Being healthy doesn't mean working out to death. In fact, too much exercise is harmful. If you don't rest your body, your muscles will find it so hard to recover.
But that's not to say you can't take the stairs, bike to work, or take a stroll every day. It's healthy to move your body.
But what does it take to lose weight? That depends on how soon you want to see the results. But losing super quick is not sustainable or safe.
According to the CDC, a safe weight loss means losing 1 to 2 pounds a week. Losing weight quicker than that can make up for vitamin deficiency, fatigue, or other risks.
Basically, in order to lose weight, you need to burn more calories than you ingest. So, while your diet plays a vital role in lowering your pounds, exercising will help. In general, strive to workout at least 4 to 5 days a week if you want to see the effects of weight loss in both the short and long term.
From the start, you don't have to go that far. Let's say you're not doing anything right now (no judgment!). In that case, even starting 2 days a week will lead to a gradual loss of weight. You can add up to 4 or 5 days as you get used to hitting the gym or working out at home.
Here's a tip: combining cardio with strength training is the secret to a successful weight loss program.
You build vital lean muscle mass as you lift weights. Building lean muscle mass will also allow you to burn fat. It increases your appetite and makes you consume calories at a faster rate-even while you're sitting on the sofa watching Netflix.
Cardio, meanwhile, is healthy for your heart and your entire body. It will also help you lose calories, improve your mood, and relieve your tension. Whether you're swimming, walking, running, or climbing, pick a cardio exercise that fits better for you.
The goal, according to the CDC, is to do either 30 minutes of moderate-intensity cardio at least 5 days a week (150 minutes total per week) or at least 25 minutes of intense aerobic activity 3 days a week (75 minutes total per week).
No matter how pumped you are for your fitness goals, note that your body deserves a rest now and then. Allow your muscles time to rest for at least 2 days a week.
