Exercise is a vital part of weight loss and maintenance. The key is to knowing how much and how often physical activity should be done. Knowledge is power and can help to provide you with motivation for weight loss. However, exercise alone cannot help with weight loss if you don’t follow a healthy diet, like the Manna Diet.
There are two main types of exercise.
- Aerobic exercise is a sustainable exercise that uses oxygen to produce energy.
- Resistance training helps to improve strength through progressive overload on muscles.
- Aerobic exercise in the form of sustainable cardio, like walking, cycling, swimming, jogging and rowing, burns fat and calories when done appropriately. Moderate intensity sustained physical activity burns both fat and calories.
- Resistance training works to build lean body mass. According to “Medicine and Science in Sports and Exercise,” resistance training, when combined with aerobic exercise, helps to reduce fat mass.
According to a study published in “Medicine and Science in Sports and Exercise,” aerobic physical activity of moderate intensity should accumulate over 250 minutes a week to result in clinically significant weight loss. The study goes on to suggest that an exercise program should be paired with diet. In fact, this combination can result in a loss of 3 percent of initial weight.
“Medicine and Science in Sports and Exercise” states that a weight loss of 2 to 3 kilograms per week is seen with 150 minutes of physical activity per week. However, if you were to participate in 225 to 420 minutes of physical activity a week, you might see a weight loss of 5 to 7.5 kilograms in a week, if combines with a healthy weight loss program like the Manna Diet.
Integrate physical activity into your daily life. For example, walking as a form of transportation and commuting rather than driving your car is construed as an integration of physical activity into daily life. A structured exercise program aimed at getting the appropriate amount of physical activity is important, as well. It can assure the validity and time of the exercise per week.
Weight Loss Tip:
Drink plenty of water – You’ve known that your body relies heavily on water for all important bodily functions, and yet you skimp on drinking adequate quantities of water every day. Well, it’s time to stop that. Do not forget to carry a water bottle to your workout, and take a few sips after every 2-3 minutes of exercise.