Holistic Weight Loss
Cardiovascular Exercise
- Purpose: Burn calories, improve heart health, and increase endurance.
- Types:
- Steady-State Cardio: Activities like jogging, cycling, or swimming at a consistent pace for 30-60 minutes, 3-5 times a week.
- High-Intensity Interval Training (HIIT): Short bursts of intense activity (e.g., sprints, jump rope) followed by rest periods, 2-3 times a week. HIIT is especially effective for burning fat in a shorter time.
Strength Training
Flexibility and Mobility Work
- Purpose: Improve range of motion, reduce injury risk, and enhance overall workout performance.
- Incorporation: Include 10-15 minutes of stretching or yoga at the end of each workout or on rest days.
Flexibility and Mobility Work
- Purpose: Improve range of motion, reduce injury risk, and enhance overall workout performance.
- Incorporation: Include 10-15 minutes of stretching or yoga at the end of each workout or on rest days.
Circuit Training
- Purpose: Combine strength and cardio for an efficient calorie-burning workout.
- Structure: Perform a series of exercises (e.g., push-ups, lunges, kettlebell swings) in a circuit with minimal rest between each. Complete 3-4 rounds.
- Benefits: Keeps the heart rate elevated, promoting fat loss and muscle tone.
Active Recovery
- Purpose: Promote recovery while staying active, preventing burnout.
- Activities: Engage in light activities like walking, swimming, or gentle yoga on rest days.