General Exercise Regimen Recommendations
Resistance Training (Strength Training)
When restricting calories and losing weight, metabolism naturally slows
down. Resistance training is the most effective way to preserve muscle
mass and counteract this metabolic decline. Aim for 150 minutes per
week, spread across 2–4 sessions.
Consistency is key—choose an exercise plan that fits into your schedule
and aligns with your lifestyle. The best regimen is one that you can sustain
long-term. Experiment with different approaches to find activities that keep
you engaged and motivated.
Prioritize resistance training over cardio, as it is more effective for
maintaining and building muscle as well as boosting metabolism. For
optimal results, focus on compound, multi-joint movements—such as
squats, lunges, rows, and chest presses—which engage multiple
muscle groups simultaneously, improving overall strength and efficiency.
If you're new to resistance training, start with a weight that allows you to
complete 10–12 repetitions per exercise while maintaining proper form.
Consider working with a certified trainer for a few sessions to ensure proper
technique and safety. Aim for 2–3 sets per exercise, and over time
(months), gradually increase the resistance to a level where you can only
complete 6–8 repetitions with good form.
Cardiovascular Exercise
Cardio vs Resistance Training
Incorporating regular cardiovascular exercise is essential for long-term
health and overall well-being. However, while beneficial, it is less
effective than resistance training at preserving muscle mass and
maintaining metabolism.
Strive for up to 150 minutes per week of cardio, divided into 2–4
sessions. Choose activities that you enjoy and can integrate into your
routine, such as:
Creating a Sustainable Routine
A total of 300 minutes per week of combined resistance training and
cardiovascular exercise may seem like a significant commitment. However,
this breaks down to just one hour of exercise, five days per week.
Achieving long-term health and sustainable weight management requires
making exercise a consistent part of your lifestyle. Prioritizing daily
movement will yield substantial health benefits and improve overall
quality of life in the long run