When you’re trying to reach your goals and jump start a healthy lifestyle, exercise for weight loss should be the top priority on your radar. Working out can help you stay energized, strengthen your body and get in shape. With just the right combination of exercise sets, you can reach your goals and maintain a healthy lifestyle. So stop procrastinating and learn which workouts you need to shed those extra pounds.
1. Uncovering the Benefits of Exercise for Weight Loss
Exercise is one of the best ways to achieve and maintain a healthy weight. Consistent physical activity has been proven to improve overall wellbeing, giving one more energy and aiding in improved mood and alertness. Those who exercise regularly can also have better sleep quality, improved memory and clearer skin.
When we think of exercise for weight loss, the first thing that comes to mind is traditional “cardio” exercises. The combination of aerobic and strength-training exercises is the most effective for shedding pounds. Studies show that those who incorporated strength training into their weight loss plan were able to keep the weight off more successfully.
Besides shedding weight, exercise has some other incredible benefits that should not be overlooked:
- Reduce Stress: Regular physical activity can reduce the production of stress hormones and release chemicals in the brain that naturally combat stress.
- Increase Self-Esteem: It’s normal to feel good after a workout session; exercise improves one’s fitness and feeling of accomplishment.
- Boost Energy and Mental Alertness: Exercise gives one a natural kick of energy that helps them stay mentally alert and well-rested.
Exercise doesn’t just help with weight loss, it can also provide a variety of health benefits along the way. So if you are looking to kick-start your weight loss journey, keep in mind to maintain a balanced exercise routine for the best results!
2. Crafting the Ultimate Weight Loss Workout
You don’t have to be a professional athlete to craft a weight-loss-specific workout. All you need is a little knowledge of the basics, a lot of enthusiasm, and some good old-fashioned willpower. Here’s how to get started:
- Make a plan – Decide what kind of exercise you’d like to do and how often. Stick to a regimen that will have you working out a minimum of three days a week, making sure to take at least one day of rest between each session.
- Choose your exercises – Focus on exercises that bring your heart rate up, like jogging, interval training, cycling, or skip-rope. Incorporate strengthening exercises like push-ups, squats, and weights to build muscle.
- Set goals – Setting realistic goals will help keep you motivated. Make sure to set both short-term and long-term goals, and keep track of your progress with a fitness tracker or journal.
Once you have your plan and your goals in place, all that’s left to do is to get out there and start exercising. Remember: you don’t have to be the fittest person in the room to see results. Just keep at it, and soon you’ll be reaping the rewards of a stronger, leaner body.
3. Reaping Rewards from a Consistent Exercise Routine
You’ve heard it a million times: exercise is good for you. But it’s worth repeating, because consistently engaging in physical activity can reap enormous rewards. Some of the benefits of regular exercise include:
- Improved mental wellbeing
- Increased energy levels
- Improved heart health
- Increased endurance
- Healthy weight management
In order to gain the full rewards from an exercise program, the important thing is to stay consistent. When you’re feeling down, or lazy, it can be hard to talk yourself into activities like going to the gym, going for a run, or even attending a yoga class.
But having an exercise plan that you adhere to will pay back big dividends over time. In addition to physical fitness, it’s important to address what experts call ‘mental fitness’ too. Pick activities and exercise routines that you enjoy – even if it means trying something new – to ensure you stick with your exercise program in the long term.
4. Strengthening Your Body and Mind
The pursuit of a healthy lifestyle isn’t just about body image. It’s also about taking small steps towards a healthy mind-body connection. In order to live a full life with energy and vitality, it’s important to keep our bodies and minds in tip-top shape! Here are a few practical ways to start :
- Exercise: From yoga to strength-training to high-intensity cardio, there are many forms of exercise that will help you get your heart pumping and strengthen both your body and mind. Find what works best for you and don’t be afraid to experiment!
- Mindfulness: Taking time to be aware of and in the present moment can do wonders for our mental wellness. Whether it’s meditation, deep breathing, or listening to calming music—make it a habit to practice mindfulness every day.
- Nutrition: Eating a nutritious diet is a great way to provide your body with essential vitamins, minerals, and proteins that will give you the energy you need to tackle the day. Make sure to include a variety of fruits, vegetables, proteins, and healthy grains in your daily eating plan.
- Stress relief: When life gets busy and stressful, be sure to take time for yourself. Whether it’s reading a book, taking a walk outdoors, or talking with a friend, find a practice that helps you manage stress in a healthy way.
These are just a few examples of how you can start to build your physical and mental fitness. So get out there and enjoy the journey that is taking care of yourself!
5. Tracking Progress with Regular Weigh-ins
Weigh-ins can be powerful tools in bolstering motivation and becoming the person you want to be. Regular weigh-ins will give you objective data to measure success. When you know how much you’ve lost, it makes the journey easier.
It’s important to keep in mind that your weight can fluctuate from day to day, and even hour to hour. Toward the end of the day, your body weight could be 5-6 pounds heavier than when you first weigh in due to hydration and food intake. So in order to accurately track your progress, set a consistent time and stick to it.
It’s recommended to weigh yourself on a weekly basis. If you’re looking to get more granular measurement of progress, use the Follow App’s Daily Reminder to set notifications for weigh-in days. This allows you to measure progress accurately and consistently.
- Think Long Term: Setting a weekly goal can help, but ultimately you should be focusing on the long-term progress. Too much short-term focus can easily lead to discouragement and a dip in motivation.
- Be Patient: All that matters is that you are consistently making healthy decisions on a daily basis. When it comes to tracking progress, small changes often make the biggest difference.
- Celebrate Successes: Celebrate and reward yourself for meeting the weekly goals. This can be anything from a meal of your own choice to a reward item. This way you are emotionally connected to the journey and are encouraged to maintain your diet.
6. Motivation for Long-Term Success
Whether you’re looking to stick to a diet or start a new business venture, long-term success requires great motivation. It’s usually not enough to simply want to do something – you must be able to muster the tenacity and willpower to make it happen. Here are a few tips to help you get motivated to achieve your long-term goals:
- Set attainable goals. It’s easy to become overwhelmed when your goals are too large. Break your goals down into smaller steps, and focus on the first step. As you make progress, it will motivate you to keep reaching further.
- Reward yourself. Take a break and reward yourself for achieving even the smallest steps. Celebrate successes along the way to motivate you to reach the next step.
- Lessen distractions. Social media and other distractions can keep you from staying on task. Be aware of what takes your attention away from your goals, and check yourself if you find yourself getting off track.
The journey to long-term success often requires some mental toughening. Acknowledge your fear, and know it will not stop you from achieving your goals. Create a practical plan and hurdle through the challenges along the way. And most of all, take joy in the process and don’t forget to celebrate yourself. Soon enough, you’ll reach that long-term success that you desire!
Remember, weight loss is an individualized journey that requires consistency and dedication to reaching your goals. With the right exercises and commitment, there are plenty of physical and mental benefits to gain from exercising for weight loss. What’s most important is that you find a workout routine that works for you and your body and that you enjoy following. Good luck!
