Best exercise for weight loss explained (Morning routine)
Do you need a little “umph” to your usual morning routine? Losing weight doesn’t have to be complicated. It is actually very simple as long as you do the right thing. There is no magic morning routine that will help you lose weight if you are not making wise choices about your food during the rest of your day.
Losing weight isn’t a one and done kind of thing. You have to keep working at it even when you reach your goals. To help you get there, I have assembled some weight loss tips that I have personally seen boost my metabolism over the years. I don’t do these religiously, but I believe if you truly implement this, you will see the result.
But always listen to your body first. These tips are meant to add to your routine because every routine is unique to everyone.
First thing to do in the morning is to…
Drinking water helps you get energetic in the morning, especially if you feel sluggish or are usually in a bad mood in the morning. Trust me, you don’t want to be grumpy in the morning. It calms you down and refreshes you so that you can get ready for the day. Water also flushes all the toxins in your body and helps you feel lighter.
For more effect,
Drink warm/hot lemon water
This is a whole game changer. This might be tmi (too much information), but lemon water helps with bowel movements. It flushes out like crazy. And it makes your stomach look flat after you finish your workout, especially if you work out in the morning or within 1-2 hours of drinking warm lemon water.
I usually take a cup of water and squeeze ¼ of a lemon. This is great to drink after drinking regular water, not directly after waking up.
Benefits of working out in the morning
Working out at a fasted state in the morning has many benefits such as you’ll likely to burn more calories but be careful to not go too intense because you might not have enough energy for it. It’s recommended to eat a small portion of food such as an apple with peanut butter or a sandwich an hour or 2 before your workout.
In terms of energy, working out in the morning keeps you energized during the day and increases focus. If you have that midterm at 8 am, opt-in for a workout. It doesn’t have to be too intense. Just get moving to stimulate your body to be active.
Best workouts to do in the morning
You always want to warm up before a workout. Do not skip this and jump straight to the workout, you might injure yourself badly. Warmup should be about 5- 10 minutes if you among the general population. Warming up tells your body that you are about to engage in physical activity which is why it’s important to start with this.
- Some examples of warm-ups:
- Jumping jacks
- Walking in push ups
- Shuffle to the right and to the left
- Side lunges
- Arm circles
Great so far if you get to this point. Now you’re ready to jump into the workout.
High Intensity Interval Training (HIIT)
HIIT also known as High Intensity Interval Training is amazing weight loss. The reason being is because the purpose of it is to drive you to your max limit which will help you burn calories much faster and efficiently.
This is great because it doesn’t take too long compared to other types of workouts. You can do it anywhere at any time no equipment needed. All you need is your drive and a smile.
Every exercise is fast paced and at a higher intensity and you get minimal rest periods which allows you to burn the calories in between.
- Examples of HIIT exercise
- High knees for 30 – 45 seconds
- Burpees for 30- 45 seconds
- Double lunges for 30-45 seconds
You can add more to it, but you want to have 5 reps (repetitions) of each exercise 3 times at the least. So 3 sets of 5 reps. Make sure you’re your exercise is on 20:10 seconds ratio which means that your rest time should be half of the amount of time you are exercising.
The more intense you go (of course, while being safe), the more calories you burn.
This also boost your metabolism during the day and you will still be burning fat even after you’re done. How amazing is that?!
Now, I know cardio isn’t everyone favorite (It’s not mine either), but you gotta be willing to have a little discomfort in other to reach your weight loss goals.
You won’t like every type/format of exercise, but it is inevitable if you truly want this for yourself. Don’t be discouraged if you stop every now and then or aren’t able to complete a whole workout.
It is about trying and trying until you get it, until you start to see your progress. Remember, Rome wasn’t built in one day. There are many types of ways you can incorporate cardio: walking, running, dancing. Seriously! Don’t dread cardio. Go in with an open mind.
- Examples of cardio exercise
- Walking/ jogging
- Jump roping
The key to cardio is almost like a one-take, one-go activity. You execute the activity usually in one line whereas HIIT is more of a wave. This is why most beginners start with cardio, but don’t stay stuck on just cardio.
Although it helps you lose weight effectively, it gets boring quickly and most likely won’t add shape to your body.
Great segway to shape. Strength helps you tone and improve the major areas in your body.
Disclaimer: You can’t spot fat loss, which is why it is important to workout your whole body not just one area that you would like to change.
Plus changing only one area of your body might make you disproportionate. Strength exercises often requires additional equipment such as resistant bands, band loops, dumbbells. But there are alternative for weights if you don’t have them, such as using a gallon of water bottle filled up all the way to the top.
You could hold your backpack and put heavy textbook inside. Those textbooks you keep buying for class, but keep under your bed? Yep, they come in handy for this reason.
How many sets of strength training should you do?
Strength is about volume which means that you increase the number of times you repeat an exercise or the number of set you usually go for.
This is quite the opposite to HIIT which is done and go. You want to do 6-12 reps for this. You don’t have to do them in sets if you don’t want to, but make sure your movements are slow and controlled. You also want to increase your weight as you go and challenge yourself if you feel like it’s too easy. Easy won’t get you the weight loss results you need.
- Examples of strength exercise
- Walk out with band loops around your ankles
- Weighted sumo squats (hold your heavy backpack in front of you as you squat)
Stretching after a workout is important
One thing that irks me the most is that I used to skip cool down because I thought it was too boring. Remember when I said sometimes you need to suck it up to get the results you need. Yep, I had to do this myself in many areas— may I add.
Stretching is so important because your muscles need to relax because it was under tension this whole time that they were working for you. What if your boss didn’t give you a break during your workout day. Would you want to continue working for them? Probably not.
You need to treat your body the same and give it the rest and stretch it needs to recover. Otherwise, your muscles would be prone to injuries and you won’t be able to perform at your best. So, stretching is important.
What to eat after a workout in the morning
Post workout meals are essential. Opt-in for carbs, protein to repair the tissue muscles you just worked out. Some might prefer meal replacement, but real food is always better and provide you with the full nutrients without having been processed.
If you’re out and about, opting for proteins, carbs and fat (Healthline) or a protein bar will do the trick until you’re able to get a full meal. Again, don’t skip this because having the right nutrients is essential to allow your body to keep going during the day.
Drink lots of water! And don’t be alarmed if you have an intense hunger after working out, it is usually a common feeling because you have used most of your energy during the workout.