If you are looking to drop some pounds, then your diet and exercise routine are the two things you need to change to achieve your goals. Exercising without dieting will not get you the results you want, you can’t outrun a bad diet, but exercise is a key part in boosting your metabolism, building muscle, and getting your body working for you. Exercise is also key to reducing anxiety and improving your mood, which can help some people keep to their diets.
So how often do you need to exercise to lose weight?
The reality of exercising to lose weight is that it is only part of the equation. To lose a single pound, you need to have a deficit of 3,500 calories. So, doing a workout that burns 300 calories, you would need to complete that workout 12 times to lose a single pound. That can take upwards of four weeks if you work out three days a week. With this in mind, it becomes apparent that you need to be cutting calories and focusing on eating right as well as working out.
When trying to lose weight, around 200 minutes worth of exercise a week, at a moderate intensity, is what you need to aim for. This amounts to three hours and twenty minutes of exercise per week. You can split it up into half an hour chunks or do longer workout classes. The important thing, though, is to start. When you’re a beginner, and you may not be able to handle 300 minutes a week, you should start with around 50 minutes and work your way up in time and intensity.
So what kind of exercise should you do?
One trick to losing weight with exercise does boil down to the type of exercise you do. Moderate intensity exercise is the minimum that you should be aiming for, though you should always consult a doctor before you begin a new exercise regime and should take precautions. If you are not in shape, then even lighter workouts can be quite intense, so pace yourself and stay safe.
Interval training is a wonderful type of exercise. Doing the same thing (running at the same pace for instance) does not offer highs and lows that the body must adjust to. Engaging in interval training while working out alone will maximize your workout and help you burn more calories.
How to get the best out of your workout?
If you are starting out exercising for the first time, or are coming back after a long time out, then getting help from a professional is a great way to get the most out of your workout. They will be able to cater to you directly and create a workout plan that takes all of your needs, including ability and any injuries you may have, into consideration. There is also group training, which also helps you find friends with similar goals to your own.
At TurnFit we specialize in personal training and want you to succeed. Our fitness classes with personal trainers will help you get fit, lose weight, and achieve your goals. Come in today and get started!
