- Cardiovascular Exercise (Cardio):
- Engage in activities that elevate your heart rate, such as running, cycling, swimming, or brisk walking.
- Aim for at least 150 minutes of moderate-intensity cardio or 75 minutes of vigorous-intensity cardio per week.
- Strength Training:
- Include resistance training to build muscle. Muscle tissue burns more calories at rest than fat tissue.
- Incorporate exercises like weight lifting, bodyweight exercises, or resistance band workouts.
- Aim for strength training sessions at least 2-3 times per week.
- Consistency is Key:
- Establish a regular exercise routine. Consistency is crucial for seeing long-term results.
- Start with a realistic schedule and gradually increase the duration and intensity of your workouts.
- Mix Up Your Workouts:
- Avoid monotony by incorporating various exercises and activities. This helps target different muscle groups and keeps your workouts interesting.
- Cross-training can also reduce the risk of injury.
- HIIT (High-Intensity Interval Training):
- Include HIIT workouts, which involve short bursts of intense exercise followed by periods of rest or lower-intensity activity.
- HIIT can help burn more calories in a shorter amount of time and increase your metabolic rate.
- Stay Hydrated:
- Drink plenty of water before, during, and after your workouts. Proper hydration is essential for overall health and can support weight loss efforts.
- Healthy Diet:
- Exercise alone may not be sufficient for weight loss; a balanced and nutritious diet is crucial.
- Focus on whole foods, lean proteins, fruits, vegetables, and whole grains. Avoid excessive consumption of processed foods, sugary beverages, and high-calorie snacks.
- Get Enough Sleep:
- Lack of sleep can negatively impact your weight loss efforts. Aim for 7-9 hours of quality sleep each night.
- Set Realistic Goals:
- Establish achievable short-term and long-term goals. Celebrate your successes along the way to stay motivated.
- Consult a Professional:
- If you have any existing health conditions or concerns, consult with a healthcare professional or a certified fitness trainer before starting a new exercise program.
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