I am in the process of designing my workout plans and for as much as I would like to shed some pounds, I cannot seem to find a starting point. The only thing I have heard recently as far as this is concerned is that one must have a balanced routine, but what does that mean? I felt this is the right time to seek information on how to exercise safely and properly. Has anyone else used exercise especially in the gym to design a work out program for weight loss?
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fitness How to Create a Balanced Workout Routine for Weight Loss
- Thread starter Reelz
- Start date
This general fitness thread covers all aspects of fitness, including workouts, nutrition, wellness tips, lifestyle changes, and fitness advice.
monster_masterpiece
Chief Jokester
Weight loss there are simple rules like avoid eat late at night and drink water instead of eating some snacks which could lead to increase of weight add to practice sports.
If your focus is weight loss, I would just focus on core exercises and maximum repetitions followed by 2 or 3 isolation exercises. Don't overdo it, maybe 3-5 sets per exercise with shorter rest intervals of 1 minute to a minute 45 (depending on if you're doing a compound movement like a bench, squat, or deadlift, or an isolation movement like a bicep curl).
Then, hit the treadmill for 30 minutes to an hour with a brisk walk, with an incline if you can, until you can get to a run.
But, the most important of all, is diet. You need to understand CICO: Calories In, Calories Out. For as long as you're eating more than you're expending in the gym, you're never going to lose weight like you want. Sleep would be secondary to that.
I would put diet and then sleep above exercise to lose weight. With the proper diet and sleep, your hormones will become more balanced, and you'll have a better effect when you do hit the gym.
Just try to get to the gym consistently. Consistency in all areas of diet, sleep, and exercise is the ultimate key to success.
On your off days, make sure you're taking 5000-10000 steps per day (use your cellphone or buy a cheap pedometer to keep track).
monster_masterpiece
Chief Jokester
It is fault of many people is doing overdo exercises at gym or sports thinking to have results in short time frame while this is not true.
Yep. Thinking that they can get what 6 months to a year could in a few weeks, without proper diet, sleep, or exercise know-how. Then, they revert back to the same habits, gaining whatever they lost. And, as I've seen, come back to the gym for a "fresh start" (when I was a regular at one for a couple of years).
Developing a fitness plan may be challenging but this is a perfect beginning for you. I recomend starting with Cardio because it is for calorie shedding and to enhance strength for muscle development. You can also seek a fitness trainer to help in developing a program that best suits you.
It is very important to have distinct workouts; for example, cardio exercises, weightlifting, and stretching. My goal is to get a minimum of 150 moderate vigorous aerobic activity per week, perform two strength trainings and occasional stretching to round up my muscles.
