To lose 1 kg of fat per week, ie 4 kg of pure fat per month, you should do some exercise that burns approximately 600 calories a day, 5 times a week, in addition to daily bodybuilding. See how many pounds you need to lose weight in: How to know how many pounds I need to lose weight
To achieve the desired caloric burn, you should perform the exercise for 1 hour and keep the heart rate within the ideal, which should be approximately 80% of its maximum capacity. This ability, however, will depend on your fitness, age, and intensity of exercise. Exercising below these values will not help you lose weight but may bring other health benefits, such as improving cardio respiratory fitness.
For extra help it is advised to buy a small digital device called a pedometer that shows how many steps the individual has given per day. This device can be purchased from sports stores, department stores or the internet. But it is important to follow the guideline that is to give 10,000 steps a day, at least.
How to start exercising to lose weight
When starting some type of physical activity, it is necessary to undergo a professional evaluation, to verify the weight, the folds of fat and the pressure. Also, it is important to say your intentions, whether it is to lose weight, to tone or to become muscular, to be able to adjust the training. The ideal frequency is 5 times a week, being at least 30 minutes a day, with moderate or vigorous intensity.
Usually the workout begins with aerobic exercises such as a bike or treadmill and then the student can go to class or follow the training in the weight room. As the student gains endurance, the exercises or pace of the class should be getting harder, requiring a greater and better effort of the muscles and heart.
Exercises to lose weight at home
It is also possible to do aerobic and muscle strengthening exercises at home, being a good way to burn fat. It is possible to walk briskly down the street on a daily basis, running at small distances and increasing the distance each week. Here’s how to do a running workout to burn fat.