Gustong mag-exercise to lose weight pero hindi alam paano at saan magsisimula? Don’t worry, we’ve got your back! Kaya naman narito ang isang madali at kayang gawin na weight loss exercise plan. Tara at alamin na natin!
#1 WALK FOR 30 MINUTES EACH DAY
Calories Burned Per Day = 120
Calories Burned Per Week = 840
Walking 30 minutes per day may not seem like much but the consistent effort really pays off and burns close to 1,000 calories in a week.
If a 30 minute walk in one go sounds like too much, try splitting it up into three shorter 10 minute walks.
#2 SPRINT FOR 5 MINUTES EACH DAY
Calories Burned Per Day = 100
Calories Burned Per Week = 700
Adding just 5 minutes of sprinting to your day burns through an impressive 700 calories per week.
Simply do five 1 minute bursts of sprinting at various intervals during the day or make them part of your walk.
#3 DO 5 MINUTES OF BURPEES EACH DAY
Calories Burned Per Day = 46
Calories Burned Per Week = 322
Burpees are a functional, full body exercise that tone and strengthen all your muscles and can help you burn 300+ calories per week.
#4 DO 5 MINUTES OF JUMPING JACKS EACH DAY
Calories Burned Per Day = 48
Calories Burned Per Week = 336
Jumping jacks are a simple but effective cardiovascular exercise that you can perform anytime and anywhere, whenever you have 5 minutes to spare. Not only are they a great calorie burner but they also target all the muscles in your lower body.
#5 GO TO A 1 HOUR SPINNING CLASS EACH WEEK
Calories Burned Per Week = 700
Spinning is one of the most intensive cardiovascular classes there is and burns through a substantial 700 calories in a 1 hour session. Attending just one spinning class per week can make a huge difference when it comes to your overall weight loss success.
#6 DO 1 HOUR OF SWIMMING EACH WEEK
Calories Burned Per Week = 660
Swimming is a brilliant exercise that burns through an impressive 660 calories per hour and gives you a full body workout at the same time. It’s also a relatively low impact exercise and a great alternative to the higher impact exercises on this list.
#7 LIFT WEIGHTS FOR 2 HOURS EACH WEEK
Calories Burned Per Week = 440
When it comes to direct calories burned, lifting weights isn’t a very efficient exercise. However, muscle cells burn three times more calories than fat cells, so by increasing your overall muscle mass, you can indirectly give the amount of calories your body burns each day a huge boost.
#8 JOG FOR 1 HOUR EACH WEEK
Calories Burned Per Week = 476
Jogging is another excellent exercise for working away those calories and losing weight. It’s also a very flexible exercise that can be performed outside or inside on a treadmill.
#9 WEAR ANKLE WEIGHTS WHEN YOU WALK
Calories Burned Per Day = 50
Calories Burned Per Week = 350
Once you’ve implemented steps 1-8, an innovative way to blast through a few more calories is to wear ankle weights during your daily 30 minute walk. This won’t take up any more of your time but the added resistance will burn off 300+ extra calories a week.
#10 GET IN THE RIGHT FRAME OF MIND BEFORE YOU EXERCISE
After you’ve incorporated the previous nine physical habits into your lifestyle, one final way to boost your weight loss efforts is to get your mindset right before exercising. Doing these exercises without the proper motivation means you won’t put maximum effort in and as a result, you’ll burn less calories and lose less weight. So make sure that you’re 100% motivated and focused on your weight loss goals before you exercise and perform to your maximum potential.
Total Calories Burned Per Day = 689
Total Calories Burned Per Week = 4,824
Which equates to…
1.4 lbs of Fat Loss per Week!
There you go! Hindi na rin masama ang 1.4 lbs na total fat na malo-lose mo per week kung susundin mo ang exercise plan na ito, ‘di ba? So ano pa’ng hinihintay natin? Halina’t simulan na nating mag-exercise following this weight loss exercise plan! Aja! 😉
(Photo and info from Google. Want more weight loss & fitness tips? Then head over to… FreeFitnessTips.co.uk)