The ideal exercise for those who want to lose weight in a healthy way should combine aerobic and anaerobic exercises, so that one exercise completes the other. Some examples of aerobic exercise are walking, running, swimming or cycling, while some examples of anaerobic exercise include weight training or localized gym classes.
While aerobic exercises like walking or running, burn more calories in a short time and improve cardiorespiratory fitness, anaerobic exercises such as weight training increase muscle mass, expend more energy and improve body contour.
Generally, when the goal of training is to lose weight, the ideal is to do about 20 minutes of aerobic training followed by 30 to 40 minutes of localized exercise, such as weight training. However, each workout must be adapted by the gym teacher, as it depends on the physical condition of each person.
How to train at home to lose weight
To do weight loss exercises at home, it is recommended to combine aerobic and anaerobic exercises as follows:
1. Start by running, walking, cycling or rollerblading for 10 to 15 minutes;
2. Do local gymnastic exercises or with your own body weight for 20 or 30 minutes.
To carry out the exercises, small weights can also be used that increase the exercise requirement and can be purchased at sporting goods stores, such as Decathlon, for example. If you want to lose abdominal fat and define your abs, see which exercises to practice in 6 exercises to define your abdomen at home.
Although training at home is more comfortable and economical, if possible the ideal is to train at the gym, so that the training is regularly monitored and adapted by a professional.
What to Eat for Weight Loss
In addition to exercising, food is also very important to lose weight, especially before and after training. Always put two servings of vegetables or vegetables on the plate, make 6 meals a day and remove sweets, cookies, stuffed cookies, fast food, processed foods and fried foods, are some eating habits that help you lose weight. See what to eat to lose weight, in How to make a healthy diet to lose weight.
The correct diet helps to burn fat and increase muscle mass, so see the tips from our nutritionist on what to eat before and after training, in the following video:
