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4 Effective Weight Loss Exercise Habits To Follow

Consume less and move more.

Maintain, but do not gain.

You may have already encountered these words more than a few times while looking for weight loss exercise articles online.

It’s the go-to, classic, age-old advice after all, and of course, there’s a reason for that.

But is losing weight really that important?

And an even better question, is it easy or hard to do?

The answer to these questions is yes, and well, also no. Or more specifically, not entirely.

Because while we cannot stress enough the importance of losing weight when you’re trying to lead a healthier lifestyle, doing it is definitely no walk in the park, nor is it a stroll in the woods.

Well, it can be, if said park or woods is filled with numerous hurdles that vary in difficulty and are meant to test your limits.

The Bottom Line To Losing Weight


Losing weight can be really challenging, and there’s no shortcut to it, especially if you’ve been neglecting it for a long time.

There really is no go-around to it.

You will certainly find your first sessions hard and even painful, but hey, no pain, no gain, right?

Nothing worth truly having comes easy, but that just makes it all the more glorious when you start losing weight, gaining strength and start to feel better both physically, and mentally.

Why Lose Weight In The First Place?


happy weight loss

Let’s get this out of the way first: There’s absolutely nothing wrong with having a little extra body fat, or if you’re a little overweight.

Some of us are born like this, some of us have a condition, and some of us simply can’t help it.

It’s not a crime.

However, if you’re set on truly living healthier, then the body fat has to go, and you’ll need to pursue being more fit.

Obesity in itself can be really fatal for a person, as it is linked to various diseases, most of which concern the heart.

As a matter of fact, in recent years there has been an upwards spike in obesity rates in the United States. This can lead to serious diseases, like heart attack, diabetes, and even some types of cancer.

And so to live a healthier, fuller life, weight loss exercise is vital.

But how do you do it?

Losing Weight


Losing weight can be a bit tricky, especially when you’re just starting, and especially when you’re doing it on your own.

Don’t expect to see the exact same rate of weight loss as you did in the beginning when you’re 6 months down the line.

Further still, there are various factors that directly affect weight loss, to be concerned about.

Such as your diet, it’s composition, how much you sleep, stress levels, and more.

Fitness and Nutrition for Weight Loss


weight loss yoga

Weight loss exercise itself (combined with a proper diet) is the easiest to incorporate in your lifestyle, and the rest will automatically follow not long after.

So start moving.

A good place to start is to simply jog around the neighborhood every day. Trust us, every step counts.

It’s important to understand however, that exercise is merely meant to maintain what you’ve already achieved, and when you’re just starting, focusing on your nutrition plays a bigger role.

So for a better eating plan, go ask your local doctor or dietician and have them lay out a plan you can follow and stick to.

In the meantime, you can start yourself by ditching the carbonated drinks and switching to water, as well as avoiding sugary and fatty foods.

Increasing your intake of green vegetables and fruits, in general, can also help with your weight loss.

While having a great diet is half the story, you can also speed up the results of your weight loss by coupling it with an effective fitness program.

For an effective exercise regimen, consider combining a variation of these 4 exercise habits:

1. Strength training

Also known as weight or resistance training, strength training is the exercise of choice for keeping your muscle tone, which can then result to more metabolically active tissue which can help increase your metabolism even as you’re working out.

This then leads to better weight loss while also building up muscle mass.

Here are some examples of strength based weight loss exercise:

  • Squats
  • Dead Push Up
  • Downward Dog
  • Glute Bridge
  • Plank

2. Core training

Core training is important in helping maintain your balance and strengthening your hips and neck. As a result, it will allow you to increase your exercise longevity.

The longer the session, the more you’ll start to use fat as a primary fuel source instead of stored glycogen.

3. Cardiovascular training

Commonly known as aerobic exercise, this particular type of exercise focuses on calorie expenditure, and involves those that test your endurance, such as running, and jumping jacks.

For example, low-intensity steady state cardio, or better known as LISS is a form of cardio. This allows you to burn calories for a longer period of time, at a lower intensity. As a result, it will maximize fat loss.

4. Stretching

Often overlooked because of its simplicity, stretching, such as yoga, is important for your flexibility, which can help keep you mobile even as you age. This allows you to decrease your risk of injuries while exercising.

Performing a combination of these four habits will greatly help you in losing (and maintaining) your weight. As long as you do it consistently and pair it with a strict diet plan that’s appropriate for your body type.

Of course, the process can be slow and the changes gradual, but trust us, you’ll thank yourself later in life.

So move more, eat better, try out the weight loss exercise’ listed above and start on your weight loss journey today.

The best time to start really is today, why wait?

Take small steps, work your way up, and achieve the optimum health your body deserves.


Your Biological Age vs Your Chronological Age

Do you know how old you really are?

We all know our chronological age based on the years we’ve spent on this planet… But it turns out, our longevity has more to do with our biological age.

Ben Greenfield is chronologically 38 years old. But biologically? He has the body and health of a 20-year-old.

How did he reverse his biological age?

In one word - Biohacking

Ben reduced his biological age with simple biological ‘hacks’ which he honed and perfected over the years. It’s so simple in fact, that anyone can do it.

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Have you experienced the benefits of any of these weight loss exercise habits? Are you interested in implementing some of them into your routine? Share your stories with us in the comments below!

by Sergio Pedemonte
Sergio Pedemonte is the CEO and certified personal trainer of Your House Fitness, based in Toronto, Canada. Sergio has been featured in a number of news outlets including Global News, CBC, Blog To, Lifehack and Humber College as a fitness and wellness expert.

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