Although we all know how important physical activity is, very few of us do it regularly. According to some estimates, less than 20% of people engage in some physical activity regularly.

At the same time, we often meet occasional exercisers who start a seasonal activity, trying to achieve the best (read: impossible) results in the shortest possible time. But it’s certainly not the right way to either look or feels better.

To lose fat and lose weight, try doing three to four workouts a week. Fat removal programs often include full-body workouts, complex movements, and expend a lot of energy to speed up metabolism. Such workouts are strenuous and can completely deplete the body’s energy stores if you don’t provide the body with enough time to rest and recover between workouts. Rest one whole day or possibly do a light cardio workout in the days, between weight training and the results cannot be missed.

How much walking to lose weight?

Walking is an everyday habit whose benefits most of us do not completely use. Namely, it may be the only physical activity needed to lose weight, of course, with controlled daily calorie intake. Also, walking is a widely available and easy way to lose weight – especially if your lifestyle keeps you attached to a chair. In addition to helping burn calories, use this exercise as an excellent way to reduce stress. And with less stress, we lose weight easier.

Tips to lose weight with walking:

  • Reach 15.000 steps a day
  • Walk three times a day for 20 minutes
  • Walk uphill three times a week. Do brisk walking intervals
  • Add exercises to each walk
  • Limit your daily calorie intake to 1600
  • Choose a longer road

How much cardio to lose weight?

Cardio exercise is defined as an exercise that speeds up the work of the heart and breathing. It also improves the function of the heart, lungs, and circulatory system. Cardio exercise is important because the activity you perform challenges the cardiovascular system.

So, cardio exercise will bring results only if it has the proper intensity and lasts long enough to stimulate the cardiovascular system and lungs to adapt to new conditions.

Limit cardio training to half an hour and no more than three times a week. It only takes three months of moderate training (2-3 hours a week) to achieve the benefits. Moderate exercise is the best predictor of longevity and general health.

Doctors, kinesiologists, and other experts agree that each person should spend at least two to three hours a week doing any form of cardio training. Fast walking, cycling, jogging are prerequisites for the proper functioning of the cardiorespiratory system and disease prevention.

Weight control is achieved with aerobic training in the zone of 50 – 70% of maximum heart rate, 3 – 4 times a week for 30 – 45 minutes. Choose activities according to your abilities and current state of training.