When people exercise to lose weight, there are several potential pitfalls that can be encountered. Sometimes they train too much and end up overeating as a result.  Or they don’t do enough and don’t see any results.

 

How much do you really need to train to lose weight?

 

Researchers and medical experts give recommendations for weight loss exercises daily and weekly, not only for weight loss, but also to prevent weight gain. Weekly guidelines for weight loss exercises a study conducted by the American School of Sports Medicine (ACSM) examined different recommendations for the amount of exercise for weight loss. As a result of the research, the organization made several recommendations.

They advised that you get between 150 and 250 minutes of moderate to strenuous exercise each week to lose weight. It is approximately 22 to 35 minutes of exercise a day to lose weight. But they also say it’s better. They found that more than 250 minutes a week of moderate to vigorous training was associated with significant weight loss. That means an average of about 35 minutes a day. There are some ways to reduce the amount of exercise you need and still lose weight. If you decide to modestly (not drastically) reduce your calorie intake in addition to exercise, then about 150 to 250 minutes of moderate-intensity physical activity is likely to improve your weight loss results. Once you reach a healthy target weight, ACSM suggests that it takes at least 150 to 250 minutes of moderate-intensity physical activity per week to prevent weight gain. Again, plan 22 to 35 minutes of exercise a day to maintain your weight.

 

A daily guide to exercise and weight loss

If you are interested in how many exercises you should burn 1 kilogram of body fat, you can get an answer with the help of the activity calculator.  These answers can help you set weight loss goals. As a general rule, you need to burn about 3,500 calories to lose a pound of weight. You can choose your favorite activity and see how much you need to train daily and weekly and lose a pound of body fat. These activities would help a 150-pound person burn approximately enough calories to lose pounds:

 

  • 5 hours of running per week (10 min / mile) or approximately 40 minutes per day
  • 14 hours of walking per week (3 miles / hour) or 2 hours per day
  • 5 hours of vigorous bathing per week or about 40 minutes per day
  • 6.5 hours of cycling per week (12 miles / hour) or about an hour per day
  • 7 hours of intensive aerobics classes or 7 one-hour classes per week

Trying to lose weight just by exercising can be difficult and time consuming for some people.  For that reason, most people who are trying to gain a healthy weight combine diet and exercise in order to reach the right calorie deficit for weight loss.

 

Personalized exercise recommendations

Does daily exercise guidelines sound like too much training to lose weight?  Do not worry. There are many different ways to personalize the duration and intensity of your training to achieve your goals. For example, if you change the daily duration of exercise, you can exercise every other day or even every third day and still lose weight successfully. The way you put together your exercise schedule depends on your preferences and your lifestyle.

 

Shorter daily exercises

If you prefer shorter exercises, then daily exercise is probably best for you.  If you exercise for 20 to 35 minutes every day, you will meet the recommendations of weight loss experts. Exercising every day will also help you build a regular and healthy physical activity habit. But sometimes everyday exercises are not realistic. If your work week is hectic, you might be able to work every other day.  But if you exercise less days during the week, each workout must be longer.

Longer regular scheduled workouts

Sometimes everyday exercises are not realistic. For example, if your work week is hectic, you might be able to work every other day. But if you exercise less days during the week, each workout must be longer.  For example, if you work 60 to 75 minutes one weekend and four to 35 minutes during the week, you can skip a few days of exercise and still follow the weight loss guidelines. If you have to skip a few days during the week, you can still exercise to lose weight, but each session must be longer to meet your goal. It is also difficult to build a habit of exercise if you do not exercise regularly. You can even do double exercises on certain days.  For example, you can do one brisk walking exercise in the morning and another for lunch or after dinner.

 

Shorter, harder workouts

You can also change the intensity of your exercise to burn enough calories to lose weight. For example, if you are healthy enough for vigorous activities, some workouts may be shorter and harder to burn more calories in less time, 4 while other exercises may be longer but simpler.

 

A word from Infinity Fit

 Your exercise plan does not have to be perfect to be effective. We have provided you with ready-made training programs with different functions and goals. In addition to the training program, add healthy meals that will allow you to achieve the desired results faster. You can keep a diary in the statistics option and record your daily and weekly activities. If you’re not sure where to start, use basic programs to help you master the first step toward your transformation.