While this is a great question, research has shown that no exercise is healthy or more effective for weight loss than light moderate intensity exercise. It’s not necessary to perform a full-body workout to gain fat reduction.
While a weekly or more intense exercise bout may add muscle mass, most people will gain most of their fat free weight from losing weight. But that’s okay. In fact, the opposite can happen: too little of either fat or muscle can actually add unwanted weight.
Instead, find low intensity exercise that can help you build muscle and lose fat without the use of equipment or lots of time.
This doesn’t mean no exercise is healthy or that one workout isn’t better than another, but your body needs two weeks to adapt to one exercise regimen over another.
And so while a more intense workout will be very useful on a daily basis for some people who wish to keep things intense, it’s not very good for people who want to lose weight and keep it off.
To lose weight, you need to eat less, build muscle, and be more active. This is a huge and complicated topic, so take several weeks to get comfortable with how to implement the techniques below, so you’re ready to do them again right away.
How to Lose Weight While Improving Heart Health
1. Exercise your way out of a fat hole.
If you’ve lost some weight while following what others would call “low intensity” exercise, or if you’re doing something that you think is good for weight loss but you realize you no longer need to do something it helps you lose fat, you can try increasing exercise.
For example, I used to do all my weightlifting while doing high volume aerobic exercise, but as I increased my activity level that worked well. Then I decided to incorporate some higher intensity resistance training into my weight training to help me feel more fit. It’s really that simple.
2. Start slowly, gradually increase intensity, and see what happens.
If what you’ve learned so far is right out of your realm of experience, take a step back and think about how you got where you are. Your body was trained to run fast; now you want to run longer and harder while using less energy?
I have heard that it doesn’t matter what pace you run at or how intense the workout is; you just need to follow the same basic ideas. I haven’t tried that here, but I think it should be
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