Let’s be honest, lots of people plan to start an exercise program. From the group that actually does start, only a portion of those individuals sticks with their plan long enough to actually alter their lifestyle.
Why? There are two reasons. First, people never prepare themselves for a new exercise routine. What is the goal? How long will it take? People just show up at the gym without a plan. They go through the motions and a few weeks later give up because they don’t see results. No plan, no goals, no progress, no results.
Second, people overestimate their abilities. Training twice a day sounds better than once. Training seven days each week is better than five. Right away people want to lift heavier weights, go on long runs and bring more intensity to their workouts. This might sound great, but it’s completely unrealistic and unsustainable. Going from relaxing to doing intense workouts is a recipe for disaster.
The trick to creating an effective routine is, to be honest about your current fitness level. Ask yourself what are your goals, how long will it take to get there and how much time can you commit to exercising. With those thoughts in mind, give this two-week exercise plan a try. Make these workouts work for you, on your schedule and based on your fitness level.
Let’s Break Down one by one
1. Walking – The most effective and easy way to loose weight
A 12-week study in 20 women with obesity found that walking for 50–70 minutes 3 times per week reduced body fat and waist circumference by an average of 1.5% and 1.1 inches (2.8 cm), respectively (Trusted Source).
2. Jogging or running – The most Calorie intense
Harvard Health estimates that a 155-pound (70-kg) person burns approximately 298 calories per 30 minutes of jogging at a 5-mph (8-km/h) pace, or 372 calories per 30 minutes of running at a 6-mph (9.7-km/h) pace.
3. Cycling – The popular yet effective one
Harvard Health estimates that a 155-pound (70-kg) person burns around 260 calories per 30 minutes of cycling on a stationary bike at a moderate pace, or 298 calories per 30 minutes on a bicycle at a moderate pace of 12–13.9 mph (19–22.4 km/h).
4. Yoga – The calm way to burn the Calories
Harvard Health estimates that a 155-pound (70-kg) person burns around 149 calories per 30 minutes of practicing yoga.
5. Weight training – Popular way to loose weight
According to Harvard Health, it’s estimated that a 155-pound (70-kg) person burns roughly 112 calories per 30 minutes of weight training.
Avoid any carbohydrate that is — or can be — white. The following foods are thus prohibited, except for within 1.5 hours of finishing a resistance-training workout of at least 20 minutes in length: bread, rice, cereal, potatoes, pasta, and fried food with breading. If you avoid eating anything white, you’ll be safe.