Following a healthy eating plan or following a calorie deficit, along with regular exercise can help you lose weight. Express.co.uk spoke to Nicholas Freer, Training Specialist at fitness and lifestyle coaching app Freeletics about the best exercises to do to see maximum results.
Nicholas explains the best forms of exercise for weight loss.
“Assuming fat loss is losing the desired amount of weight, there are three things to consider,” he says.
“Energy balance: You will need to be in a calorie deficit or burn more calories than you consume.
“This can be achieved by consuming fewer calories, increasing your activity level, or a combination of the two.
“Include both cardiovascular and resistance training into your exercise plan.
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As for whether any particular exercise is best for weight loss, the expert says: “Exercise you like!
“Unfortunately, there is no magic weight loss exercise, the biggest key to losing weight is consistency. This means getting in the habit of exercising regularly, even if it starts with walking two days a week.
“Find an activity that you are motivated to wear sportswear and do that will help you lose that weight.
“However, if you are limited on time, aim for full-body exercises like push-ups, jump ropes, sit-ups or squats as they can increase total energy expenditure compared to individual exercises. odd.
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“But remember, you won’t lose weight if you don’t have a calorie deficit at the end of the day/week.
“Full-body exercises are not an easy solution to weight loss, however, they will make your workout more time-saving and therefore easier to get into your routine.”
As for how many times a week a person should exercise to lose weight, Nicholas says: “There is a general weekly recommendation of 150 minutes of moderate-intensity activity such as walking, recreational swimming, and exercise. on the field, or 75 minutes of intense intensity. activities like HIIT, running, and jumping rope (all in the Freeletics app).
“You should also evenly distribute your workouts at least three days a week to avoid injury or excessive fatigue.
“Remember that you will lose both fat and muscle during the weight loss phase and one of the best ways to prevent unwanted muscle loss is to incorporate resistance training into your weekly plan consistently. Consistency.
“For this reason, you should incorporate some form of resistance training at least once or twice a week (these sessions count towards 150 minutes of moderate-intensity activity or 75 minutes of high-intensity exercise). friend).”
A healthy weight loss goal is one pound per week, and you should aim to reduce your calorie intake of 500 calories per day to achieve this.
In terms of fat burning, one pound of fat is equivalent to 3,500 calories.
So if you want to lose 1-2 pounds per week, you need to burn 500 or 1,000 calories per day.
“You should aim to achieve a calorie deficit both by reducing your calorie intake (eating/drinking fewer calories) and by increasing your daily physical activity (exercise),” says Nicholas.