic health and fitness.
My suggestions for how to spend that time:
-Aim to workout 2-3 days a week. Strength training sessions should last 30 minutes-1 hour.
-Start with cardio sessions 2-3 days a week, lasting 20-30 minutes at MODERATE TO VIGOROUS intensity after a 5-10 minute easy warm-up intensity.
There is no reason to do cardio for longer than 45 minutes unless you are training for a specific event.
You can choose to do strength training on separate days, or the same day. I personally like to piggy back my weight training and cardio back-to-back so that I have less chance of finding an excuse to skip either of them.
When you are beginning to workout I reccomend lots of reps in your strength workouts, 12-20 reps is a great range.
Start with light to moderate weights, 5-12lbs for women, and 10-25lbs for men.
Don’t know what exercises to do? Start with the basics! Squats, lunges, bicep curls, pushups, tricep extensions, etc.
Exercises that move different body parts at the same time are great for creating more calorie burn in a shorter amount of time. For example, combine your shoulder press with your squat or a bicep curl with your lunges.
Sometimes when you’re starting to workout your muscles can fatigue quickly. A great way to prevent that from making you take long breaks (and so you can keep burning calorie!) is a pyramid style workout. Basically, you just work a single body part from top to bottom. *For example, after doing a shoulder exercise you move straight into a crunch without breaking in between. That way while your shoulders or resting you are working a different body part, and then another while your abs are resting, etc.