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Last Updated on December 16, 2020

Your Ultimate Workout Routine to Lose Weight Effectively

Your Ultimate Workout Routine to Lose Weight Effectively
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With gyms reopening all over the world, and a big chunk of the population having packed a bunch of pounds around their waist, it’s easy to understand why weight loss is becoming more and more popular by the hour. Now that most countries are softening the restrictions on their citizens, people are looking for the ultimate workout routine to lose weight effectively.

Before diving into the technicalities of which types of exercise you should choose, it’s best to keep in mind that the best way to lose fat is to mix intense activity, like gym training, running, or sports, with a decent amount of mild, daily movements, like walking, yoga, or climbing stairs.

Relying on exercise only without keeping an active lifestyle won’t be nearly as effective as combining 4-5 intense exercise sessions with complementary daily movement.

Here are the exercises you should include in your workout routine to lose weight.

Step 1: Daily Walks

Aim for 10,000 steps per day.

If you’re able to be out and about, aim to get 10,000 steps per day. Walking serves as a great way to clear your head, manage stress, and keep fat gain to a minimum.

This may not sound like a big deal, but getting around 10,000 steps per day may burn as many as 500 calories. Taken over the week, that’s 3500 calories, or the same number of calories in a pound of fat.

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Walk in the morning. Walk while doing meetings on the phone. Walk after meals. Walk while you listen to podcasts. Walking time doesn’t need to be dead time.

Bonus: Use Nasal Breathing

When you go for your walks, press your tongue against the roof of your mouth and breathe through your nose. Nasal breathing has a ton of benefits[1], including better oxygen extraction (which can lead to more energy), maintaining a balanced pH in your body through improved carbon dioxide breakdown, and decreased nerve activity in the sympathetic nervous system.

The sympathetic nervous system arouses the body through the fight or flight response. When this is chronically high due to periods of high stress, cortisol increases, which can suppress your immune system, increase fat gain, and decrease muscle gain. Long story short: nasal breathing reduces stress and improves your health.

Never underestimate the importance of being on your feet most of the day in achieving your weight loss goals, and once your daily steps have become a habit, you can dive into the next essential piece of quick weight loss: burning more calories with HIIT.

Step 2: HIIT Training

The best types of exercise to burn calories are intense cardio activities like:

  • Skipping rope (667-990 calories/hour)
  • Running interval sprints (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) category. If you’re looking for the most time-effective strategy to lose weight with exercise, you should surely implement some HIIT components.

What Is HIIT Training?

HIIT workouts generally combine short bursts of intense exercise with periods of rest or lower-intensity exercise. At fitness studios and online, these workouts often mix aerobic and resistance training. Sports like boxing and football have some HIIT components because they require an intensity that cannot be sustained longer than a minute or so, followed by periods of rest two to three times the duration of the sprint.

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The HIIT principle can be adapted in exercises of all sorts, like running (running sprints), cycling (uphill bursts), rowing, swimming, and so on, but also to standard gym training or bodyweight training (just think of a set of burpees).

Knowing this, it’s pretty clear that HIIT should be one of the main components of any weight-loss program, combined with your mandatory daily steps. However, we’re missing another piece of the puzzle to create the ultimate workout routine to lose weight effectively: progressive overload weight training[2]

Step 3: Progressive Overload

This principle involves continually increasing the demands on the musculoskeletal system to continually make gains in muscle size, strength, and endurance. Simply put, in order to get bigger and stronger, you must continually make your muscles work harder than they’re used to. Most often, that means increasing the resistance, but as you’ll find below, there are other methods to increase the overload.

Conversely, if the demands on the target muscle groups are not at least maintained or are actually decreased, your muscles will atrophy, losing size and strength.

Progressive overload is a very simple but crucial concept, laying the foundation upon which successful resistance training is built.

The progressive-overload principle doesn’t apply just to lifting weights to increase muscle growth and strength; it can also be applied to cardiovascular-fitness programs, creating physiological changes that affect aerobic metabolism and the cardiorespiratory system.

Let’s take a set of press-ups as an example:

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If on your first week of a new workout you complete four sets of 10 press-ups, you could apply the principle of progressive overload the following week by making the sets of press-ups more intense in the following ways:

  1. Increase the number of reps (if you did 4 sets of 10 the previous week, you could do 4 sets of 11 repetitions the following week).
  2. Increase the number of sets (doing 5 sets of 10 repetitions instead of four).
  3. Decrease the amount of rest in between the sets (if you were resting 60″ in between sets on the first week, rest 50″ the following week).
  4. Increase the load. On a set of press-ups, that could mean adding a 2.5kg plate above your back or increasing the effect of gravity by lifting one leg in the air or placing both feet on the couch so that your body is declined towards the floor.

As you can see, progressive overload means to progressively increase the effort you put on a particular exercise. But why is this so important for weight loss?

The Afterburn Effect

The afterburn effect, also known as excess post-exercise oxygen consumption (EPOC), refers basically to the increased quantity of calories burned after exercise[3].

Physical activity increases muscles’ demand for oxygen (VO2), which oxidizes carbohydrates and fats, producing the energy required for movement. The demand of the human body for oxygen increases proportionately with the intensity of your workout.

During intense exercise, your body needs more oxygen than breathing can provide. This gap between the demand for oxygen in the muscles and the actual amount of oxygen delivered is called the “oxygen debt.” In order to “pay off” the oxygen debt, restore balance, and “cool off,” the human body usually needs a few hours. In that time, it consumes more than 10 liters of extra oxygen, thus burning more calories post-workout.

To take advantage of this fascinating ability of the body and enjoy the reward of extra calories burned, you should make sure you train the right way by constantly applying some sort of progressive overload.

Studies have shown that one of the main factors influencing the accelerated burning of calories after the workout is the intensity of the activity. With an increase in the exercise intensity (progressive overload and, of course, HIIT), the magnitude and duration of EPOC increases. Low-intensity physical effort has shown the smallest effect on post-exercise calorie burning. The effect of combustion after the completion of intensive training can take up to 10 hours.

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In simple words: each workout you perform should get more intense each time you perform it again, and it should include some sort of maximum intensity in short bursts (HIIT) to really maximize calorie consumption and, therefore, weight loss.

Step 4: Putting It All Together

Here is an “ideal structure” you can use to create the ultimate workout routine to lose weight, allowing you to choose the form of exercise that you enjoy the most. Always remember that the best exercise for you is the one you will actually do. Therefore, choosing a training style or sport that you truly enjoy is as important as getting your daily steps.

Now that I made that clear, let’s get to the meat!

At-Home Workout

Let’s take a 4-week protocol as an example.

Week 1

  • 7 days of 10-12,000 daily steps, possibly catching the morning sunlight to adjust your circadian rhythms and reduce stress[4]
  • 3 exercise 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 exercise 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 a higher pace, almost to a mild sweaty point)
  • 4 exercise 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 a higher pace, almost to a mild sweaty point)
  • 4 exercise sessions of 60 minutes: 45 minutes of regular training and 15 minutes of HIIT cardio

Gym Workout

Now, let’s take gym training as an example and apply this structure. The daily steps stay the same as above, and the training goes something like this:

Week 1

  • Monday: 30 minutes leg training and 10 minutes treadmill HIIT sprints
  • Wednesday: 30 minutes upper body training and 10 minutes of assault bike HIIT sprints
  • Friday: 30 minutes of full body training and 10 minutes of HIIT burpees

Week 2

  • Monday: 35 minutes leg training and 10 minutes treadmill HIIT sprints
  • Tuesday: 35 minutes upper body training and 10 minutes of assault bike HIIT sprints
  • Thursday and Saturday: 35 minutes of full body training and 10 minutes of HIIT burpees

Week 3 and 4 are like week 2, but with longer workouts.

NOTE: In the case of weight training, splitting your training sessions in lower-body, upper-body and full-body will give you the best results because the more muscles you use during a given workout, the more calories you consume. In case you decide to practice a sport like boxing, running, or cycling that use the same set of muscles all the time, you should consider alternating low-intensity days with high-intensity days to give your muscles a break and allow them to fully recover.

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Conclusion

No workout program is “ideal” for every individual, but the above-mentioned structure seems to work best for most people looking for a workout routine to lose weight and improve their general fitness. Whatever exercise you decide to practice regularly should also be combined with an appropriate diet to create a calorie deficit.

More Tips on Losing Weight

Featured photo credit: Julia Ballew via unsplash.com

Reference

More by this author

Davide Alfonsi

Online Weight Loss And Exercise Specialist

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Published on July 30, 2021

7 Best Resistance Bands to Work Out at Home

7 Best Resistance Bands to Work Out at Home
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Looking for the ideal way to build up strength at home can be challenging, especially if you don’t have that much space to get workout equipment or build your own home gym. Besides using your own body weight, you can make use of a resistance band, a simple tool to help with your workout at home. These bands provide enough challenges where you can build your strength from various exercises. One of their main benefits is that they allow you to strengthen your natural body movement patterns.[1] They are also very small and won’t take up much space in your home.

Resistance bands are designed to simulate weight lifting. While these bands are very light, the various movements you’ll be doing will be met with resistance depending on the band that you got. For this list, I’ve picked out some of the best ones that you can use to build up your strength at home.

How We Picked the Best Resistance Bands

Before diving into the list, here are the criteria that we used to determine the best resistance bands available on the market:

  • Type – Each type of band here is based on the popular options of bands. Things like loop bands, tube bands, circle bands, and figure-eight bands are popular options. Each type has its own perks depending on the exercise that you are doing or want to do.
  • Weight range – Since you’re not using free weights, you’ll want the weight range to go from simple to challenging over time. Each of these packs will allow you to easily do this.
  • Material – Because these products are bands, you’ll find most of them to be made of rubber or latex. These bands provide either one or the other material. For more elasticity in the bands, latex is the better option.

1. Best Overall: Fit Simplify Resistance Bands

    For those looking for classic resistance band sets, this set has got you covered. It comes with five rubber resistance loops that are thick, durable, and won’t harm your skin. Each loop offers a resistance level between two and 30 pounds, making them ideal to scale up intensity levels during workouts.

    These are the best overall because you can work from really low levels before building up in intensity. You also don’t have to worry about mixing up your loops either as they’re all color-coded and have their intensity levels marked.

    Pick up Fit Simplify’s Resistance Bands here.

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    2. Best Budget Resistance Bands: Insonder Bands Set

      While resistance bands are generally cheap when compared to other workout equipment, some products can offer more value for the price you pay. Out of the many we looked at, the best budget-friendly ones are the bands from Insonder.

      They offer a resistance level of 15 and going up to 40 pounds. They’re also made of latex so, unlike other brands, they’re stretchier and will last longer and provide additional comfort when you use them.

      While the starting weight is ideal for those who are familiar with bands already, these are also great if you’ve got some experience with bands or you’re looking to challenge yourself.

      Purchase Insonder’s Resistance Bands here.

      3. Best Set: Kootek 18-Pack Resistance Bands Set

        Most resistance band sets are very straightforward with what you get—five (or possibly more) of a certain style of resistance bands with varying degrees of intensity. However, some resistance band sets offer incredible value that extends beyond that.

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        Consider the one from Kootek, which offers 18 bands. What’s amazing about this set is that they provide different combinations of bands. Through this set you’ll get:

        • Five latex resistance loops (that offer between five and 40 pounds of resistance)
        • Five resistance tubes (offering ten and 50 pounds of resistance)
        • Two handles
        • Two ankle straps
        • A door anchor

        It’s incredible value for the price if you don’t mind having all this equipment at home.

        Purchase Kootek’s 18-Pack Resistance Bands here.

        4. Best for Glutes: Peach Bands Resistance Bands Set

          Another classic resistance band brand is Peach Bands. This brand has always focused on lower-body workouts, and their bands haven’t changed since then. That said, these bands are made of latex, which promises to be lightweight, durable, and stretchy.

          These bands are also very beginner-friendly, starting with 10-pound options and going up to 35 pounds.

          Buy Peach Bands Resistance Bands here.

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          5. Best for Flexibility: TheraBand Resistance Band Set

            Traditional loop bands are ideal if you’re looking to build up strength as they tend to offer great resistance. That said, all that weight doesn’t necessarily make you use your full range of motion. This is a big problem if your goal is to improve your flexibility. Traditional bands can’t help in that area at all, but resistance straps can.

            TheraBand is one of the best brands we found that offer resistance straps to help with flexibility. Each strap is five feet long and five inches wide, allowing you to perform all kinds of exercises.

            Naturally, the weight range for these is limited to 4.3 and 6.7 pounds, but the focus is on stretching your muscles rather than building strength.

            Purchase TheraBand Resistance Bands here.

            6. Best Non-Slip: RenoJ Bands Set

              RenoJ’s Booty Band Resistance set offers three resistance loops ranging from two to seven pounds. While these bands are fewer in number and offer less weight range, the key selling point for these bands is that they’re not going to be slipping at all when you’re performing exercises.

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              The reason these won’t be slipping is that their material is made of fabric. The fabric allows you to grip easier, provides you further comfort, and is even more durable than latex. This is a big deal as people’s skin can get irritated by latex or have to deal with latex-type bands slipping and sliding while doing exercises. With these, you can have peace of mind that they’ll not be slipping off.

              Buy RenoJ Resistance Bands here.

              7. Most Durable: SPRI Braided Xertube Bands

                The final of the best resistance bands we’re offering is the SPRI Braided Xertube resistance bands. Their main selling point is the fact that these bands are the most durable out of all the options here.

                Tube bands are already quite durable on their own, but these bands are braided to provide further durability. They also offer great levels of resistance ranging between 12.5 and 62.5 pounds so you can easily find bands to suit your needs. The only catch is that each of the bands offered is sold separately.

                Buy SPRI Braided Xertube Resistance Bands here.

                Final Thoughts

                Depending on your exercising needs, you can find all kinds of resistance bands to fit your needs. If you’re new to resistance bands, try out some of the lower weighted bands and work your way upwards until you want to go for higher intensity. For those who are more experienced, dive into some of the higher-level ones and work through some quality bands that were built to last.

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                You can check out this guide for some resistance band exercises:

                Featured photo credit: Geert Pieters via unsplash.com

                Reference

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