RULES YOU SHOULD ABIDE TO IF WEIGHT LOSS IS ON YOUR MIND
Rule 1: Cardio is a must for weight loss and stamina building
This may sound cliché but yes you need to bow down to the thumb rule of cardio—especially, when it comes to weight loss. There are two reasons behind it—one is that it helps you build stamina, which you’ll need to implement rule number two. And two, it boosts your metabolism—the key to burn fat.
A study, published in a journal Breathe, states that doing cardio exercises improves metabolism, stamina, and reduces the possibility of cardiovascular mortality. But overdoing it can lead to muscle tissue rupture; hence, you need to be extra cautious.
Before you engage in hardcore toning routine, it is always advisable that you invest at least a week or two in simple cardio exercises like running, cycling, skipping, jumping jacks, etc.
Health ka shot: We would recommend you to give treadmill a skip and do outdoor running for the love of your knees. Also, a 30-40 minutes cardio routine is enough.
Rule 2: Show some love to weight training for muscle toning
When it comes to weight loss, we only focus on doing cardio and weight training tends to come at the bottom of our priority list. But it should be the other way round. Yes, it’s true that cardio helps you lose weight but so does weight training.
Have you ever noticed that after weight gain when you pledge to reduce it with full dedication and focus just on cardio, then your skin starts loosening up and becomes saggy? That’s because you haven’t given weight training a shot, which helps in muscle tightening as well as toning—and a study, published in the International Journal of Sports Physical Therapy, claims it too.
Health ka shot: Start with lighter weights and slowly and steadily move towards the heavier ones. Don’t forget to do arms twist and stretches before and after your weight training.
Rule 3: For weight loss, sticking to a routine can lead to stagnation so keep switching
Exercise hopping is the best way to reduce weight faster. Doing the same exercises for a while can lead to stagnation—means after sometime your body gets used to them and you see no improvement in your body. That’s why switching between weights, cardio routine, floor exercises, self-weight training, etc. is a better idea.
Health ka shot: For cardio, keep switching between floor exercises and crossfit. When it comes to muscle training, switching weights and reps is the way to go.
Rule 4: Weight loss without yoga is like half-baked cookie
Yoga not just gives you flexibility but it also relaxes your muscles and tones them further. Also the chances of muscle injury are reduced by miles and bounds. Plus, better posture and stance is also up for grabs.
It’s a proven fact that Sun salutation or surya namaskar is that one yogapose tha’s great for muscle toning,strengthening,and weight loss, says a study published in the Asian Journal of Sports Medicine.
Health ka shot: Cobra pose, bridge pose, surya namaskar, and chakrasana can do wonders to your entire weight loss regime.
Rule 5: Planning is very important so that you don’t miss out on anything
Make a gym to-do list for an entire week. Two reasons to do that—one, you won’t skip any body part and two, you can track what you have done last week. This rule will keep all the above four in place so that you can focus on weight loss.
Health ka shot: There are a lot of tools and apps available for your help. Try the one you like.
Now that we have shared with you all the golden rules, imbibe this fitness mantra, club it with a healthy diet plan and you are good to go.