Guest post by Henna Clark
Weight loss is a difficult and takes time.
For weight loss, you need to exercise regularly to eat better and do it at the right times for you.
Let’s look at the relevance of exercising at different timelines and different ways to boost weight loss. Along with that, we will see how different body types require different types of workout regimes to achieve weight loss.
1. After you eat
Taking a brisk walk for 10 to 15 minutes right after your meal helps you to rev up your metabolism to help lose weight. For example, you have three meals a day and taking walks after each meal leads to a total of 30-45 minutes of walking per day.
This equals the minimum physical activity a person requires to improve the metabolism of the body. The best part of this exercise is that you can do it anywhere at any time.
Some advantages of this type of activity involves:
- Burning extra calories
- Improved digestion, which makes the nutrients of the food to be absorbed by the body rather than stored as fat.
- It lowers the cortisol (stress hormone) levels, which automatically reduces the belly fat, improves testosterone growth, and thyroid hormones.
- Lowered blood pressure
- 50-60% of a drastic reduction in blood sugar levels, which also reduces the storage of food nutrients into fat cells.
2. First thing in the morning
Early in the morning, there are low carbs in your muscles and liver. If you do cardio exercises such as fast walking during this time, more fats are burned. However, refrain from resistance training since you may lose muscle along with the fats.
Also, make sure you don’t eat foods that are rich in sugar or any other unhealthy foods after breakfast. If you have sugar cravings, then go for cherries or berries that have a low glycemic index. Go for a nutritious breakfast.
3. Do weightlifting first then cardio
If you are doing cardio and weightlifting exercises simultaneously, then it is advisable you do weightlifting first as it burns off carbs in your body. When you do cardio after weightlifting, you’re more likely to lose more fat than muscle.
4. Afternoon workouts
Whenever you eat there is a spike in your blood sugar levels. Working out in mid-day for half an hour can also help you maintain blood sugar levels because high blood sugar levels are one of the many reasons for weight gain,
An ideal workout time in the afternoon is between 1 and 4 pm. Some studies have also shown that afternoon workout burns 10% more calories as compared to morning workouts.
5. Know your body type
It helps to know which type you are to determine the perfect workout schedule. You might not know, but there are three different types of body with a different biology.
Ectomorph: The slimmed body with longer limbs, For example, Usain Bolt. This body type can eat whatever they want and still aren’t able to build muscle mass, even if they are doing rigorous workouts.
Endomorphs: They gain weight very quickly, have short height, short shoulders. E.g., famous actor, director, and producer Danny de Vito. These body type people face a lot of struggles in slimming down.
Mesomorphs: They have a body with a perfect balance of muscle and fat so they can change their body and they can achieve it fast. For example, actor Christian Bale.
If you belong to the ectomorph category, then you must go for protein-rich foods, which will help you build muscle.
Since your metabolism is faster, the before and after workout foods also need to be protein rich. Eat carbs after your workout so the protein is used to build muscle and not replenish your energy stores.
If you’re an endomorph, then it is tough to lose weight.
Focus on fat burning exercises, like cardio intervals. Spiriting for 10 seconds and resting for 60 seconds is one example. Because it’s better to focus on fat loss first and then concentrate on muscle.
If you belong to the mesomorph category, a combination of cardio and strength works best, according to your goals at the time.
Author Bio
Henna is a wellness lifestyle writer. Henna loves sharing her thoughts and personal experiences related to natural remedies, Ayurvedic, yoga and fitness through her writing.
She currently writes for How To Cure. She can connect with others experiencing health concerns and help them through their recovery journeys through natural remedies.
Sources
https://www.cell.com/current-biology/fulltext/S0960-9822(18)31334-4
Leave a Reply