By Saeed What to remember if you want to lose weight. If you’re trying to slim down, you probably want to do so without sacrificing any of your hard-earned muscle mass. This can be a difficult process for women. If you want to lose weight, Aaptiv’s workouts can help you do it.
Even if you’re working against biological factors, you may be surrounded by products, diet plans and exercise recommendations that aren’t always the healthiest option.
You can achieve your fitness goals by following the advice of these experts on how to lose weight in a healthy, long-term manner.
What’s a healthy body fat percentage ratio or range for most women?
It is safe to assume that a woman’s body fat percentage should fall somewhere between 25 and 31%, according to Yorkville Sports Medicine Clinic director Dr. Thanu Jey. If you’re more of an athlete or just a casual jogger, you’ll need a different amount of equipment. According to Registered Dietitian Ysabel Montemayor, the American Council on Exercise recommends that women have between 21 and 31 percent body fat, with athletes aiming for 14 to 20 percent body fat.
How long does it take to lose body fat?
Eric Bowling, a NASM-certified personal trainer at Ultimate Performance in Los Angeles, says, “Everyone is different. In the end, no one will change at the same pace. Hormones, genetics, and the overall shape of the body all play a role. Women can expect to lose 0.5-1 percent of their body weight per week as a sustainable and attainable goal because most people can’t accurately assess their body fat levels.”
When it comes to using stored fat for fuel, hormones play a large role, so your body may have a hard time getting started at the beginning of your training routine. It is recommended that you continue on this path because your body will eventually adjust. A common theme in Rob Jackson’s sessions with female clients is that fat loss doesn’t happen in a linear fashion. He explains that it’s normal to have mood swings, especially at certain times of the month. As a result, he recommends that you track your progress using photos and measurements rather than weight or body fat analysis.
Bowling agrees that “bodyweight is often a poor measure of progress for women. Water intake, food consumption, dietary habits, and hormones are just a few of the many variables that affect a person’s weight from day to day and week to week. You should weigh yourself every day and compare this to the average weight of the previous week rather than weighing yourself every day and freaking out about daily fluctuations,” says the author of this article.
Are there differences between men and women, when it comes to losing body fat?
Yes, according to Carol Michaels, a personal trainer and fitness expert. However, she points out that men tend to lose weight faster than women because they have more testosterone and muscle mass.
As Bowling puts it, “the bottom line is exercise, activity, and the creation of a calorie deficit.” When women go through their menstrual cycle, water retention can increase, causing bloating and temporary weight gain. Dieting becomes more difficult during this time because of the increased frequency and intensity of cravings. Lettuce and other starchy, low-glycemic carbohydrates can help keep you on track.”
Which types of workouts are ideal for fat loss, for most women?
A progressive, well-structured, and challenging weight training programme is one of the most effective ways to affect fast and dramatic changes in body composition for women, according to Bowling. In order to gain muscle mass and increase metabolism at the same time, it is essential to incorporate compound exercises into your workout routine. A higher rep range may be necessary for women because they are unable to generate as much force per repetition as men. Higher repetitions (12-15) are more beneficial for increasing energy output.”
For optimal fat loss results, Jackson recommends trying a wide variety of exercises, including weight training, cardio, and resistance training. This could include, but is not limited to:
At least 30-40 minutes of moderate-intensity aerobic exercise.
On a treadmill, six to ten repetitions of 90-second bursts followed by 60-second stretches of rest.
Tough workouts like Tabata or a circuit-based class that focus on short bursts of intense activity
Squats, leg presses, bench presses, and other weighted exercises are examples of resistance training.
What do you wish more women knew about body fat loss?
In order to lose fat, “you don’t have to starve yourself, deny yourself, or treat yourself badly,” asserts Bowling. You don’t have to weigh yourself constantly or track everything you eat. In the end, it’s about being kind to yourself, eating the right amount of food in order to perform and feel at your best and doing it voluntarily rather than because you feel you have to. Because of their age or the way their hormones have changed, many women believe they will never be able to do it. Everyone goes through the same process when it comes to losing weight. When it comes to fat loss, age and hormones play a minor role in comparison to the caloric deficit. You will lose weight if you stick to your diet and exercise regimen and keep meticulous records. How long you can stick with the programme is the X factor.
Don’t forget strength training!
According to Michaels, she wishes more women understood the value of strength and resistance training using only their own bodyweight as a resistance source. Her words: “It increases muscle fibre size and strength as well as reinforces the tendons, ligaments, and bones.” We lose muscle mass with ageing, which necessitates strength training. Fortunately, muscle loss can be stopped at any age. Muscles are a source of energy for the body. At rest and while exercising, they burn calories. Strength training aids in the growth of one’s muscular mass. Because muscle is metabolically active, increasing muscle mass will lead to a faster metabolic rate. When it comes to weight loss, strength training is a great way to help.”
Montemayor concludes that “each body works differently and losing fat doesn’t necessarily lead to better health” Even if you follow the same exercise or diet regimen, your results will differ to some degree from those of someone else. To lose weight, you have to be patient. Despite this, don’t let it deter you from pursuing a healthier lifestyle—and don’t overwork yourself.
Whether you’re looking to lose weight or build muscle, Aaptiv’s audio-based workouts can help. Motivated by our best trainers, you’ll succeed.
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