After progressing further with these exercises, there is a short cardio workout for maximum fat burning. In terms of equipment, you just need the basics: a balance ball, a resistance belt, two pairs of weights: a pair of lightweight (5-10 lb), and a pair of heavy (10-20 lb) weights. Each exercise only takes about 30 minutes.
How much weight do you expect to lose in reality?
How much weight you expect to lose from exercise depends on many factors, including:
Your actual weight: People who weigh more tend to shed extra pounds than those who weigh less. However, the percentage of weight loss is similar.
Age: Older adults tend to carry more fat and less muscle mass, which reduces your relative movement rate, or the number of calories your body burns while at rest. A decreased resting metabolic rate (RMR) can make weight loss more difficult.
Gender: Women tend to have a greater fat-to-muscle ratio than men, which can affect their mortality rate. As a result, men tend to lose weight faster than women, even if they consume a similar number of calories.
Diet: Weight loss occurs when you burn more calories than you consume. Hence, a lack of calories is essential for losing weight.
Sleep: Studies have found that lack of sleep may slow the rate of weight loss and even increase cravings for unhealthy foods.
Medical condition: People with medical conditions such as depression and hypothyroidism may lose weight at a slower rate.
Genetics: Studies have shown that weight loss has a genetic component that may affect some people with obesity.
And although most people want to lose weight quickly, experts often recommend losing 1-3 pounds (0.5-1.36 kg), or 1% of their body weight per week, as losing weight quickly may lead to negative consequences on health. For example, it can lead to muscle loss and an increased risk of conditions such as gallstones, dehydration, fatigue, malnutrition, headache, irritability, constipation, hair loss, and irregular periods.
What’s more, people who lose weight very quickly are more likely to regain it, so it is important to keep in mind that losing weight is not a linear process, and it is common to find yourself losing weight more quickly when getting started.