Exercise & Fitness Guide for Weight Loss
Types of Exercise
Cardio
Burns calories and improves cardiovascular health
- Walking
- Running
- Cycling
- Swimming
Strength Training
Builds muscle and boosts metabolism
- Weight lifting
- Bodyweight exercises
- Resistance bands
- Circuit training
Flexibility
Improves mobility and reduces injury risk
- Stretching
- Yoga
- Pilates
- Mobility work
Weekly Exercise Plan
Monday
Cardio: 30 min walking/jogging
Strength: Upper body
Tuesday
Flexibility: 30 min yoga
Light cardio
Wednesday
Cardio: 30 min cycling
Strength: Lower body
Thursday
Active recovery
Light stretching
Friday
Cardio: 30 min HIIT
Strength: Full body
Saturday
Long walk or hike
Light stretching
Sunday
Rest day
Light mobility work
Exercise Tips for Beginners
Start Slowly
Begin with manageable workouts and gradually increase intensity
Stay Consistent
Regular exercise is better than sporadic intense workouts
Listen to Your Body
Rest when needed and avoid overtraining
Track Progress
Keep a workout log to monitor improvements