This is how much exercise you need to lose upto 4 kilos in a month

If there’s one goal most people have, it is to lose weight. Although shedding that unwanted fat might be on top of your mind, it’s quite a hard task. You need to consume a healthy diet and work out regularly if you want to see results. But contrary to general perception, you don’t have to exercise like crazy to see weight loss. It’s all about playing smart to see a significant difference, in just a month. 

Yes, you heard it right. You can safely lose two to four kilos of weight in a month. Weight loss is not just about looking good; it also helps in the prevention of various diseases, including coronary heart disease and stroke. According to the Centers for Disease Control and Prevention (CDC), those who lose weight slowly and steadily have a better chance of maintaining their weight. 

One of the most common questions that people ask is: “how long should I exercise to lose weight?” Although people believe that they have to work out for long hours, the recent trend is to do shorter workouts for weight loss. We aren’t saying you need to go by trends, but you also need to take into account your fitness levels. 

So without further details, let’s get down to the details: 

How much exercise should you engage in?

As per the American Heart Association, it is important to do a minimum of 150 minutes a week of moderate-intensity cardio activity, 75 minutes a week of vigorous cardio activity, or a combination of both spread out during the course of the week. Plus, moderate- to high-intensity muscle strengthening or resistance training on at least two days of the week is important. If you want to lose weight, then 300 minutes a week of moderate intensity cardio activity is what you should aim for.

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If you are healthy enough, your workout program can include high-intensity days, recovery days, and moderate days—when you build endurance, improve heart health, and burn fat. 

Here’s a simple weekly workout plan that you can practice through the month to lose weight:

• Hard workout days (20-30 minutes)

As the name suggests, high intensity interval exercises are great to lose weight in no time. But remember, you shouldn’t do it for more than 20-30 minutes, because it is hard for your body to take the load. The good part is you continue burning calories even after you are done, thanks to EPOC or excess post-exercise oxygen consumption. 

Also remember: If you find yourself doing these exercises for an hour, then you are going wrong somewhere! 

• Easier recovery days (30-45 minutes)

On these days, you can include a low-intensity movement that increases the range of motion in your joints. You could go for an easy walk, a nice swim or a relaxing yoga glass. Most of these workouts can last 30 to 45 minutes.

• Long moderate workout days (45-90 minutes)

Most of your workouts during the week will fall into the moderate category. These workouts burn more calories than a recovery day, but still allow your body to recover and prepare for high-intensity workout days.

The only reason you need to work out for longer is to ensure your body is not working as hard as on high intensity days! 

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Resistance training is equally important, since it helps to build lean muscle mass that can boost a person’s metabolism. A study in the journal Current Sports Medicine Reports states that just 10 weeks of resistance training can boost a person’s resting metabolism by 7%. An increased metabolism means increased calorie burn, which can lead to weight loss.

All in all, you must include a minimum of 600 minutes every month to lose weight. Now that you know the secret ladies, it’s time to act and shed the flab!