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  • Writer's pictureBenjamin Hoang

How Much Exercise Do You Need To Lose Weight?

Introduction

Embarking on a weight loss journey and wondering how much exercise is needed? Let's dive into the details and unravel this question with a focus on aerobic activities and the role of weightlifting.


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1. Aerobic Exercise: Your Starting Point

To kickstart your weight loss, you should aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity each week. This can include activities like brisk walking (moderate) or jogging (vigorous). The key is consistency; spread your exercise throughout the week to keep your metabolism active and your body burning calories.


2. Weightlifting: Moderate or Vigorous?

Weightlifting is often considered moderate exercise, but it can also be vigorous. It depends on your lifting style. If you're doing moderate weightlifting, think of routines that don’t push you to muscle failure, like standard lifting and pulling exercises. This kind of lifting fits well into the 150 minutes of moderate activity recommended weekly. However, if you're engaging in vigorous weightlifting, you're likely training close to your one-rep max and pushing muscles to failure. Both types are beneficial, but they serve different purposes in your fitness regime.


3. The Importance of Strength Training

Beyond aerobic exercise, strength training is crucial. It not only builds muscle but also boosts your metabolism. Aim for at least two strength training sessions a week, targeting all major muscle groups. This can be a mix of moderate weightlifting and other strength exercises, contributing to your overall fitness and weight loss goals.


4. Diet: The Other Half of the Equation

Remember, exercise is just part of the weight loss story. A balanced diet is equally important. Since losing a pound requires burning about 3,500 calories, combining exercise with healthy eating is the most effective approach. Focus on reducing high-calorie foods and increasing your intake of fruits, vegetables, and lean proteins.

Conclusion Losing weight involves a blend of aerobic exercise, strength training, and a healthy diet. Whether it's moderate aerobic activities, vigorous jogging, or weightlifting, the key is to find a balance that works for your body and goals. Stay consistent with your routine, and pair it with mindful eating to see the results you're aiming for.


Incorporating both moderate and vigorous activities, including weightlifting, into your exercise regimen can significantly contribute to your weight loss journey. Remember, the journey is unique for everyone. Find what works for you, and keep moving forward!

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