How to Lose Weight with These Three Exercise Styles
I have never seen such a difference in my body after implementing these three workout styles. I have been active my entire life, but never mastered the best weekly combination to actually see results until now. Start mixing things up to build lean muscle and truly enjoy being active!
1. Strength Training
There are so many misconceptions about strength training, including fears that it will make you look too “bulky.” Strength training is important for everyone to implement because you are simply using resistance like weights or your own body weight to improve muscle strength. But how do you get started? What do you need to get started?
It’s not as complex as you may think. You can join a gym, or not. There are thousands of workout videos on YouTube for free. I would highly recommend buying a few sets of dumbbells. In my opinion, 3, 4, 5, 8, and 10 pound dumbbells are the best to building lean muscle. Do not get too overwhelmed by all the powerlifting and complicated machinery when you’re scrolling through TikTok or YouTube. Losing weight while building muscle definition without too much bulk requires higher reps with lighter weights. Strength training has incredible advantages such as the ability to burn more calories at rest. It is a win win!
How do I Implement Strength Training Weekly?
I actually aim to add resistance training within each of my workouts, regardless if I am hitting a certain group of muscles or not. I used to think like many other people that strictly cardio was the only way to lose weight. I will go to the gym every other day during the weekdays and use the machines and dumbbells. For lower body, I really like the leg extension machines and leg press machines. I will do 3 sets of 12 usually. Lately for upper body, I will grab the five pound dumbbells and do a combination of workouts for higher reps. I plan on making a TikTok video about it, so make sure to follow me there too @nicolenorthh! At home, I use my dumbbells during my pilates videos, which we will dive into next.
2. Pilates
I am sure we have all heard of pilates. It’s been trending a ton on social platforms. But what is it? Is it hard?
Pilates is simply a low-impact exercise that helps strenghten muscle, improve flexibility, and enhance posture. No, you do not need to be coordinated or flexible. I am like the least flexible person out there. You do not need to be graceful either. It is a learning process, but I always feel amazing after my pilates workouts.
How do I Implement Pilates Weekly?
I started doing pilates in high school because I would do workout videos with my mom. We swear by Tracey Mallett and her videos. She is such an expert, and really really challenges you. She’s just amazing. You can find her at Pilates Barre OnDemand (this is not sponsored!). We have a monthly subscription and it is SO WORTH IT!! I look forward to setting up my yoga mat in the morning and picking out a workout on the days I am not at the gym. The best part is that you can pause and take breaks whenever you want. My body feels a million times better from pilates. My mom also always says she has less back pain. It is one of the quickest ways to build lean muscle because you are doing hard movements for higher reps. She often includes resistance training and cardio so you get all three in one! Just try one video - it will change your life!
3. Walking
I am sure you have heard this many times, but I will say it again. WALKING IS SO IMPORTANT FOR WEIGHT LOSS! I am not saying you must get in your 10,000 steps (honestly I find that really hard for someone who is working a 9-5). Walking will do wonders to your body. The more you walk, the more calories you burn, boosting your activity levels. The best about walking is how low-intensity it is. I don’t know about you, but I need to walk so I don’t lose it mentally. Walking lowers cortisol levels, your stress hormone, supporting fat loss.
Do what works best for you. 20 minutes is a great amount of time to walk. It gives you opportunities to get outside, further bettering your mental sate. There is no set of rules. Personally, I am getting tired of seeing the 3-30-12 trend on TikTok. There is no perfect combination. Incline, or not incline, fast or slow, just get out there and walk!
How do I Implement Walking Weekly?
Each time I go to the gym, I first go straight to the treadmills. I even have my favorite treadmills. I walk for thirty minutes, but I like to divide it up by 10 minutes because I get bored easily. The first 10 I will do an incline of 6 to 7 at a speed of 3.4, when I have the most energy. The next 10 I will lower the incline to 4 and go for a faster speed of 3.5 to 3.6. Then the last 10 minutes I will lower the incline to 3 and walk around the 3.3 to 3.4 range. But this isn’t what I do everytime. I love switching things up and challenging myself. I like to listen to club remixes on Soundcloud because they get me pumped up. While some other people like to watch tv or read. It is nice to have something to pass the time.
On days I am not at the gym, I will walk my dog. This is very new for me. I used to refuse to take him for walks because my dog is crazy. He is a 100 pound golden lab who will take off, with no regards for me, if he sees another dog. My boyfriend likes to call him the “neighborhood villain.” He really should get trained. He’s hopeless at this point though. Anyway, I will walk him around the neighborhood to get my steps in after my pilates videos. I actually look forward to walking in the fresh air and doing a favor for my parents.
Try to Implement all three of these workouts to get the best results! You do not have to workout everyday. Just try it out and I promise your body will feel incredible!
