When it comes to weight loss, there are many factors that come into play.
Diet, sleep, and stress levels all play a role in how the body stores or sheds excess fat.
But one of the most important things you can do for your health is to exercise regularly.
In this blog post, we will discuss different types of exercises and how much time you should be doing them each day for optimal weight loss results!
Main types of exercise for weight loss
There are many different types of exercise out there, and each one has its own set of benefits.
But when it comes to weight loss, there are really only two types of exercise that you need to focus on: cardio and strength training.
This is because these two types of exercise are the most effective at burning calories and helping to shed excess weight.
They are also relatively beginner-friendly, so you don’t have to be a fitness expert to get started.
Cardio exercises – how long and how many times a week
Cardio exercises are any type of exercise that gets your heart rate up and gets you sweating.
These can include things like running, biking, swimming, or even walking at a brisk pace.
When it comes to weight loss, you should aim to do at least 30 minutes of cardio per day, five days a week.
If you are just starting out, you can start with shorter workouts and gradually increase the length of time as you get more comfortable.
Strength training – how often, the right amount of weight to lift, and number of reps
In addition to cardio, strength training is also important for weight loss.
Strength training helps to build muscle, which in turn helps to boost the metabolism and burn more calories.
For weight loss, you should aim to do strength training two to three times a week.
When it comes to the actual exercises, you will want to focus on compound movements that work multiple muscle groups at once.
For example, squats, lunges, and deadlifts are all great exercises for weight loss.
As far as the amount of weight to lift, you should start with a weight that you can comfortably lift for 12 to 15 reps.
If you can lift the weight more than 15 times, then it is too light and you will want to increase the weight.
Tips on staying motivated to exercise regularly
One of the most difficult things about exercising for weight loss is staying motivated to do it on a regular basis.
But there are a few things you can do to make it easier.
First, find an exercise partner or group to help keep you accountable.
Second, set small goals for yourself and celebrate when you reach them.
Third, find an activity that you actually enjoy and make it a part of your regular routine.
And finally, don’t be too hard on yourself if you miss a workout here and there.
Just get back on track as soon as you can and keep going!
Sample workout routine for beginners
If you are just starting out, here is a simple workout routine that you can follow:
- Monday: 30 minutes of cardio (running, biking, swimming, etc.)
- Tuesday: 30 minutes of cardio + strength training (squats, lunges, deadlifts, etc.)
- Wednesday: 30 minutes of cardio
- Thursday: 30 minutes of cardio + strength training (squats, lunges, deadlifts, etc.)
- Friday: 30 minutes of cardio
- Saturday: Rest day
- Sunday: Rest day
As you can see, this workout routine includes three days of cardio and two days of strength training.
This is a great starting point for beginners, but you can always adjust it as you get more comfortable with exercise.
How to create a custom workout routine that fits your lifestyle
The best way to lose weight is to find a workout routine that fits your lifestyle.
If you hate running, there’s no point in forcing yourself to do it every day.
Instead, find an activity that you enjoy and make it a part of your regular routine.
If you like to be outdoors, try hiking or biking.
If you prefer to be indoors, try yoga or Pilates.
And if you like to be in a group setting, look for a local exercise class that you can join.
The important thing is to find an activity that you enjoy and stick with it!
So, how many minutes a day should you exercise to lose weight?
As a general rule of thumb, aim for 30 minutes of cardio five times per week and two days of strength training.
If that sounds like a lot, start small and gradually increase the amount of time you spend working out each day until you reach your goal.
And don’t forget to stay motivated by mixing up your routine with different types of exercises, setting goals, and rewarding yourself after completing a challenging workout.
What type of exercise do you enjoy most? How will you fit regular exercise into your busy schedule?
Let us know in the comments below!