The benefits of regular exercise are extensive, but many seek the sole benefit of weight loss. Designing a weekly routine that provides maximum results in the shortest amount of time is the most challenging aspect. Above all, your exercise routine needs to include a balance between cardio and strength training for real weight loss.
The American Heart Association recommends 150 minutes of moderate or 75 minutes of vigorous cardio exercise per week. We recommend a practical approach to judging whether you are reaching the "moderate to vigorous"level. It shouldn't be easy to hold a conversation, you should be sweating, and feeling flush to achieve the benefits of cardio. To conserve time, High Intensity Interval Training (HIIT) is an effective means to achieve this goal - see our earlier blog about H.I.I.T. Break this time down into three 25-50 minute (depending on intensity) cardio sessions per week and you're off to a great start!
When developing a workout regimen for weight loss, don't forget the importance of strength training! Scientifically speaking, increased muscle mass means an increase in metabolic rate. Which means you burn more calories even at rest! To accomplish this, we recommend performing eight - ten strength training exercises, two - three times per week.
Begin with bodyweight exercises and then add dumbbells or resistance bands as you feel stronger. Incorporate these exercises into your strength training regimen for a balanced, full body routine:
Remember that when exercising for weight loss, every extra ounce of energy exerted counts! Work toward your overall goal one step at a time, but don't forget to increase intensity and duration of both cardio and strength training workouts as you grow stronger. This will maintain consistent weight loss and provide you with the many other health benefits that come with an active lifestyle.
P.S. Interested in nutrition? See our latest blog post on BCAA vs Whey Protein.