The Simple Weekly Workout Plan to Lose Weight

There are two essentials for efficient weight loss. A healthy diet and an effective workout plan. While diet serves as the fuel to your body, workout helps you burn calories and get into shape faster. A workout plan enables you to achieve your goals and helps you in keeping the weight off for a longer time. It is necessary to maintain the routine along with healthy eating habits to get faster results. It is necessary to understand that one workout plan may not work for all however, the plan discussed below can give you a push to workout. Changes can be done according to an individual’s needs later.

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A great way to begin with your workout is:

Strength Training

Strength training is necessary for sustainable weight loss. It can also increase muscle mass when practiced for a long time. When the body has more muscle it requires more energy to maintain it. This results in an increased basal metabolic rate (BMR). It is advised to carry out full-body strength training rather than strengthening specific body parts as you may miss a day or two of your workout plan and it can cause confusion. Below are given the exercises to practice on day one.

Carry out exercises like bodyweight squats followed by bench dips, planks, and other exercises that can help you strengthen your body.

Cardio Day

Day two is meant for keeping your heart pumping and blood flowing. With the help of cardio exercise, the body can use oxygen more efficiently. It helps you burn more calories and promotes weight loss by helping in maintaining the calorie deficit. Older adults who are overweight can also go for cardio exercises as it reduces the risk of osteoporosis and hip fracture. Various fun things can be done on a cardio day. For example, cycling, running, swimming, brisk walking, aerobics, and more.

Recovery Day

Recovery is necessary for rebuilding the muscles that you have worked out. On this day the body gets to rest and recover from the workout. However, this doesn’t mean you can laze around all day. A simple walk or some stretching exercises are recommended.

High-Intensity Interval Training (HIIT)

This day involves pushing yourself a little more than your limits. Practice a HIIT session of around 20-30 minutes once a week. This enables you to burn more calories during the workout and after the workout since the body works harder to come to rest as compared to other days. It can also lead to muscle gain and enhance the oxygen consumption of the body.

Strength Training

Day five is the same as day one. You can carry out the same exercises as day one or you can modify them accordingly.

Recovery Day

Take a dip in hot water if your muscles feel sore and use anti-inflammatory herbs to reduce inflammation if needed. Do light exercise to keep the blood flowing for active recovery.

Cardio Day

The last day of the week will be the same as day two. You can practice the same cardio exercise or switch it up if needed.

Myth Busted: Exercising at Night Doesn’t Ruin Your Sleep

Exercise is and definitely should be an essential part of everyone’s life. Without exercise, people’s health suffers tremendous loss and disadvantage and loses its flexibility and shape in really no time. That is why exercising is considered one of the unavoidable things in our life daily.

However, the most critical question that arises in young people today is when the most is an appropriate time for working out and exercising. Is it right to exercise at night or should compulsorily exercise in the morning? There is no confirmed or proved answer for this question as such. But, both day and night exercising gives equal benefits at their respective places.

The things that attract many people’s attention also create rumors and myths about the same. In the same way, even night exercising has many myths that are miles away from reality and practicality. These myths must not alter the mind and should not lend an ear; otherwise, they may significantly spoil your views and affect your life.

Exercising at Night

Popular Myths related to night exercises

There are some very baseless but popular myths about exercising at night, and these myths sometimes make people change their decision about exercising at night. People very seriously consider these myths despite them being a waste of time and irrelevant.

Some of such myths can be listed as follows-

  • Night sweats may lead to insomnia:

It is a common perception that night sweats might cause insomnia conditions in people, which may increase to huge extents day-by-day. It is not the right thought because night sweats give more advantages to the people than disadvantages.

People who have insomnia can get enough and proper sleep if they are exercising before bedtime.

Night exercising, followed by a warm water bath, brings energy and activeness to people’s bodies and gives them long-lasting and deep sleep. So, it is indeed wrong to say that night exercising affects your sleep and gives you insomnia in people at any point.

  • Working out after dinner may cause vomiting:

Sometimes, people may start exercising in the night immediately after dinner, which may cause vomiting and uneasiness in them. It is the wrong way of night exercising, should be done after about 30-45 minutes of your dinner. It will keep equal pace with your health and will not cause you vomiting and other uneasiness in the body.

If you want to prevent vomiting conditions, you should have a tight dinner schedule, and they should not be disturbed at any cost. An adequate will help to avoid vomiting conditions even after excessive or vigorous exercises.

The above myths are totally irrelevant and far away from reality. That is why these myths should not be considered by you if you are entirely determined to work out at night instead of morning, and this makes you happy and fresh in the morning and gives you peaceful sleep in the night.

Benefits of Exercising at Night

The following are the benefits of exercising at night, and these benefits are also very appropriate and exact solutions for making your health well and make you stronger and fitter day-by-day-

  • Boosting Muscle Strength:

By performing night exercises, you will boost your muscles much more than you may while exercising in the daytime, as your muscles are strengthened and tightened throughout the day. Then they get incredibly relaxed while night exercising.

Muscle strength is a thing that provides energy and courage to you for performing well the whole day. That is why it is essential to do those exercises at night that will make your muscles relaxed and will help you to strengthen them to a great extent.

Boosting your muscle strength is easily possible for you at night time much more than it will happen in the daytime.

  • Improves your Focus:

When you burst the stress you face throughout the day by exercising at night, you will feel much relaxed and free and be fully ready to meet a new tomorrow with full energy and enthusiasm.

Your focus and attention will improve when you burst your stress and concentrate your whole focus on one thing and do it with full efforts and dedication. Your efforts will surely pay you off when you dedicate everything to the work you do.

You should try night exercising if you want to focus on your life and goals in a much better and improved way or manner.

  • Early wakeups without alarms:

When you get proper and stress-free sleep at night, you can focus on yourself much more throughout the next day, and this way, you can also sustain your energy all day long. With great enthusiasm and energy in your heart and mind at the end of the day, and while sleeping, you can wake up without any alarms and alerts. Your day will greatly freshen-up, and you will be very energetic and lively without any trouble in taking life happily and positively.

Your concerns and worries are not at all a barrier in your way to success and your goals.

  • Best stress-buster for a tough day:

Your stress will surely get thoroughly busted when you exercise at night, which is the essential benefit of night exercising. When it comes to making good social contact night exercising should be your top priority, especially if you are an introverted kind of person.

A few people do night exercising or gymming. That way, you will easily interact with those people and increase your communication and interaction skills significantly. Undoubtedly, exercising at night will be an excellent stress-buster for you and help you communicate to a much greater extent.

  • Healthy nightlife and healthy future:

When people get adequate sleep, they feel happy for the whole day and will also remain energetic for their entire life. With a fresh start, your every day will become essential and unique.

When the physical activity routine sets correctly, you will stay away from all the diseases and worries and lead a happy, stress-free, and successful life. A good nightlife always leads you to a better and bright future and releases all your stress and tensions. So, to get a prosperous and healthy life, you should try to set your schedule so that you can exercise at night daily and remain healthy and active all day long for sure.

The above benefits of exercises prove that your day will become much brighter and better when you exercise the previous night. To boost your energy and spirit, exercising at night can indeed prove to be the best solution for you throughout your life, and you will never regret this decision ever in your life.

Conclusion

The most important thing is to exercise regularly and maintain your health flow from time-to-time. Even if you exercise 2 hours-a-day, it is enough to make your body fitter and make you much more robust than before. A small regular exercise is much better than a vast but irregular activity.

Exercise must follow a schedule and stay regular, and you should keep a particular emphasis on what should be done by you to keep yourself in shape. All these things are a little challenging to be understood in the morning, and that is why night exercising has much more importance than daytime exercising.

Therefore, whether it is night exercising or day exercising, a regular schedule must be according to people’s comfort. Everyone should be alert about not missing their exercises at all. So, you should do all that it takes to keep yourself healthy and fit, whether at night or in the morning.