One of the reasons why we shed our sweats off at the gym is because we want to lose weight. Figuring out how to make sure that we’re doing it correctly can sometimes be overwhelming.
Ippolita Di Paola, a personal trainer and coach at EPIC Hybrid Training in New York City, explained that in general, losing weight and lowering your body fat percentage is a numbers game. In order to succeed, she suggested to mix:
- Strength training,
- High-intensity interval training (HIIT) and
- Low-intensity, steady-state cardio (LISS).
“It ensures you’re burning enough calories to put you in a calorie deficit at the end of the day,” Di Paola explained. However, that doesn’t mean you should deprive yourself of food, though, according to her.
Drinking lots of water and eating plenty of lean protein, dark leafy greens and bright-coloured, starchy vegetables will keep you full. Feed those muscles, and ensure your metabolism is revved, Di Paola suggested.
Be that as it may, for some of us, all it takes in getting the motivation for a tough workout is a pair of shoes, some good music and a sufficient exercise area. Having said that, many require workout accessories to help us.
That’s why choosing the best workout accessories would be a big help. Your resistance band alone is not enough, so make sure you look for the best workout accessories that suit you.
Your New Weight-Loss Sweat Schedule
The Women’s Health Magazine asked Di Paola to put together the ideal routine for someone looking to slim. Are you ready to lose weight with this new weight-loss program?
Sunday: LISS
For Sunday, Di Paola suggested to stay active for an hour and choose your favourite way, such as biking, running, swimming, hiking, or playing a group sport. LISS will burn glycogen and carbohydrates, as well as body fat, by working out at around 60 to 75 per cent of your max heart rate and for 30 to 60 minutes.
Monday: Rest
Monday means starting off your busy weak. As you start approaching your busy week, make sure ease yourself into a hectic work week and focus on nutrition and drinking plenty of water.
“But, very important is to not stay static, get up from your desk and move at least every 90 minutes, e.g. taking a quick walk around the office.”
Tuesday: HIIT
It’s time to sweat and workout by taking or doing HIIT (High-Intensity Interval Training) workouts to raise your heart rate and at the same time develops power, speed and agility. One of Di Paola’s favourite ways to train is Tabata Intervals.
This is where you work at your highest intensity for 20 seconds, then rest for 10 and repeat for eight rounds. To boot, a research shows that this method helps your body continue to burn calories long after you’ve hit the showers.
Wednesday: Moderate-Intensity Strength Training
For this day, your focus is more on lifting heavier than spiking your heart rate today. Since your focus is to lose weight, lifting weights is important and it can help you with that.
“Strength training helps build muscle, and having more muscle burns calories at a faster pace, even when you’re not working out,” Di Paola said. Doing squats to overhead press moves will engage your entire core, glutes, and lats—the powerhouse muscles that support your overall movements.
The aforementioned workouts above are the force movements that work for multiple muscle groups.
Thursday: LISS
You can choose another fun way to stay moving, like incline running, rowing, or stair-climbing.
Friday: Restorative Mobility
Alignment, balance and posture through foam rolling, stretching and footwork on an unstable surface—these should be on your focus for this day. These movements will challenge your small muscles in the foot to work, which are your first shock absorber to protect your knees, hips, and all the way up your back to the neck and prevent injury.
Saturday: HIIT
Di Paola suggested that your second HIIT plan that should be without strength and power. “Challenge your body with different time intervals in a pyramid-style (think 90 seconds of work/20 seconds of rest, then 60/15, and 30/10). And don’t be afraid of incorporating equipment that has you call upon explosive power,” she said.
Kettlebells, wreckbags, and plyo boxes all help rev your calorie burn.
We hope that this article will help you start your new weight-loss program. Make sure to share this to your gym-buddies.
Good luck on your fitness journey with Vivotion!