Following a healthy diet or sticking to a calorie deficiency can help you lose weight along with regular exercise. Express.co.uk talked to Nicholas Freer, a training specialist in the fitness and lifestyle coaching app Freeletics, about the best exercises to do to see the best results.
Nicholas explained the best form of exercise to do to lose weight.
He states: “Assuming that fat loss is the desired weight to be lost, there are three things to consider.
“Energy Balance: You are either deficient in calories or need to burn more calories than you burn.
“This can be achieved by reducing calories burned, increasing activity levels, or a combination of both.
“Include both aerobic exercise and strength training in your exercise plan.
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Experts say whether it’s best to do a particular exercise to lose weight:
“Unfortunately, there is no magical weight loss exercise. The biggest key to weight loss is consistency. This means training regularly, even if it starts with a two-day walk a week. increase.
“Finding activities that are motivated to wear and perform sportswear will help you lose weight.
“However, if you’re busy with time, try full-body exercises such as push-ups, jump jacks, burpees, and squats. Compared to isolated exercises, your total energy expenditure may increase.
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“But if you don’t run out of calories at the end of the day / week, you won’t lose weight.
“Whole body exercise is not an easy solution to weight loss, but it helps make your workouts more time-efficient and therefore easier to stick to your routine.”
Nicholas explains how many times a week you should train to lose weight: Activities such as HIIT, running and skipping rope (all of which are in the Freeletics app).
“We also recommend extending your workout to at least three days a week to avoid injury and excessive fatigue.
“Remember that you lose both fat and muscle during the weight loss phase. One of the best ways to prevent unwanted muscle loss is to consistently incorporate strength training into your weekly plan.
“For this reason, we recommend incorporating some form of strength training at least once or twice a week (these sessions count as moderate intensity 150 minutes or intense intensity 75 minutes). ). “
The goal for healthy weight loss is £ 1 a week, and to achieve this you need to target a calorie deficit of 500 calories a day.
When it comes to burning fat, a pound of fat is equivalent to 3,500 calories.
So if you want to lose 1-2 pounds a week, you need to burn 500 or 1,000 calories a day.
Nicholas said: “We need to aim to achieve a calorie deficiency by both reducing calories (reducing calorie intake / intake) and increasing physical activity per day (exercise).”
