Weight Loss Workout Schedule – Do You Need One?

weightloss-workout-scheduleWhen trying to lose weight that you want to lose once and keep off forever, it is important to incorporate a workout schedule, one that is easy to follow and won’t make you feel bogged down and resistant to exercise. There are several reasons for this. If your goal is to lose just one pound per week, you will have to burn off about 3,500 calories more than you take in per week. One simple power walk on flat ground will help you burn approximately 120 calories. Should be pretty easy to accomplish, yes? But if you only want to exercise once per week, you’d need to walk at a steady clip for about two hours. That is much more difficult for anyone to do let alone sustain long enough to lose a significant amount of fat. And I would never suggest that anyone should exercise for two hours each day. Not only would that be completely counter-productive it would be a  waste of time because no one would be able to maintain an exercise regimen like that over the long haul. So, what does that leave you with? The very best way to lose weight (fat) is to create a deficit in the number of calories you take in each day compared to the number of calories you burn each day. Plain and simple. No one said it would be easy but that’s the only way it is possible.

Is Cardio Enough to Lose Weight?

weightloss-cardioIf you’re looking to add some cardiovascular exercise to your weight loss plan, remember that cardio is just one component of any weight loss plan. You will also need to change your eating habits as well if you really want to lose weight and not just do exercise for the sake of doing exercise. Losing weight is definitely more labor intensive than the average infomercial wants you to believe. It takes determination and hard work. And it definitely requires more than drinking just one specialized shake each morning. It also takes time if you want to do it properly.There are some very simple ways that you can easily eliminate hidden calories in your daily diet. I guarantee you won’t even miss them! Start by switching out mayonnaise on your sandwich each day for some spicy mustard. Zero calories. Another quick fix is to switch to a lite yogurt from fruit on the bottom yogurt each morning. Or better yet, switch to some Greek yogurt with some lite jam or a fresh banana. Delicious. Add a one hour walk or jog for ½ an hour and you’ve finished for the day. Easy as pie. Or, I meant, diet pudding.

For the best and longest lasting results do not push yourself to lose more than ½ pound or 1 pound per week. And whatever you do, do NOT eat fewer than 1,200 calories each day. Your body needs fuel in order to function and especially to lose weight believe it or not. If you push your body into “starvation mode” you will stop it from metabolizing food properly and you will plateau or even end up gaining weight.

Don’t forget that your own genetics will play a role in how quickly you lose weight. It is known that some people simply lose weight more easily than others.

I started working with a dietitian when I started on my weight loss plan. I saw her once per month for six months. She did not put me on any kind of “diet”. Rather, instead we talked about the kinds of food I liked and didn’t like and she made suggestions on how I could continue to eat the foods I liked in smaller portions. Think about this. It definitely worked for me.

How Often?

Unfortunately, the truth is, if you want to seriously lose some weight, you should do a cardio workout five or six times per week. This means about 45 minutes of cardio at least once per day.

How hard should you push for Weight Loss?

If you are looking to seriously make a dent in your weight loss program, you will need to work out in your “target zone” most of those 45 minutes. Even just working in your target zone fifty percent of the time will help you get into shape pretty quickly. And the faster you get into shape, the faster you’ll be able to step up  your workout program. Despite what you may have heard, working at a slower pace does not burn fat more effectively. If you are doing something like aerobics at a slower pace, your body will still use fat as its primary fuel source. If you pick up the pace a bit, though, you will burn more calories and more of those calories will be fat calories.

The best way to burn calories effectively is to choose an activity that you will be able to sustain for a minimum of 10 to 15 minutes. So, yes, running will help you burn off a lot of calories in half an hour but if running for just five minutes kills your knees then you’re better off walking. If you can get your arms in motion while you’re walking, all the better. That alone will be a good cardio workout for you and chances are you’ll be able to continue at a good pace for 15 to 30 minutes at a time. In the long run, you’ll burn more calories.

So, as you can see, the best weight loss workout schedule is something you can do for at least 10 to 15 minutes 5 to 6 days per week. But don’t worry if you can’t do that right away. Remember, it will take time to build up your endurance. And chances are, time is on your side.

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