If your goal is to reduce weight, simply following a diet will not be sufficient. Healthy eating is essential, but working out is equally important for achieving sustainable results. At Basics and Beyond Fitness and Nutrition, we emphasize that physical activity is critical for maintaining a healthy body. Besides, working out aids in reducing weight and increases energy levels, improves one’s mood and overall well being.
Many people think reducing food intake is the simplest way to lose weight, but research has proven that consistent physical activity is equally important. Even small changes, such as taking a short walk, can greatly benefit a person who is trying to redeem their fitness.
Let’s break down why working out is important and how you can start with basic routines that are easy to incorporate in your everyday life.
Why Exercise is a Must for Weight Loss
Exercise Does More Than Just Burn Calories
Working out does contribute to weight loss, but that’s just one of the benefits. Here is what regular physical activity can achieve:
- Enhances metabolism rate – The more muscles you have, the more calories your body burns while resting.
- Enhances heart well-being – Exercise reduces blood pressure, cholesterol, and triglycerides.
- Lowers chances of getting diabetes – Exercising regularly helps manage blood sugar levels.
- Enhances strength of bones and joints – Weight-bearing exercises help keeps bones strong.
- Promotes mental health – Working out increases endorphin levels, which decreases stress and anxiety.
- Helps sleep – Taking part in regular workouts tends to supplement circadian rhythm cycles.
- Increases energy– Increased movement directly correlates with increased stamina, thus, reducing fatigue.
Fun fact: Even 20 minutes of walking every day can reduce your risk of heart disease by 30-40%!
Why Most People Aren’t Exercising Enough
Despite all the benefits, many people don’t exercise regularly. Here’s why:
- Lack of time – Busy schedules make it hard to fit in workouts.
- Not knowing where to start – Many people feel overwhelmed by fitness programs.
- Low motivation – It’s hard to stay consistent without support.
- Fear of injury – Some people worry about getting hurt.
- Thinking diet alone is enough – Many assume cutting calories is all they need to do.
The truth is, you don’t need a fancy gym or expensive trainer to get started. Just moving more each day can make a huge difference!
Simple Ways to Get More Exercise
If you’re new to working out, don’t worry. You don’t need a complicated plan. Just start small and increase your activity little by little.
Here are easy ways to get moving:
- Go for a walk – 30 minutes a day is a great start.
- Take the stairs instead of the elevator.
- Stretch and move every hour if you sit a lot.
- Try bodyweight exercises like squats, push-ups, and lunges at home.
- Join a class – Group workouts can make exercise more fun.
- Use resistance bands or light weights to build strength.
- Dance, swim, or bike – Find activities you enjoy!
Pro tip: Find a workout buddy to keep yourself accountable and make exercise fun.
What Type of Exercise is Best for Weight Loss?
Not all exercise is the same. Here’s what works best for losing weight and keeping it off:
1. Strength Training (2-3 Times Per Week)
- Builds muscle, which burns more calories than fat.
- Helps with toning and shaping the body.
- Includes weightlifting, resistance bands, and bodyweight exercises.
2. Cardio Workouts (3-5 Times Per Week)
- Burns calories fast and improves heart health.
- Can be done through walking, jogging, cycling, or swimming.
- HIIT (High-Intensity Interval Training) can be super effective in a short time.
3. Daily Movement (Every Day!)
- Walk more, sit less – small movements add up.
- Stretching and yoga help improve flexibility and reduce stress.
- Take short activity breaks throughout your day.
Best approach? Combine strength, cardio, and daily movement for the best results!
Why Strength Training is Key for Fat Loss
A lot of people think cardio is the best way to lose weight, but strength training is just as important. Here’s why:
- Burns fat faster– Muscle burns more calories than fat.
- Tones your body– Lifting weights helps shape and define muscles.
- Boosts metabolism – Keeps your body burning calories even after you’re done working out.>
- Protects joints – Strengthening muscles reduces joint pain and injury risk.
- Improves posture and balance – Helps prevent back pain and stiffness.
Fun fact: Even two strength training sessions per week can dramatically improve your health and body composition!
How to Stay Motivated to Exercise
It’s easy to start working out, but sticking with it can be tough. Here’s how to stay on track:
- Set small, realistic goals – Aim for progress, not perfection.
- Make a schedule – Treat workouts like important appointments.
- Find support – A personal trainer or workout buddy can keep you accountable.
- Track progress – Write down improvements to stay motivated.
- Make it fun – Listen to music, try new workouts, or join a class.
The key? Find what works for you and make it a habit!
Final Thoughts: Get Moving and Stay Healthy!
Remember that losing weight involves eating moderately and staying physically active. You also need to make sure that you are exercising regularly, as it helps you reduce your calories, build muscles, and keep your metabolism active.
Here at Basics and Beyond Fitness & Nutrition, we guide individuals in creating a fitness plan that works for them. If you are just starting or looking to intensify your workouts, we are here to guide you.
Do you want to start your fitness journey? Reach out to us now and take the first step toward better health and wellness!
FAQs About Exercise and Weight Loss
Ques 1. How much exercise do I need to lose weight?
Most experts recommend 150-300 minutes of moderate exercise per week. That’s about 30-60 minutes a dayfor 5 days a week.
Ques 2. Can I just diet without exercising?
You might lose weight by eating fewer calories, but without exercise, you’ll lose muscle too. Strength training helps you burn fat while keeping muscle, which is important for a toned look.
Ques 3. What if I don’t have time to work out?
Even short workouts count! Try 10-minute sessions throughout the day, take the stairs, walk during phone calls, or do quick bodyweight exercises at home.
Ques 4. Is walking enough for weight loss?
Walking is a great start, but for better results, add strength training and higher-intensity workouts like HIIT or resistance exercises.
Ques 5. Should I do cardio or strength training first?
If your goal is weight loss, strength training first is better because it helps build muscle and burn more fat over time.