Implementing exercise in our weight loss program is very vital and produces significant results for many, but sadly many face challenges during and after some physical activities, and the results appear disappointing. Your Healthy Life seeks to coin out various exercise tips that will enable overweight individuals or those seeking to shed off extra pounds through exercise will follow to attain the desirable outcomes.
Many people, during exercise, usually abandon their program halfway due to rapid fatigue, injury, muscle cramps, the poor results of weight loss they didn’t expect, and this is usually because we follow the wrong approach while exercising for weight loss. Below are some guidelines we can follow as we exercise to shed off some calories.
1) Pause Exercise When You Start A diet.
Individuals are advised to halt on exercise when they begin their weight loss program with a healthy calorie-controlled diet. NEAT, moderate exercise like walking can be tolerated, but intensive exercise like long run and gyms workouts can be rescheduled after a few weeks. This is because burning calories is usually accompanied by tiredness and so adding intensive exercise alongside a calorie-controlled diet will make you very tired.
The first few weeks of weight loss programs usually produce great results with a healthy diet only, and this is a motivating step for many people. When exercise is added in the subsequent weeks, the overall results of weight loss become more evident.
2) Make NEAT your Friend.
NEAT stands for Non-Exercise Activity Thermogenesis, and it is the energy expended by the various movements we make during our day to day activities. Examples include doing work in the yard, fidgeting, walking to nearby shops, doing agricultural tasks, playing musical instruments, cooking, and other physical movements that are not planned exercise in the likes of sleeping, eating, and breathing.
Since it is advised to stay away from exercise at the beginning of our weight loss program, NEAT will greatly help us to stay active, and these activities are also known to help burn some calories.
3) Begin Your Exercise At A Slow Pace.
After the NEAT and the required weeks are attained, you then go for a healthy exercise program. This exercise program requires us to start slowly and with the easier ones first before engaging in high-intensity workouts.
A healthy exercise program improves heart health, burns more calories, and increases weight loss while easy exercise boosts confidence, particularly for the newbies, prevents injury, avoids cramps, and prepares your muscles for more intensity workouts.
4) Exercise With A Partner.
When you exercise alone, the tendency to attain your short term goals become pretty hard compared to when you were with partners. It’s either you don’t exercise for long, or you easily give up when you exercise alone.
Group exercising is also recommended for you to obtain enough exercise time with friends as this brings about more motivation. Consequently, the desire to burn more calories is certainly achieved.
You may want to take your dog along if you have no partners around. But be careful to have total control over your animal so that she doesn’t lead you astray. This may cause you to spend more time than normal in an exercise that often results in a lack of motivation for future workouts.
5) Practice the WRW Model.
You may have done this without noticing, but the Walk-Run-Walk model is so efficient because either way, you are exercising, and all leads to the burning of calories. Walking is good to start with as a warm-up and a way to prepare your muscles for running. Running continuously for long may cause fatigue and sometimes muscle cramps to newbies, which is why you need to run for a moderate period of time and then walk again. In the last part, walking brings about relaxation of the muscles and also a cooling effect, thereby reducing your body temperature.
All these cause you to attain your daily exercise goals and also make you achieve the required calorie burn necessary for weight loss as you indirectly spend more time in the walk-run-walk model.
6) Do a Daily Check on your Weight.
This is one of my most motivating factors as it pushes me to work more on my weight whenever I realize I am putting on weight. People who are conscious of their weight do a daily check on their body and usually get scared whenever they discover they have added some extra pounds. This causes them to improve on their workouts and also become happy and more motivated whenever they see positive results of weight loss due to their exercise activities.
Weighing yourself daily keeps you on your target goal so that you may easily detect any drastic changes in your weight.
7) Don’t Get Overboard.
Don’t be too excited or too motivated by trying to do more workouts than your body can sustain. This usually includes a sudden increase in workouts like taking 7 days a week running, intensive exercises, or lifting weight above your ability. This may cause harm to your body, or you may easily get tired and then suddenly give up.
8) Program Your Workouts.
Experts recommend that you should have a schedule on your workouts and that you should be disciplined about this. Create a calendar on your list of workouts and make sure you allocate enough time for each exercise so that your exercises should not run out of time, which may disrupt other important daily activities.
9) Make Sure You cook.
Most times, as I cook, I practically approximate all the high caloric foods I combine in my diet, and I do so with a lot of caution. Exercise without food in a weight loss program may cause you to become hungrier, which in turn leads to the consumption of more calories compared to the ones lost during exercise. Cooking or consuming low-calorie food helps you solve this problem.
10) Avoid Fruit Juices and Wine During Exercise.
Immediately after exercise, many go in for some meal and fruit juice, and some add wine alongside these. This adds up calories, which leads to a decrease in calorie deficit caused by the exercise you just did, making all your hard work go in vain. This is actually sad news for weight loss.
11) Take-Along Whole Fruits, Water, and Nuts.
Your Healthy Life recommends you take along these food items during exercise, especially the newbies who are likely to get tired. You can rest for a while and consume these low calorie and weight loss-friendly foods as they cause you to feel full and bring about hydration, replacing the lost water through sweat. This energizes you and enables you to complete your daily work out goals.
Losing weight through exercise can be frustrating, especially when a healthy and caloric controlled diet is ignored coupled with the wrong approach of exercise done by many people out there, and there is the need for individuals to have proper knowledge of the tips they can execute during intensive physical activity. Only then can we have some satisfactory results on our weight loss program.
Kindly leave us a comment below on what you think about this topic, other tips that can be incorporated during exercise, or any worry you wish we can come to your aid.