WHEN CAN YOU EXPECT TO SEE “VISIBLE” WEIGHT LOSS RESULTS By WORKING OUT?
If you’re a beginner to working out, the first weeks of your training program are very important even though you may not see substantial results. These first weeks are known as the “neuromuscular adaptation stage” and are categorized by an increased in muscular co-ordination and improved strength without a substantial physical transformation.
So, if you want to lose weight and you’re not seeing instant results, just remember that the first weeks lay your foundation.
After that, the weight will start to fall off, manner in mind that you’re working out and eating correctly.
With that in mind, it should be remembered that reaching your fitness or weight loss goal isn’t about doing something for a few months and then stopping. No! Instead, it’s about making exercise and healthy eating a part of your everyday lifestyle. When you do so, you will see substantial results. And they’ll last!
HOW MUCH WEIGHT DO YOU WANT TO LOSE BY WORKING OUT?
Do you want to lose weight? Great! How much? 10 lbs? 20 lbs? You need to be specific, it needs to be measurable, and you need to fix a date to your goal.
The first thing you need to do is get very clear on your goal. Is it measurable? Do you want to lose weight fast or do you want to lose 15 lbs?
So get clear. Know where you are and where you have to go.
WHAT DO YOUR WORKOUTS LOOK LIKE?
Whatever your goal is, you need to be workout at least every day. That means you’re working out 3-4 times per week (or more in some cases). The objective is to increase your lean weight (i.e grow more slender muscle) so that you normally raise your digestion. Subsequently, your body will consume more calories (and particularly fat calories) all for the interval of the day. In this manner, you will have a less fatty body and more muscle.
If you workout once in a week, then you’re not going to accomplish anything! It’s very simple. I’ve worked with a lot of people who only workout with me one time a week and then do nothing whole week. The result is very obvious -they got no results!
WHAT KIND OF WORK-OUTS YOU SHOULD DO FOR WEIGHT LOSS ?
The question arises, simply you can do anything that make your heart ,lungs work harder, such as jogging, swimming, dancing, riding, lifting, walking, or just any type of activity that revs your heart.
When it comes to shape your body, you might not thinking to go to pool but perhaps it should it. It actives each and every muscle of yours and no other workout burn more calories, boost metabolism than a swimming workout.
RESONS WHY SWIMMING IS BEST WAY TO LOSE WEIGHT:
- Helps to manage weight
- Reduces stress levels
- Boosts your mood
- Strengthens muscles
- Improves sleep
- Lowers disease risks
CARDIO HELPS YOU IN LOSING WEIGHT
Most common type of exercises for weight loss is aerobic exercises, also known as cardio.
Cardio include hiking, running, cycling and swimming.
These exercises don’t disturbed your body mass but have a main effect on burning calories.
Studies observed that how cardio affected bulky people. They were split into 3-parts and not told to reduce calorie intake:
Part 1: Consume 400 calories doing cardio, 5 days a week.
Part 2: Consume 600 calories doing cardio, 5 days a week
Part 3: No exercise.
In this way, cardio improves your life style and probably going to enable you to deal with your weight and enhance your metabolic health.
LIFTING WEIGHTS TO LOSE WEIGHT:
Weight lifting has a dual impact both as building mass and loosing fat. Muscles are an important factor in raising your metabolism, as a pound of muscle can burn up to 25 calories per day whereas a pound of fat can burn up to 5 calories. Weight lifting workout helps strengthens your bones and muscles and increase endurance level. For supreme results, weight lifting workouts should be combined with cardiovascular activities
Do 25 yards or 20-30 seconds each of:
- Skips (traveling or stationary)
- Butt kicks (traveling or stationary)
- Frankenstein walks/kicks
- Walking (or stationary) knee hugs
- Walking (or alternating) lunges
- Walking (or alternating) lateral lunges
- Walkout pushups
Do the following as a circuit 3–5 times:
- 20 leg presses
- 15 dumbbell squats with shoulder press
- 15 hamstring curls
- 15 bench presses
- 25 cable rows
- 10 dumbbell bicep curls
- 10 triceps press downs
- 25 crunches
SQUATS TO WEIGHT LOSE:
On its own, the classic barbell can add size to your thighs. Go for around 20-30 reps and you start feeling a burn, that’s a point where you start to lose weight. The high volume approach will elevate your metabolism, encourage muscle growth, and torch fat for hours after exercise. Start with only 5-10 reps because it’s not an easy task as many thinks. Go on don’t back-off, and you see results. Different squats like “barbell breathing squat”, “Dead lift”, “glute-ham raise” help to lose fat.
Maintaining weight, once you have lost is hard. Studies shows that around 85% of people who go on a weight loss diet are unable to keep it like the same. Opposite to this who keeps it off for years, those people tend to exercise a lot, up to an hour per day. Best way to keep it lean is to indulge yourself in some sort of physical activity. You have a better chance to keep it up.