Top 4 Best Ultimate Workout Routine to Lose Weight Effectively
Gym has started all over the world again and a huge portion
of the population has piled up a bunch of pounds around their waists, which is
why weight loss is becoming more popular at the moment. Now that most countries
are easing restrictions on their citizens, people are looking for the ultimate
workout routine to lose weight effectively.
Before diving into the techniques of what type of exercise
you should choose, it is good to remember that the best way to lose fat is to
combine a light amount of daily gym training, running, and sports with the best
activities like walking, yoga, or climbing stairs.
 |
| Top 4 Best Ultimate Workout Routine to Lose Weight Effectively |
Relying on exercise without just having an active lifestyle
will not be as effective as combining about 4-5 intense exercise sessions with
a complimentary daily routine.
You should include in your exercise routines to lose weight.
Step 1: Walk every day
Aim for 10,000 steps per day.
If you are able to go outside, aim to take 10,000 steps per
day. Walking works great as a way to clear your head, manage stress, and keep
fat gain to a minimum.
It may not sound like a big deal, but taking 10,000 steps a
day can burn more than 500 calories. Taken throughout the week, this is 3500
calories, or the same number of calories per pound of fat.
Walk in the morning. Walk while meeting on the phone. Walk
after eating. Walk while you listen to podcasts. There is no need to be a dead
time while walking.
Bonus: Use nasal breathing
When you walk, press your tongue against the roof of your
mouth and inhale through your nose. There is a ton of nasal breathing [1],
including better oxygen excretion (which can lead to more energy), maintaining
a balanced pH in your body through improved carbon dioxide breakdown, and a
decrease in the nerve activity of the sympathetic nervous system.
The sympathetic nervous system awakens the body through
fight or flight reactions. When it becomes progressively higher due to periodic
high stress, cortisol increases which inhibits your immunity, can increase fat
growth and decrease muscle gain. Long story short: Nasal breathing reduces
breathing and improves your health.
Never underestimate the importance of staying on your feet
most of the day in achieving your weight loss goals, and once your daily steps
become a habit, you can quickly dive into the next necessary piece of weight
loss: burn more calories with HIIT.
Step 2: HIIT training
The best types of calorie burning exercises are intense
cardio activities:
Skipping rope (667-990 calories / hour)
Running break sprint (639-946 calories / hour)
Kickboxing (582-864 calories / hour)
Cycling intervals (568-841 calories / hour)
What do all these activities have in common? They all fit
into the HIIT (High-Intensity Interval Training) department. If you are looking
for the most timely strategy for weight loss with exercise, you must implement
some HIIT components.
What is HIIT training?
HIIT workouts usually combine short rest with intense
exercise with period rest or low-intensity exercise. These workouts in fitness
studios and online often combine aerobic and resistance training. Sports like
boxing and football have some HIIT elements because they require intensity that
cannot be sustained for a minute or more, then rest two to three times from the
duration of the sprint.
The HIIT policy can be adapted to exercises such as running
(running sprints), cycling (climbing), rowing, swimming, etc., but also to
standard gym training or bodyweight training (just think about the set of
burpies).
Even after knowing this, it is very clear that HIIT should
be one of the main components of any weight loss program along with your
mandatory daily steps. But we are missing another part of the puzzle to create
the ultimate workout routine for effective weight loss: progressive overload
weight training.
Step 3: Progressive overload
This principle involves increasing the demand in the
musculoskeletal system to gain muscle size, strength and endurance. Simply put,
in order to be bigger and stronger, you must work harder than before using your
muscles. Often, this means increasing resistance, but as you will find below,
there are other methods to increase overload.
Conversely, if the needs of the target muscle group are not
at least maintained or actually reduced, your muscles will lose size and
strength, causing atrophy.
Progressive overload is a very common but final concept, on
the basis of which successful resistance training is built.
The progressive-overload principle does not apply to weight
lifting to increase muscle growth and strength; It can also be applied to
cardiovascular-fitness programs, creating physiological changes that affect the
airway metabolism and the cardiorespiratory system.
Let's take a set of press-ups as an example:
If you complete four sets of 10 press-ups in the first week
of a new workout, you can apply the principle of progressive overload the
following week by intensifying the sets of press-ups in the following ways:
Increase the number of reps (if you set 4 of 10 in the
previous week, you can set 4 of 11 repetitions in the next week).
Increase the number of sets (doing 5 sets of 10 repetitions
instead of four).
Reduce the amount of rest between sets (if you were resting
60 between sets in the first week, then 50. Rest the next week).
Increase the load. In press-up sets, this means adding a
2.5kg plate to your back or increasing the gravity effect by lifting one foot
in the air or placing both feet on the sofa so that your body is lowered to the
floor.
As you can see, progressive overload means gradually
increasing the effort you put into a particular practice. But why is it so
important for weight loss?
Afterburn effect
The afterburn effect, also known as post-exercise oxygen
consumption (EPOC), basically refers to the amount of calories burned after
exercise.
Physical activity increases the oxygen demand of the muscles
(VO2), which oxidizes carbohydrates and fats, producing the energy needed for
movement. The human body's need for oxygen increases in proportion to the
intensity of your exercise.
During intense exercise, you need more oxygen than you can
breathe. This gap between the oxygen demand in the muscles and the actual
amount of oxygen supply is called "oxygen debt". The human body
usually needs a few hours to "repay" oxygen debt, restore balance and
"cool". At this point, it consumes more than 10 liters of extra
oxygen, thus burning more calories beyond the work-post.
In order for the body to take advantage of this fascinating
skill and enjoy the rewards of the extra calories burned, you should constantly
ensure that you train in the right way by applying some kind of progressive
overload.
Studies have shown that the intensity of activity is a major
factor that affects the burning of calories in the skin after a workout. As the
intensity of exercise (progressive overload and, of course, HIIT) increases,
the length and duration of epox increases. Low-intensity physical exertion has
shown the smallest effect on post-exercise calorie burn. The effects of
combustion can last up to 10 hours after completion of intensive training.
Simply put, every workout you do should be more intense each
time you perform, and in order to maximize your true calorie intake and in a
short burst (HIIT) there should be some kind of maximum intensity.
Step 4: Put it together
Here’s an “ideal framework” that you can use to create the
ultimate workout routine for weight loss, allowing you to choose the most
enjoyable form of exercise. Always remember that the best practice for you is
to do what you actually do. Therefore, choosing a training style or sport that
you really enjoy is as important as getting your daily steps.
Home-workout
Let’s take the 4-week protocol as an example.
Week 1
Potential morning sunlight to adjust your circular rhythms
and reduce stress Probably 7 days of 10-12,000 daily steps
3 practice sessions of 40 minutes: 30 minutes of regular
training and 10 minutes of HIIT cardio
Week 2
7 days of 12-15,000 daily steps
4 practice sessions of 45 minutes: 35 minutes of regular
training and 10 minutes of HIIT cardio
Week 3
7 days of 12-15,000 daily steps (30 minutes walking at high
speed, almost at light sweating points)
4 practice sessions of 50 minutes: 35 minutes of regular
training and 15 minutes of HIIT cardio
Week 4
7 days of 12-15,000 daily steps (40 minutes walking at high
speed, almost at light sweating points)
Exercise 4 practice sessions of 0 minutes: 45 minutes of
regular training and 15 minutes of HIIT cardio
Gym workout
Now, let’s take gym training for example and apply this
framework. The daily steps are the same as above and the training is something
like this:
Week 1
Monday: 30 minutes of leg training and 10 minutes of treadmill
HIIT sprint
Wednesday: 30 Minutes of High Body Training and 10 Minutes
of Assault Bike HIIT Sprint
Friday: 30 minutes of full-body training and 10 minutes of
HIIT burps
Week 2
Monday: 35 minutes of leg training and 10 minutes of
treadmill HIIT sprint
Tuesday: 35 minutes of high body training and 10 minutes of
assault bike HIIT sprint
Thursday and Saturday: 35 minutes of full-body training and
10 minutes of HIIT Burpees
3 and 4 weeks are like 2 weeks but with longer workouts.
Note:
When it comes to weight training, splitting your
training sessions into lower-body, upper-body and full-body gives you the best
results because the more muscle you use during a particular workout, the more
calories you will consume. If you decide to practice a sport like boxing,
running, or cycling that uses the same muscles all the time, you should
consider low-intensity days with low-intensity days to break your muscles and
allow them to be fully allowed. Recovery.
Conclusion
No workout program is "ideal" for everyone, but the
framework described above seems to work best for most people looking for a
workout routine to lose weight and improve their general fitness. Whatever you
decide to exercise regularly should be combined with a proper diet to create a
calorie deficit.
Welcome to our blog “CYBER SUGGEST“. Debmalya Datta is a professional Blogger, Developer, Social Media Influencer, Digital Marketer and Entrepreneur. He loves doing work which makes him happy, that’s why he choose Blogging and Educate people. You will love exploring educational stuff on our blog. Live your dreams as much as you can. Be a SHAMELESS SELF-PROMOTER
ConversionConversion EmoticonEmoticon