Rumor has it that you want to lose weight through the medium of exercise. Is this correct? Excellent! Then you dialed the right number. But before we get to the steps on how to do this, let’s first address your daily diet. You need to forgo the bad habits like binging on junk food, gorging late at night, eating frequent meals during the day and imbibing copious amounts of alcoholic beverages.
Sorry to corner you with such honesty, but you need to know the truth! No amount of exercise will do diddly squat if you keep sabotaging your efforts.
Now that we’ve cleared the tracks, let’s shift our focus to the topic at hand—exercise to lose body fat.
1. Pencil in cardio to your weekly schedule.
No matter what some d-bag on YouTube has told you, NO cardio does NOT make you fat! It does the complete opposite. It burns calories, which causes fat to melt throughout your entire body. Choose a form that works best for you and perform it multiple days a week.
Depending on how much fat you want to lose and how fast you want to lose it, generally 3 days a week will get the job done. Just try to get a minimum of 30 minutes with each workout. If you want to expedite your results, do interval training by alternating back and forth from high to low intensity.
2. Perform some type of strength training.
Your overall objective is not necessarily to lose “weight.” It’s to lose “fat.” And there’s arguably no better way to do that than with strength training, which is also known as weight training I might add.
Why? Well, it’s really quite simple. When you do weight training, you pack on muscle.
Since muscle is highly metabolic tissue, it causes a bump in your overall caloric expenditure around the clock. Guess what happens next… You end up burning more fat through your entire body.
The best-case scenario here is to do workouts that involve multiple muscle groups working at the same time. This gives you a synergistic effect. By recruiting more muscle fibers, you burn more calories because you have more parts of your body moving at the same time.
Some good examples of exercises to include would be dumbbell squat presses, alternating t-presses, walking lunges with biceps curls, kettlebell Turkish get-ups and sumo squats with upright rows.
3. Cut the rest breaks short in your workouts.
Incorporate this practice with both weight training and interval cardio sessions. The shorter you rest, the higher your heart rate will be and the more calories you will burn. If you are new to weight training, you may have to rest for 60 seconds or more in the beginning.
But the goal is to gradually shorten those rest breaks as you get into better shape. Eventually, you should aspire to go from one exercise to the next with a mere 30 seconds of rest or less.
When doing interval cardio workouts, you have a couple options. You can rest completely for a short amount of time between bursts of high-intensity effort, or you can lower your intensity to recover and then hit it hard again.
In ALL situations, the most important thing to remember is that you want to execute 90% quality form or better with each set or interval after your rest break is up. Use this guideline when you’re deciding how long your rest breaks should be. And do NOT let ego get in control!
4. Add small movement breaks throughout the day.
Any and all form of movement will contribute to additional calories being burned. It’s little things like this that quickly add up and contribute to fat loss throughout your entire body. And have you ever heard of this phrase called “activities of daily living?”
They would include such things as cutting the grass, splitting firewood, shoveling snow, raking leaves and carrying buckets of water from one spot to another.
All of these forms of activity often come naturally and make a heavy contribution to fat loss throughout your body. Do your best to incorporate as many of these movement breaks into your day as possible. You can also schedule short walk breaks into your day for added reinforcement. Even a few 5-minute bouts will be bonuses.
5. Stay consistent with your workouts!
This might be a major zinger, but if you only work out once in a while, you will not get very favorable results. You couldn’t be expecting anything otherwise. Losing body fat takes work, dedication and discipline.
If you are serious, you must stay the course and be patient. The weight won’t come off overnight and you have to come to that realization. But if you stick with a program relentlessly over time, the pounds WILL melt away.
And that is most people often fail. After working out for a day or two per week and see no results, they throw in the towel. Don’t be one of those!
Summing it Up
Now you are equipped with right tools to lose body fat through the medium of exercise. All you need is a little bit of momentum to get this ball rolling and keep it going. Every passing day, celebrate the little successes you have accomplished and use them as motivators to keep you moving in the long-run.
Something as small as your pants fitting looser or your shirt now fitting when a month ago it was too tight, are good signs that you are on the right track! Use this feedback to your advantage, and before you know it, you’ll be back to your college playing weight and life will be a lot more enjoyable all around.