Lesson 4: Build a weight loss exercise regimen

If nutrition accounts for 70% of your success, the remaining 30% is due to your training

Surely you are smart enough to know that the more you sit, the more fat you will get, right? So you are aware that the more you move, the faster you lose weight, right?

1. Make time to exercise at any time

If you are the "lazy god" of exercise, then start to be more active by changing your habits such as:

• Going to work by bike instead of riding

• Take the stairs instead of the elevator, or park your car further away from work so you can walk more

• Going home to clean the house more, take the pet for a walk, and take care of the garden also help you burn a lot of calories every day.

• Getting started around your house, it costs nothing and is the best way to start. Let's start with 5000 steps daily, then increase to 7000, 10000, 15000....the more you go, the more effective you will lose weight. Then you can switch to jogging, cycling, and swimming.

2. Do basic aerobics and cardio

Aerobics and Cardio are the 2 sports that you might think of first for this difficult fast weight loss journey. Perform 3 times a week, 30 minutes each time.


3. Apply full body exercises

Whole-body training must require total body movement, which requires muscles to work and it helps to burn calories more strongly than individual muscle groups.

4. Don't forget to take a break

If you think that the more you exercise, the faster you will lose weight, it is both true and false

True because it helps burn calories fast but WRONG is that it will make you exhausted, muscles will be overloaded, and cause injury. And when you get injured, it's easy to get discouraged and from there you have no interest or fear to go to the gym. Causing exercise to stagnate, no longer helping you lose weight. So it seems that the benefits are few but the harms are many, right?

5. Workout pattern

ACTION

Build a workout plan that's right for you