As we experience a shift in technology advancements, a new landscape for weight loss will emerge. For the first time, gene editing will be used to create more effective, long-lasting weight loss treatments. And as our understanding of the role of gut bacteria in obesity deepens, probiotics and other ‘smart’ food supplements will become an essential part of many people’s weight loss regimes.
But perhaps the biggest change will be in our attitudes towards weight loss. With growing awareness of the adverse health effects of being overweight, there will be a shift away from fad diets and quick-fix solutions toward sustainable lifestyle changes that lead to lasting results.
So if you’re looking to get ahead of the curve, start thinking now about how you can make healthier choices that will benefit your waistline and your overall health in the long term. In the following, we’ll divulge the most up-to-date cardio routine for weight loss that you can try at home. Let’s get started.
How Much Cardio Is Enough for Weight Loss?
As a general rule, you should aim to burn around 500 calories per session, which should take approximately 45 minutes to an hour. So if you’re looking to lose about 1 pound (3500 calories) per week, you’ll need to burn 500 calories daily, every day, seven days a week, just to lose that weight.
That’s a lot of cardio, which isn’t sustainable. Doing just the right amount will ensure you lose weight quickly. You want to hit that 500-calorie mark each session for noticeable results. If you try to do too much, you’ll burn out. Therefore, finding the right balance is crucial.
The Importance of Weight Lifting and Diet
You can’t separate diet from exercise when it comes to weight loss. Yes, you should be doing cardio for weight loss, but you also need to lift weights to see actual results. To understand this, we need to look at the concept of ‘caloric deficit’.
Caloric deficit means that if you burn more calories than you consume, you’re in a deficit. This is key to losing weight. To maintain your current weight, you must consume the same calories as you burn. So if you’re sedentary, you only need around 2000 calories daily. If you’re moderately active, you need about 2500. If you’re very active, you need 3000.
Now, if you include an hour of cardio a day, you can see that exercising alone would put you in a caloric deficit. That’s why you need to add weights to the mix. You want to build muscle while you’re shedding fat. This will help you lose weight faster and keep it off long-term. Read Beginners Weight Training Advice to get started.
Cardio in a Weight Loss Routine: Jumping to Action
If you want to start seeing results, you need to kick things into gear. So what do you do once you’ve built up the motivation to start? The best thing you can do is to put together an effective plan. Consider the one we’ve outlined below to kickstart your journey towards healthier living.
- For one week, step up your water intake. You want to ensure you’re well hydrated throughout your weight loss journey. Water will help you stay hydrated, boost your energy and metabolism, and keep you feeling full.
- For one week, track your food. It will help you get a better idea of what you’re eating. You can use an app like MyFitnessPal to log your food intake and monitor your calorie intake.
- For one week, reduce your sugar intake. Sugars are empty calories, and they’re easy to overindulge in. Start by reading nutrition labels and look for hidden sugars in foods you wouldn’t expect.
- For one week, eliminate unhealthy fats from your diet.
- For one week, make sure that you’re getting enough protein. Protein is essential for building muscle and helps keep you feeling full.
Finding the Best Cardio Exercise for Weight Loss
Now that you’ve got your plan let’s talk about cardio exercise. There are many different cardio exercises that you can do for weight loss. The one you choose will depend on several factors, including your fitness level, available equipment and your current state of health.
- Running is a great way to lose weight for people with high fitness levels.
- If you’re overweight and out of shape, running might not be your best exercise.
- Swimming is an excellent exercise for people with a joint-related ailment or other health issues like diabetes.
- Cycling is an excellent exercise for people who want to work out indoors. It’s a great way to build up your fitness level without putting too much stress on your joints. Cycling is one of the best sports for weight loss.
- Walking is an excellent exercise for people who want to start slow and build up their fitness level at a steady pace.
- Learn more about the best cardio for weight loss.
Mixing It Up With Other Cardio Exercises
Now that you know the best cardio exercises for weight loss, you might be tempted to jump straight in with one of them. But before you do, there are a few things to remember.
- You should ease into your weight loss routine. Jumping straight into high-intensity exercise might be too much for your body right off the bat.
- You should tailor your exercise routine to your fitness level. For example, if you’re just starting, you might want to start slowly and ease into more intense exercise as your fitness level improves.
- You should tailor your exercise routine to your health issues. For example, if you have a health condition, you’ll want to speak to your doctor about what exercise is best for you.
The Trouble with Running: Why It’s Easy to Stop
As we’ve seen, running is a great way to lose weight. But it isn’t sustainable. When you’re exercising, your body releases endorphins, which make you feel good. But when you stop exercising, those endorphins go away.
Running is especially hard to stick with because you’re putting a lot of stress on your joints. The more you exercise, the more your joints take a beating. As time goes on, they’ll become more and more painful. So what do you do? How do you keep your endorphins flowing when you’re not exercising? For one, you could try workout machines that eliminate joint stress, like a rower with on-demand workouts.
The Bottom Line
The best cardio routine for weight loss has you working hard without stressing out your body. The best way to do this is to mix up your cardio exercises. You can do this by alternating between high- and low-intensity exercises like cycling, walking and swimming.
This will help you break out of the monotony of doing the same thing every day while still giving your body a good workout. If you’re just starting out, ease into your cardio routine. Start slowly and ramp up your intensity as your fitness level improves. You can expect results in as little as six weeks with the right plan.