Workout Routine for Weight Loss for Beginners is significant not just for fitness but also for discipline. Since the onset of Covid-19, the regular routines of daily life is immensely disturbed. Covid-19 not only devastated the business world and economies but also disturbed the healthy lives of common people. According to research, during the Covid-19 period, people’s weight increased by about 5 – 6 kg on an average.
The primary reason for this weight increase was the lockdowns which led to inactivity. Governments had to take drastic measure to stop the spread of Covid-19. Lockdown imposition restricted many from going out to their gym for a workout or for a run! Sedentary lifestyle took over for almost two years. People were trying to eat less to balance weight. However, this led to unhealthy metabolism which ultimately resulted in more weight gain.
The best way to combat this now is to get back to an active lifestyle. Engaging in workouts which not only build stamina but also increase strength. The unhealthy weight gained in the past two years can be shed though a systematic workout routine.
But what are the healthiest weight-loss workouts?
We listed some of the greatest weight loss routines. There’s something here for everyone, whether you like working out outside or are prepared to return to the gym.
ARE YOU THE ONE OVERWEIGHT?
Being overweight or obese is a problem faced by millions around the world. The onset of this can be at a very early age or can be caused later due to a medical issue. Being overweight can be a real menace because of the lethargy that takes over the body.
It is no hidden fact that we all, once in our life, have attempted to lose weight. The loss of confidence and the unwarranted comments can cause a lot of mental trauma. Overweight or obese people live every day with a burden that they are somehow lesser than the rest.
Most of us are self motivated in order to look and feel good. Planned weight loss with a trainer or a nutritionist can be an enjoyable task if done correctly.
DOES WEIGHT LOSS MEANS UNDER-DIET?
It is a common misconception that if you want to lose weight then all you need is to go low on the diet. Starvation is an unhealthy – short term formula to drop a few inches. While it is good to avoid food which are high on carbohydrates like potatoes, it is not recommended to stop eating them altogether.
The key to lose weight is to stop overeating not to stop eating! All you need to do is to burn more calories than you are consuming.
WHY IS IT SO DIFFICULT TO LOSE WEIGHT?
Most overweight people’s bodies attempt to avoid lasting weight reduction. This suggests that your body is fighting against you to lose weight.
Your weight is determined by complicated interactions between hormones and neurons in your hypothalamus. The hypothalamus is the portion of the brain that regulates thirst, appetite, and body temperature. These hormones and neurons have an impact on your appetite and how much food you consume.
If you’re attempting to reduce weight, being aware is crucial. Many individuals are unaware of how much they consume.
Keeping track of your food consumption has been shown to help with weight reduction. Those who keep food diaries or photograph their meals regularly lose more weight than those who do not. This is because people who picture themselves can readily track their health by looking at photos, but others cannot.
As technology has progressed, there are now applications that help you arrange your workout and track how much weight you lost.
TOP 10 WORKOUT ROUTINE FOR WEIGHT LOSS:
1) CARDIO EXERCISES:
“This type of workout is safe and effective for all levels and can help you burn calories and lose weight”. Jennifer Blackburn.
Video Courtesy – Fitness Coach – Instagram @livefitwithkrish
Many instructors and fitness coaches suggest the best workout to lose weight is to follow cardio exercises at your gym and in your daily life as well.
There are lists of cardio exercises that you need to follow in order to lose weight:
2) Running – The Best Workout Routine for Weight Loss
You can fit this type of cardio workout easily into your daily life. Whether you are going out grocery shopping in your neighbourhood or playing with your friends, You can practice running in your routine. Running really increases the heat flow in the ventricles and doesn’t let them contract. According to research in the USA, Distance runners really have bigger left ventricles in their hearts than inactive folks.
Even riding your bike to work has been shown to improve your cardiovascular health. There are several options for incorporating this form of cardio into your daily routine. Replace your automobile with a bike for your next supermarket trip. On your next gym visit, swap up the treadmill for a stationary cycle.
4) Swimming – Best Workout Routine for Weight Loss in Summers
Even when compared to runners, swimmers have one of the lowest fatality rates. Lots of gyms nowadays offer a swimming pool in their premises so it is a great opportunity for the ones who want to reduce their weight. This reduced cardio is an ideal workout to raise your heart rate while safeguarding your joints.
5) Kickboxing – Fun Workout Routing for Weight Loss
A good training program may help you improve your aerobic power, which is ideal for people searching for good cardio exercise. Coaches suggest this cardio because only half an hour session of kickboxing can burn up to 400 calories from your body!
6) Jumping Jacks
They’re also simple to perform from any place. Begin jumping first thing in the morning, when you need a break from your desk, or while your supper is cooking.
7) Participation in Sports
Weight loss can be a fun activity if you sign up for your favourite sport! So go out and play cricket, hockey, football, badminton, basketball, or whatever sport appeals to you. Running around a field or court will undoubtedly raise your heart rate leading to healthy weight loss.
8) Weight lifting – Tough Workout Routine for Weight Loss
Weight exercise can increase your resting metabolic rate (RMR), or how many calories your body burns at rest.
Video Courtesy – Fitness Coach – Instagram @livefitwithkrish
Weight training can help people lose weight by burning calories both during and after their activity. It may also aid in the development of muscular mass, which increases your resting metabolic rate.
One 6-month study found that conducting 11 minutes of strength-based activities three times per week. It resulted in an average 7.4 per cent improvement in metabolic rate. This increase was comparable to burning an additional 125 calories per day in this research.
Yoga can is a popular form of exercise and can be a great source of stress relief.
While yoga is not typically viewed as a weight reduction activity, it can burn a significant number of calories and has several extra health advantages that can help with weight loss.
A 12-week study of 60 obese women discovered that those who engaged in 90-minute yoga sessions each week reduced their waist circumference by 3.8 cm more than those in the control group.
It is estimated that a 70-kg individual burns around 149 calories for 30 minutes of yoga practice.
Yoga courses are available at most gyms, but you may practice yoga anywhere. This includes working from home, as there are several guided lessons available online.
10) Pilates – Strenuous Workout Routine for Weight Loss
Pilates is an excellent workout that may assist you in losing weight.
It can help you reduce weight while also enhancing other aspects of your life. Strength, balance, and flexibility are examples of physical fitness aspects.
Pilates effectively increase your strength, balance, flexibility, endurance and general fitness level in addition to weight reduction.
A 30-minute beginner’s Pilates session will burn 108 calories for a person weighing roughly 64 kg, according to research on Exercise.
WHY LOSING WEIGHT IS IMPORTANT:
Lower Blood Pressure
Extra body weight causes your blood to push harder against your arterial walls, causing artery narrowing. This causes your heart to work harder, resulting in high blood pressure. If you subtract 5% from that figure on the scale, you may reduce your blood pressure by around 5 points. Reduce your salt intake by eating enough vegetables and fruits, and you may be able to reduce it even further.
By losing weight you reduce your chances of getting arthritis. Extra fat layers around the knees and joints lead to improper functioning in later years. Inflammation can also be caused by excess fat.
Just 10 pounds of weight gain puts 40 pounds of strain on your knees and other lower body joints. This can cause them to wear out faster. When substances in your body cause long-term harm to your own tissues, especially your joints.
Diabetes Type 2 Prevention:
If you weigh 160 pounds, you just need to shed 8-12 of them to reap the benefits. If you currently have diabetes, decreasing weight can help you use less medicine, maintain blood sugar control, and reduce the likelihood that the illness will develop other health concerns.
A healthy cholesterol level:
You can reduce your bad or LDL (cholesterol) level by eating healthier and using drugs. However, increasing levels of the good sort of cholesterol, HDL, is more difficult. That’s the sort that removes harmful LDL cholesterol from your bloodstream, so the more you have, the better.
A happy life:
Numerous researchers have discovered depression setting in easily amongst overweight people. People who went through gradual weight loss, saw an improvement in their mood and attitude towards life.
So get moving and start a good workout routine from today!
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