Following a healthy diet or sticking to a calorie deficit, along with regular exercise, can help you lose weight. Express.co.uk spoke to Nicholas Freer, workout specialist from fitness and lifestyle coaching app Freeletics, about the best exercises to do for maximum results.
Nicholas explained the best forms of exercise to do to lose weight.
He said: “Assuming fat loss is the desired weight to lose, there are three things to consider.
“Energy balance: you will need to be in a calorie deficit, or burn more calories than you consume.
“This can be accomplished by consuming fewer calories, increasing your activity level, or a combination of the two.
“Include both cardio training and resistance training in your exercise plan.
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As to whether specific exercises are best for weight loss, the expert said, “Exercises you love!
“Unfortunately there is no magic exercise for losing weight, the biggest key to losing weight is consistency. That means working out regularly, even if it starts with two days a week of walking.
“Finding an activity that motivates you to put on your gym clothes and do it will help you lose weight.
“However, if you’re pressed for time, aim for full-body exercises like push-ups, jumping jacks, burpees or squats, as these can increase total energy expenditure compared to isolated exercises.
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“But remember, you won’t lose weight if you’re not in a calorie deficit at the end of the day/week.
“Full body exercises aren’t an easy solution to weight loss, however, they will help make your workout more time efficient and thus help you stick to a routine more easily.”
Regarding the number of times a week a person should exercise to lose weight, Nicholas said: “There is a general weekly recommendation of 150 minutes of moderate intensity activity such as walking, swimming recreational and yard work, or 75 minutes of vigorous intensity. activities like HIIT, running and skipping (all of which can be found in the Freeletics app).
“It is also recommended that you spread your workouts out over at least three days a week to avoid injury or excessive fatigue.
“Keep in mind that you will lose both fat and muscle during a weight loss phase and one of the best ways to prevent unwanted muscle loss is to systematically incorporate resistance training into your weekly schedule.
“For this reason, it is recommended that you incorporate some form of resistance training at least once or twice a week (these sessions count towards your 150 minutes of moderate intensity or 75 minutes of vigorous intensity).”
A healthy weight loss goal is one pound per week, and you should aim for a calorie deficit of 500 calories per day to achieve this.
In fat burning terms, one pound of fat equals 3,500 calories.
So if you want to lose one to two pounds a week, 500 or 1,000 calories must be burned per day.
Nicholas said: “You should aim to reach your calorie deficit by both reducing calories (eating/drinking fewer calories) and increasing your physical activity per day (exercising).”