 |
Tiny Steps in the right direction
|
So Far...
-Being Mindful
-Plan the routine
In the previous chapter, we discussed the importance of understanding or being mindful when it comes to weight loss. In this chapter, we will talk about planning the routine, which is the second step towards achieving your weight loss goals.
1. How much to burn?
To lose weight, you need to create a calorie deficit. This means burning more calories than you consume. The amount of calories you need to burn depends on your weight loss goals, BMI, and BMR. A general rule of thumb is to aim for a deficit of 500-1000 calories per day, which can help you lose 1-2 pounds per week.
2. What routine? Run or Walk?
There are different types of exercises you can do to burn calories, including running, walking, swimming, cycling, and strength training. The type of exercise you choose depends on your fitness level, preferences, and accessibility. Running and walking are two of the most common forms of cardio exercise. Running burns more calories per minute than walking, but it also puts more strain on your joints and is more prone to injury. Walking is a great low-impact option, but it may take longer to burn the same amount of calories as running. Ultimately, the choice between running and walking will depend on your personal preferences and fitness goals.
3. Fit the routine to your day to day activities
When planning your workout routine, it's important to make it fit your day-to-day activities. This means finding a time that works best for you and incorporating exercise into your daily schedule. For example, if you have a busy work schedule, you may want to schedule your workouts for early morning or after work.
4. Learn Stretches
Stretching is an important part of any exercise routine as it helps improve flexibility and reduce the risk of injury. Learning a few stretches can help you prepare your muscles for exercise and cool down after a workout. Some stretches you can try include hamstring stretches, quad stretches, calf stretches, and hip flexor stretches.
5. Identify exercises slightly leaning towards your core
Core exercises help strengthen the muscles in your abdomen, back, and pelvis, which can improve posture and balance. Incorporating exercises that target your core can help you build a strong foundation for other exercises and activities. Some core exercises you can try include planks, crunches, and bridges.
I was lazy and would always find reasons to skip a days routine but I enjoy riding the motorcycle. So I signed up for a running track 5 km away from my home with the hope to wakeup just to ride my motorcycle to the tracks. And guess what it worked every single day. I made this as a starting point for my workout. So here is my routine:
1.Wake up early in the morning with the motivation of riding the motorcycle.
2.Ride the motorcycle to the track.
3.Do hamstring stretches and calf muscle stretches.
4.Start with a warm-up walk for 4-5 minutes.
5.Start walking+jogging alternatively for a total of 20 minutes.
6.Finish with a cool-down walk for 5-10 minutes.
And after the end of the routine, just as an encouragement to myself, occasionally, I would drink pure mixed vegetable juice for completing that day's routine. Over time, I gradually increased the duration and intensity of the workouts. This routine incorporates cardio exercise, stretching, and core strengthening exercises. It also fits into my day-to-day activities by starting with a motorcycle ride to the track.
In conclusion, planning your routine is essential for achieving your weight loss goals. Knowing how much to burn, choosing the right type of exercise, fitting exercise into your daily routine, learning stretches, and identifying exercises that target your core can help you stay consistent and make progress towards your weight loss goals. And most importantly, find a routine that you enjoy and can stick to long-term.Stay tuned for the next chapter, which will cover the importance of lifestyle changes that will gradually help reduce weight. Remember, I wanted to reduce weight gradually with minimal diet changes for longer sustainability and did not set weight loss target with whole numbers.
And for the motivation and to get inspired, here is the body transformation video that I made.
Hey but all this worked only for a month. Stick with me for the entire journey. I shall share all the changes I made to the routine as I progress.
Nature lover; Multimedia guy from Ooty. Love to show people how beautiful they are. And a biker and a traveller too...
Related Posts
