Workout Routine To Lose Weight
If you want to lose weight it may be a bit tricky to figure out how you should be working out to get the desired results. Basically, losing weight and lowering down your body fat percentage is all about numbers. You need to burn more number of calories than you consume. To succeed in it, you must make a perfect mix of HIIT (high intensity interval training), strength training, low-intensity workout and LISS (Steady-state cardio). This sort of a workout burns calories and helps in creating a calorie deficit by the end of the day.
However, you should not deprive yourself of food as doing so will slow down your metabolism and make weight loss difficult. Have lots of water, plenty of lean protein, dark greens, bright and starchy veggies. Feed yourself and keep your metabolism up.
Now, to lose weight how should your week long exercise schedule be like?
Here is the workout routine to lose weight:
Sunday – LISS
You need to stay active for 60 mins by either biking, hiking, running, swimming or playing a group sport. When you work out for 30 to 60 mins at 60 to 70 percent of your max heart rate, you burn fat along with glycogen and carbs.
Monday – Rest
Focus on eating nutritious stuff and drinking a lot of water. Spend some time to give yourself the luxury of an Epsom salt bath if your muscles feel sore. Stretch and do foam rolling. Get up from your work desk at office and walk around after every 90 mins.
Tuesday – HIIT
HIIT can help in raising your heart rate while improving power, speed and agility. Tabata intervals are the ones in which you work with maximum intensity for 20 secs, then rest for 10 secs and repeat for 8 rounds. This helps your body in burning calories even after the workout is over.
Wednesday – Moderate intensity strength training
On this day focus less on raising your heart rate and more on lifting weights. If you want to lose weight, you have to lift weights. Strength training helps in building muscles and when you have more muscles, you burn calories even when you don’t work out. Movements that work multiple muscle groups such as squat, overhead press are done. The movements also engage your core and glutes. They are the powerhouse muscles that provide you support throughout the day.
Thursday – LISS
Set aside another day for fun activities like rowing, stair-climbing or incline running.
Friday – Restorative mobility
Set aside some time to focus on posture, alignment and balance through stretching, foam rolling or balancing on an unstable surface. It will challenge the little muscles in your foot to work.
Saturday – HIIT
On Tuesday were asked to do HIIT that had lots of cardio in it. However on Saturday, you should plan to focus on strength and power. Challenge the body with different time intervals and don’t refrain from incorporating equipment such as plyo boxes, kettlebells and wreck bags. They will increase calorie burn.
How did you find the workout routine to lose weight?
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