Now that you have cleaned up your diet, are eating nutritious foods, drinking sufficient water, and have incorporated some simple movement into your day, what’s next?
Decreasing your carbohydrate intake, eliminating processed foods, increasing low intensity cardio exercise, and adding in some weight training.
Now I don’t mean you need to become a body builder. But you do need to strengthen and tone your muscles. Building muscles helps to burn off your excess fat stores.
Low intensity steady state (LISS) cardio exercises are exercises like running, cycling, swimming, brisk walking, and other cardio activities that require low-intensity exercise for longer periods, typically 30 to 60 minutes, where your heart rate remains steady at around 60 percent of your maximum heart rate for the duration of the workout.
You can work out your maximum age-related heart rate by subtracting your age from 220. For example, for a 40-year-old person, the estimated maximum age-related heart rate would be calculated as 220 – 40 years = 180 beats per minute (bpm). For LISS exercises, 60% maximum heart rate for a 40-year-old person would then be 60% x 180 bpm = 108 beats per minute (bpm).
Join us in the Metanoia Community Forum to discover what other people are doing to gain momentum as they work towards reaching their weight loss goals.