What form of exercise is most effective for your weight loss goals? Is exercise the primary factor in managing your weight?
For three decades, I’ve been posed with the question, “What’s the fastest or most effective method to shed pounds?” My response is uncomplicated: weight loss occurs when you burn more calories than you consume. While this may sound straightforward, it’s not necessarily a simple endeavour for everyone to achieve.
Let’s Dive into it. (Weight management)
The diversity of body types can be bewildering. To simplify matters, I’ll categorize them into two main types: muscular and less-muscular body types.
A muscular body type refers to individuals with higher muscle mass compared to others, often displaying a propensity for faster muscle growth.
: Recommend aerobics exercise for 20-40 Min (5 times/week)
Power walking
Running
Circuit weight training
Boxing
Cycling
A less-muscular body type describes individuals with lower muscle mass compared to others, and they may find it more challenging to develop muscle than their counterparts: Recommend combining with 25 Min of anaerobic& 15 Min of aerobics
30 – 40 Min of Circuit weight training
25 Min of weight training & 15 Min of exercise bike
(Or running/ fast walking on the treadmill.
*This is an example of 25 Min weight training*
(Please consult a certified personal trainer if you are a beginner in weight training.)
Leg
Dumbbell squat 20Rep x 2 Sets
Leg press 20Rep x 2 sets
Leg extension 20Rep x 2 sets
Shoulder, Chest, Back and Arms
Dumbbell shoulder press 20Rep x 2 sets
Dumbbell lateral raise 20Rep x 2 sets
Dumbbell chest press 20Rep x 2 sets
Dumbbell arm curl 20Rep x 2 sets
Deadlift 20Rep x 2 sets
Abdomen
Crunches 20Rep x 2 sets
Leg raise 20Rep x 2 sets
Sideband 20Rep x 2 sets
What other factors can contribute to losing weight?
Here are additional strategies to aid in weight loss:
Educate yourself about adopting a healthy lifestyle: Start by embracing a healthy lifestyle, and you’ll reap the added bonus of a well-toned, shaped, and vibrant body.
Keep a meal diary: Document your daily meals for a month to pinpoint healthy and unhealthy eating patterns. Research highlights that a meal diary can effectively support the transformation of your eating habits.
Prioritize emotional well-being: Recognize that emotional struggles often hinder weight management efforts, with many seeking solace in food as a comfort. Focusing on emotional wellness is key to success.
Here’s how to manage your emotional well-being:
Cultivate peace of mind and embrace the present: Worrying about the future is unproductive; it won’t change the outcome. Focus on the here and now to fully relish each moment. Do your best within your circumstances and trust that the universe will take care of the rest.
Practice generosity towards others: Connecting with people brings happiness. Meaningful relationships with family, friends, and partners are vital for contentment, even amidst health and wealth.
Identify sources of unhappiness and address them: Uncover the reasons behind your unhappiness and work through them. It’s a gradual process of discovering what truly brings you joy.
By implementing these strategies, you can help curb emotional eating, a common tendency triggered by dissatisfaction. Eating often becomes an accessible refuge for many.
From my experience, I got the most successful case with my client when I prioritised their emotional side and helped with their meal plan and exercise program.
So, what do you think now?
Do you feel happy and satisfied?
If not, let’s find the reason and then figure it out.
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