The most common answer we get from our clients when they come to our wellness centre is, you guessed it right, ‘weight loss’. And yes, we are here to help you in your journey of losing weight, but we are here to help you not only with that, but to help you in becoming the best version of yourself, both physically and mentally. First, let’s learn the basics. Many of us assume that sweating it out in the gym for hours would give us instant results. Wrong. A lot more than ‘sweating it out’ goes into building a complete and healthy routine. The right diet, the right workout, the right amount of working out and resting, and all of this is completely different from one person to another.
So now, when we have cleared our basics, let’s learn about some of the most popular workouts.
- Interval Training:
The most favoured training method by experts, you ask why, let’s get to understand. In simple terms, any form of exercise where your heart rate spikes and then comes down repeatedly is interval training. This generally means going hard for a set interval of time (hence the name), followed by active rest, and then going hard again. It requires you to use various muscles in your body—quads, hamstrings, glutes, and core. The more muscles you have to incorporate, the more calories you’re going to burn because those muscles all require energy in order to work. And the more energy you use, the higher those calorie-burning numbers climb. It’s all a cycle.
- Weight Training:
Resistance training, whether it’s with your bodyweight alone or with added weights, is an effective method to help build muscle and burn fat. Lifting weights has been shown to increase your resting metabolic rate, which means your body burns more calories even when you’re not working out. Add weight training to your routine at least three times a week. And since your body adjusts to workouts after being exposed to the same moves at the same intensity, becoming less effective over time, mix it up about every three weeks to keep your body guessing. Sounds like a fun game.
Just to clarify, yoga alone isn’t a great workout for weight loss. But what it does is that it keeps you flexible and healthy for your other, more intense workouts. But that’s not all. Yoga requires balance and stability, which promotes functional strength and helps our mental health. Now we all want to be mentally fit too, don’t we!?
If you aren’t the type of person who likes running, or if you just want to work out without a ton of pounding on your joints, this low-impact exercise will work all of your major muscle groups. As with most workouts, it helps to go in with a plan. Try this one, tread water for as long as possible by standing upright in the deep end and using your arms and legs to stay afloat. Then rest for two minutes. Now swim 10 sets of 100 meters (that’s back-and-forth lap in an Olympic-sized pool), resting for one minute in between sets. You’d already be feeling the tightening of your muscles by the time you climb out of the pool.
So now when you know, take your pick. Let’s get up and get moving already!