Exercise and workouts are two of the most common terms you hear people throw around whenever weight loss is mentioned. But very few actually go into details of how to effectively workout to lose weight.
Earlier in my weight loss journey, I started going to the gym for about three months in an attempt to lose weight, but I ended up adding extra weight in the process, so I gave up on the journey. Upon reflection, I realized that the problem was not having an effective workout routine that suited my goals.
So how do you create an effective workout routine for weight loss? Let’s find out!
How do I create an effective workout to lose weight?
To create an effective workout to lose weight, you need to first understand the mechanics of weight loss. So basically, your body uses energy to survive and carry out daily activities. It gets this energy from the food and drinks you consume daily and stores any excess energy as fat to be used later.
In order to lose weight, your body needs to use more energy than it gets from the food you eat. Exercising daily and consistently is an effective way to achieve this. However, it’s not as simple as it sounds.
Many people start going to the gym to lose weight but fail to see progress or even end up gaining weight, as was the case for me. Now that’s not a bad thing in some cases unless your goal is to lose weight.
If you’ve spent some time around the gym community, you may have heard of the terms cutting and bulking. Bulking refers to gaining weight and muscle through exercise while cutting is about losing weight (specifically fat) and building muscle simultaneously. If your goal is weight loss, it’s important to focus on cutting rather than bulking—the key difference between the two lies in nutrition.
That’s not to say that bulking cant be beneficial, but if you have more than 20% body fat, it’s best to prioritize cutting. To ensure you’re cutting during your weight loss journey, you need to reduce the amount of food you consume and maintain a calorie deficit until you reach your goal weight.
So say, for example, you eat 1800 calories daily as a male or 1400 calories as a female. You’ll have to cut that down to 1400 calories or 1000 calories, respectively, to stay in a sufficient calorie deficit to lose weight. And when you do eat, ensure that about 70 to 80% of your food consists of lean protein and vegetables.
Once your nutrition is sorted out, you can gradually increase the energy your body burns through exercise, creating an even greater calorie deficit and accelerating weight loss. This is how you lay the foundation for successful workouts that lead to weight loss.
You can start your exercise routine at the gym or even at home, depending on your schedule and preferences. As you progress and become more comfortable with exercising at home, you can transition to working out in the gym.
Home workouts for weight loss
Home workouts can be a convenient and effective way to achieve weight loss goals, especially if you have a busy schedule or prefer to exercise in the comfort of your own home. While going to the gym offers a wide range of equipment and resources, you can still create an effective workout program at home with minimal equipment or even just your body weight.
When designing a home workout routine for weight loss, it’s important to include a combination of cardiovascular exercises and strength training exercises. Cardio exercises help elevate your heart rate and burn calories, while strength training exercises help build lean muscle mass, which can increase your metabolic rate and help you burn more calories even at rest.
Here are some examples of home workouts for weight loss:
- High-Intensity Interval Training (HIIT): HIIT workouts are known for their effectiveness in burning calories and boosting metabolism. These workouts involve short bursts of intense exercise followed by periods of active recovery. You can incorporate exercises like burpees, jumping jacks, high knees, mountain climbers, and squat jumps. Perform each exercise for 30-60 seconds with maximum effort, followed by 10-30 seconds of rest. Repeat the exercises for a total of 15-20 minutes.
- Circuit Training: Circuit training involves doing a series of exercises back-to-back with minimal rest in between. You can create a circuit that includes a combination of cardio exercises (jumping rope, running in place, or high kicks) and strength training exercises (push-ups, squats, lunges, or planks). Perform each exercise for 30-60 seconds, rest for 10-30 seconds, and then move on to the next exercise. Complete 2-3 rounds of the circuit.
- Dance Workouts: Dancing is a fun and enjoyable way to get your heart rate up and burn calories. There are plenty of dance workout videos available online that you can follow along with. Choose a style of dance that you enjoy, such as Zumba, hip-hop, or salsa, and dance for 30-45 minutes. Not only will you burn calories, but you’ll also have a great time!
In addition to structured workouts, it’s important to incorporate NEAT (non-exercise activity thermogenesis) activities into your daily routine. NEAT refers to the calories you burn through activities other than deliberate exercise, such as household chores, gardening, walking, or taking the stairs instead of the elevator. These activities may seem small, but they can contribute to your overall calorie expenditure throughout the day.
To make the most of your home workouts for weight loss, consider the following tips:
- Schedule your workouts: Treat your home workouts like any other appointment or commitment. Set aside specific times for exercise and stick to them consistently.
- Create a dedicated workout space: Designate an area in your home specifically for exercise. This can help create a mental distinction between your workout time and other activities, making it easier to stay focused and motivated.
- Use online resources: There are numerous fitness apps, workout videos, and online platforms that provide guided home workouts. Explore different options to find workouts that suit your preferences and fitness level.
- Stay consistent: Consistency is key when it comes to weight loss. Aim to exercise at least 3-5 times per week and gradually increase the intensity or duration of your workouts as you progress.
Gym workouts for weight loss
If you’re starting your workouts in the gym, one of the most important things to do is to create a routine that works and one that you can stick to. For a beginner, a good workout routine should consist of 3 days of full-body workouts combining strength training and cardio.
Full-body workouts target multiple muscle groups, ensuring that you work out different parts of your body during each session. They also help you burn more calories because they target different parts of your body at once.
Here are some great full-body workouts to try out.
- Bench press
- Squats
- Deadlifts
- Clean and press
- Push-ups
Try incorporating at least three or all five of these exercises, along with some form of cardio, to elevate your heart rate and improve overall fitness. You can also work with a trainer at your gym to help create a more personalized full-body workout routine that’s tailored to your needs. As you become familiar with the exercises and feel confident, you can transition to a four- or five-day workout routine, focusing on specific body parts each day.
Here are two options for a four-day workout program:
- Upper and lower body splits
Monday – Upper body
Tuesday – Lower body
Wednesday – Rest
Thursday – Upper body
Friday – Lower body
Saturday – Rest
Sunday – Rest
- Bro Splits
Monday – Chest and shoulders
Tuesday – Back
Wednesday – Rest
Thursday – Triceps and Biceps,
Friday – Legs and abdominals
Saturday – Rest
Sunday – Rest
Both of these workout routines are great options for a four-day workout schedule. You can also incorporate some form of cardio before your weightlifting session and on your rest days, depending on your preferences.
When I began my fitness journey, I initially started with three days of full-body workouts before transitioning to the second option of a four-day workout session. I also like to do a 30 to 45-minute cardio session of either jogging or cycling before I start my weightlifting and a 30-minute run on my rest days.
Regardless of the workout session you choose, here are some great gym workouts you can use to build different parts of your body.
- Chest: Incline bench press, decline bench press, bench press, high to low cable fly, low to high cable fly, standing cable fly, chest press.
- Back: Deadlifts, seated cable rows, lat pulldowns, one-arm dumbbell rows, barbell rows, cable crossovers, pull-ups.
- Biceps and Triceps: Hammer curls, EZ-bar or dumbbell curls, preacher curls, dumbbell overhead triceps extensions, bar/rope pushdowns, machine overhead triceps extensions.
- Legs: Goblet/back squats, lunges, inclined leg presses, leg curls, leg extensions, calf raises, deadlifts.
- Shoulders: Arnold press, lateral raises, front raises, upright rows, overhead press, push-ups. It’s worth noting that most exercises targeting chest muscles also engage the shoulder muscles simultaneously.
- Abdominals: Planks, crunches, sit-ups, Russian twists, mountain climbers, leg raises.
These are just a few examples of workouts to target various muscle groups. You can use them to create your workout program or conduct additional research to integrate more exercises into your routine. Remember, most of these workouts have various variations, so it’s best to start with ones that you’re comfortable with.
Cardio workouts for weight loss
Cardiovascular workouts are an essential component of any weight loss routine as they help increase your heart rate, burn calories, and improve cardiovascular fitness. Whether you choose to exercise at home or at the gym, there are various cardio workouts you can incorporate into your routine.
- Cycling: Cycling is a low-impact cardio exercise that can be done both indoors and outdoors. If you have a stationary bike at home, you can pedal away while watching TV or listening to music. Alternatively, you can take your bike outdoors and enjoy the fresh air while burning calories.
- Treadmill: The treadmill is a popular choice for cardio workouts, especially during unfavorable weather conditions or when you prefer a controlled environment. Running or brisk walking on a treadmill allows you to control the speed, incline, and intensity of your workouts.
- Running: Running is a highly effective cardio exercise that requires minimal equipment. Lace-up your running shoes and hit the pavement, or find a local park with running trails. Start with a comfortable pace and gradually increase your speed and distance as your fitness improves.
- Walking: Walking is a great low-impact cardio exercise suitable for all fitness levels. You can walk around your neighborhood, on a treadmill, or in any outdoor setting of your choice. Aim for brisk walking to elevate your heart rate and increase calorie burn.
When to workout to maximize weight loss
When it comes to maximizing weight loss, the timing of your workouts can also play a role. While there is no one-size-fits-all answer, exercising in the morning can have certain advantages. Here’s why:
- Fasted Workouts: Exercising in the morning on an empty stomach, also known as fasted workouts, can help your body tap into stored fat for fuel. When you haven’t eaten for several hours, your glycogen (carbohydrate) stores are depleted, and your body relies more on fat as an energy source during exercise.
- Increased Insulin Sensitivity: In the morning, your insulin sensitivity tends to be higher compared to later in the day. This means your body can more efficiently use carbohydrates for energy and store less as fat. By exercising in the morning, you take advantage of this natural insulin sensitivity.
- Consistency: Scheduling your workouts in the morning can help establish a consistent routine. Morning workouts tend to be less likely to be interrupted by other commitments or fatigue that can accumulate throughout the day. Starting your day with exercise can also boost your mood and energy levels, setting a positive tone for the rest of the day.
Nevertheless, it’s important to note that the best time to work out ultimately depends on your personal preferences, schedule, and lifestyle. The most effective workout for weight loss is the one you can stick to consistently. If mornings don’t work for you, don’t worry! The benefits of exercise extend throughout the day, regardless of the time.
Key Takeaway
Workouts play a vital role in weight loss. To achieve your weight loss goals effectively, it’s essential to create a workout routine that combines both cardio and strength training exercises. Whether you choose to exercise at home or at the gym, there are plenty of options available to cater to your preferences and resources.
Remember to maintain a calorie deficit through proper nutrition and gradually increase the intensity of your workouts as you progress. Consistency is key, and finding a workout schedule that works for you will greatly contribute to your weight loss success. Stay focused, be patient, and enjoy the journey toward a healthier you!