Exercise weight loss plan creation, tips and unexpected benefits: scientific planning and lasting results

Those who do not follow scientific principles and strictly control their diet during exercise in an attempt to accelerate weight loss may experience pathological symptoms such as a severe decline in physical condition.

This approach is actually wrong and very dangerous.

A proper nutritional intake is necessary to ensure the success of exercise. Therefore, it is required to eat during weight loss exercise, but there are certain requirements for eating, such as eating more high-protein foods, fresh vegetables and fruits, and avoiding high-fat foods (see Dietary Weight Loss Methods for details).

**III. Develop an Exercise Plan**

1. Weight Loss Exercise Plan

When implementing a weight loss exercise plan, the most important thing for obese people is to assess their degree of obesity, that is, what type of obesity they belong to, and then implement a weight loss plan in a purposeful and planned manner based on their own situation.

There are many ways to exercise to lose weight; you can choose the appropriate method based on your own situation.

When exercising, you should specifically increase the number of repetitions and intensity of exercises for the waist, abdomen, and buttocks to burn off the excess fat accumulated in these areas and enhance muscle elasticity and strength.

Exercise should consist of aerobic training, strength training, flexibility training, and body shaping training, such as aerobics, moderate-speed jogging or long-distance running, swimming, various equipment exercises, and various ball sports, to achieve the goal of weight loss through additional calorie consumption.

In addition, to achieve the best results, it is also necessary to control your diet appropriately and gradually.

Reasonable dietary control can gradually reduce weight. The generally accepted standard is to lose 0.454 kg (1 pound) of weight per week, which means reducing the daily intake of calories by 2.1 kJ (0.5 kcal) and the weekly intake by 14.7 kJ (3.5 kcal), which is the amount of calories needed to reduce 0.45 kJ (1 pound) of fat.

Studies have shown that a combination of a reasonable diet and exercise can result in a weight loss of 0.681 kg (1.5 pounds, with 1 pound lost through diet and 0.5 pounds through exercise) per week, and the majority of the weight loss is fat.

Because exercise can prevent muscle loss and even increase muscle mass, it can significantly reduce the percentage of body fat.

2. Schedule

The time for bodybuilding and weight loss exercises should be regular and fixed. The daily exercise time can be between 1.5 and 2.5 hours, once or divided into 3 sessions.

Of course, if individual circumstances allow, the longer the time (up to 1-2 hours per session), the greater the proportion of fat oxidation for energy, and the better the bodybuilding and weight loss effect.

In addition, this needs to be arranged according to each person's daily routine and lifestyle.

When conditions permit, bodybuilding and weight loss exercises are best scheduled between 4 and 6 pm.

Two hours after lunch, food is digested and absorbed, enters the bloodstream, and has a chemical stimulating effect on the energy metabolism of tissue cells.

At this time, the body produces the most heat, which is beneficial to the increased energy metabolism required during bodybuilding and weight loss exercises.

In addition, the body's biological clock usually puts the body in its best state of exercise at this time, with plenty of energy, allowing for increased exercise and more ideal results in fitness and weight loss.

You can also do a certain amount of bodybuilding and weight loss exercises in the evening or half an hour to an hour before going to bed.

**IV. Tips for Weight Loss Exercises**

Using exercise to lose weight is one of the most effective methods among many weight loss techniques.

So, are there any "tricks" to weight loss through exercise?

1. Main methods and measures for weight loss exercise

According to the information, endurance training, strength training, and ball sports and gymnastics are the main ways and measures to lose weight.

(1) Endurance training: suitable for people who do not exercise much and have a weak physique, such as swimming, mountain climbing, cycling, long-distance brisk walking and middle and long-distance running.

Its characteristics are that it varies from person to person, there is no time limit, but there must be a prescribed distance.

The distance should be adjusted accordingly as the training time progresses.

(2) Strength training: Suitable for those with a certain foundation in physical exercise and good physical fitness. Different forms can be adopted depending on one's own situation.

To reduce belly fat, incorporate abdominal muscle exercises such as sit-ups, supine leg raises, and hanging leg raises.

To reduce fat in the waist and hips, it is advisable to perform prone exercises to strengthen the back and gluteal muscles, such as raising both legs straight back and arching the torso backward simultaneously with the head, shoulders, and legs.

To reduce chest fat, you can do chest expansion exercises and upper limb exercises, such as bench press, supine flyes, push-ups, rope climbing, pull-ups, and fast swimming.

Ball games and gymnastics combine the characteristics of endurance and strength training, and are suitable for people of different physical conditions.

In addition, currently popular aerobics and weight loss exercises are also effective for fat reduction.

2. The amount of exercise for weight loss

One important aspect of exercise for weight loss is controlling the amount of exercise.

People often mention that they have participated in various sports and exercises, but they still don't lose weight. What is the reason? We believe the key is the amount of exercise.

For obese individuals, insufficient exercise will not achieve the desired results.

So, what intensity of exercise is appropriate? Generally, the principle of gradual progression should be followed.

3. Regarding exercise intensity

(1) Appropriate exercise intensity: Some scholars have had subjects take butter for 3 hours and then conducted various exercise experiments of different intensities. The results showed that when exercising at 60% of the maximum oxygen uptake, blood lipids were reduced most significantly, and the maximum oxygen uptake was related to the maximum heart rate.

Therefore, we often regard 60% of the maximum heart rate as the optimal exercise intensity for bodybuilding and weight loss (the standard maximum heart rate for young people is 200 beats/minute; for those with chronic diseases and the elderly and frail, it is 170 beats/minute).

Taking healthy elderly people as an example, the exercise intensity is determined according to the standard of 180 times. 60% of 180 times should be 108 times. If the exercise intensity is 108 times/minute, the duration of exercise should not be less than 40 minutes.

Some people believe that as long as it does not exceed 85% of the maximum oxygen uptake, it is considered aerobic metabolism. However, one must be cautious when trying to reach this level of exercise intensity.

However, if the exercise intensity is too low, below 40% of the maximum oxygen uptake, it will not have the effect of bodybuilding and weight loss.

(2) A simple way to determine the amount of exercise: We can test ourselves based on the pulse rate after exercise.

The relationship between pulse measured immediately after exercise and exercise intensity: high intensity is above 180 beats/min; moderate intensity is above 150 beats/min; low intensity is below 144 beats/min.

The relationship between pulse recovery 5-10 minutes after exercise and exercise load: low exercise load ------ recovers to the pre-exercise pulse; medium exercise load ------ 2-5 beats/10 seconds faster than before exercise; high exercise load ------ 6-9 beats/10 seconds faster than before exercise.

As long as you master the correct exercise methods and intensity, and consistently stick to the exercise routine, you can achieve your weight loss goals and prevent obesity.

**V. Unexpected Benefits of Exercise for Weight Loss**

Compared to other weight loss methods, exercise has unparalleled advantages:

(1) It can effectively change body composition by reducing body fat and developing muscles, thus enhancing the body's physique.

(2) It is beneficial to improve cardiopulmonary function, and to produce beneficial changes in the anatomical structure of the circulatory system (especially the heart), accelerate blood circulation, improve aerobic metabolism, increase the content of high-density lipoprotein, reduce blood concentration, and reduce blood lipids and cholesterol. It is of great significance for the prevention and treatment of diseases such as arteriosclerosis, coronary heart disease, hypertension, and stroke.

(3) It can effectively enhance physical fitness, improve basic activity ability, improve the quality of work, study and life, make people energetic, and make life full of fun and joy.

Exercise can enhance the release of endorphins, which can produce feelings of pleasure, health, energy, and mental well-being.

At the same time, these substances, known as "neuroimmune flavors," have a significant regulatory effect on the body's immune function.

(4) Exercise not only has a therapeutic effect on the cardiovascular system, but also has a positive effect on the prevention and treatment of diseases such as diabetes, cholecystitis, and gallstones.

In addition, it is also helpful in eliminating negative psychological states such as fatigue, tension, anxiety, and isolation.

**VI. How to deal with weight regain after exercise and weight loss**

1. Reasons for the rebound

Practice has proven that exercise helps with weight loss and can achieve the goal of weight loss.

However, why do people often gain weight back after losing weight, returning to their original weight, or even exceeding it? The main reasons can be summarized as follows:

(1) Stop exercising.

Exercise promotes the breakdown of energy and accelerates metabolism, leading to weight loss through consistent and systematic training.

However, some people believe that there is no need to exercise after losing weight, so they stop exercising or artificially reduce the number of times and the duration of exercise. Even if they do exercise, it is only symbolic and there is no requirement for the amount of exercise.

This is actually a misconception and violates the principle of "use it or lose it" in physical exercise.

Because stopping exercise causes the previously good physical functions to decline over time, and if the diet is still the same as during exercise, energy consumption is low, and the excess energy is converted into fat, which is deposited in the body and gradually makes people "fat".

(2) Uncontrolled diet.

If you stop exercising after successfully losing weight and then have no control over your diet, this is the biggest enemy of regaining weight and the direct cause of regaining weight.

Why? It turns out that the amount of food consumed during exercise provides just the energy needed for normal movement and training. However, once exercise stops, the diet does not change accordingly. People continue to eat according to the diet during exercise, or because they stop exercising, they relax their control over their diet and eat whatever they see that looks delicious. This results in less energy expenditure and more energy intake, exceeding the normal energy balance.

Over time, excess energy is converted into fat and accumulates in various parts of the body, leading to a recurrence of weight gain.

2. Suggestions for preventing a rebound

To maintain an ideal weight, you must exercise consistently.

If changes in environment and conditions prevent you from continuing to exercise, you can choose to engage in physical exercise under local conditions, such as running, boxing, or doing aerobics.

If you stop exercising or reduce your exercise, your normal diet should also be changed accordingly, that is, reduce your food intake or control your diet to prevent your body from gaining weight again.

**VII. Weight Loss Through Exercise**

There are many types of exercise suitable for weight loss.

When choosing, it should be suitable for your physical condition: obese people who are in good physical condition, have a mild degree of obesity, and are not too old can choose exercise from the beginning.