To lose weight with exercise, combine consistent aerobic activity (like brisk walking, running, cycling) for calorie burning with strength training (weights, bodyweight) to build muscle, which boosts metabolism; aim for 150+ minutes of moderate cardio and 2+ days of strength training weekly, keeping in mind that diet plays a crucial role alongside exercise for best results.
Aerobic (Cardio) Exercises
- Brisk Walking/Jogging/Running: Great for beginners, progressively increase intensity and duration.
- Cycling: Low-impact, good for joints, can be done indoors or outdoors.
- Swimming: Full-body workout, easy on the joints.
- HIIT (High-Intensity Interval Training): Short bursts of intense exercise followed by brief rests, very effective for fat burning.
Strength Training Exercises
- Bodyweight: Squats, lunges, pushups, planks, burpees, mountain climbers.
- Weights/Resistance: Dumbbells, kettlebells (swings, goblet squats), resistance bands, weight machines.
- Why it helps: Builds muscle, which burns more calories at rest than fat, preventing metabolism slowdown.
Sample Weekly Plan (Aim for Consistency)
- Aerobic: 150-300 minutes total (e.g., 30 mins, 5 days/week).
- Strength: 2 or more days, hitting major muscle groups.
- Flexibility/Balance: Incorporate yoga or Pilates for overall fitness.
Key Tips for Success
- Combine Cardio & Strength: Both are vital for fat loss and preserving muscle.
- Consistency is Key: Short, frequent activity sessions add up.
- Diet Matters: Exercise helps with weight loss and maintenance, but diet has a stronger immediate impact.
- Increase Intensity Gradually: As you get fitter, challenge yourself more to keep seeing results.
