When someone tries to lose weight, exercise is the main
answer aside from changing dietary habit.
However, many people still question how much exercise should
be done to reach the target weight? A sprinter, a NASM certified personal
trainer and first level Nutritionist trainer, Tamara Pridgett, explained her
According to Pridgett, the sports approach is different for
each individual, because everyone has a different profile. However, in general
Pridgett recommends for beginners who rarely move and never move to exercise
2-3 times a week.
This number may sound a lot, especially for people who
rarely exercise. However, Pridgett can design a type of moderate exercise for
the beginner type.
“For example, in a day, exercise the lower, upper and
total body parts and rest for the next day every time after training,”
Pridgett said. If you want something more challenging, use your rest days to do
light intensity exercise, such as yoga or just do more walking.
At this stage, the quality of exercise is more important
than quantity. Pridgett recommends how to go through the pattern of exercise
and what the body feels from it.
If the body feels so sick that it cannot move, it means that
you need to reconsider the chosen exercise pattern. Conversely, if the exercise
is too light, and the body never feels sick, it means that there is a need to
increase the portion or intensity.
“I recommend focusing on total body workouts that
include the cardio aspect. You can do treadmill workouts, use the stair
climber, or do strength training program with a short rest period,” she
For Experienced Ones
While for those people who have experience in sports, understand
the fundamental value of sports and have regular exercise, Pridgett recommends
3-5 sports sessions per week.
By doing more sessions you will get flexibility in running a
sports program. Pridgett said she was happy to divide the sport into muscle
groups and combine various sports styles.
One day she can do circuit training, sprints, and explosive
power sessions, but another day she can do a total body workout. “This is
just an example. And just like beginners, it’s important to listen to your own
body,” Pridgett said.
For example, when the body has not recovered enough or does
not eat well because of you exercise program, it will be hard to undergo your
organized exercise pattern.
The point is, how often you exercise depends on your target,
what you like, and what you don’t like, and your physical abilities.
Remember that this explanation is a general explanation, and
each trainer has a different training approach.
During a weight loss, it is important to remember that
everyone’s body responds to exercise are different. A person can exercise twice
a week and lose weight up to almost three kilograms.
However, some other people exercise four times a week but,
can only lose one kilogram of weight.
Another important thing with exercise routines is nutrition.
Pridgett thinks there is no perfect diet to follow. So,
follow the diet pattern that is most preferred and you believe it to be
applicable in the long run.
You also don’t need to follow an extreme strict diet
pattern, such as the keto diet. As a nutrition coach, Pridgett often advises
clients to start eating natural foods, at least reduce consuming processed
So, do small things first, before applying a complex diet
Finally, remember that results don’t come overnight.
Stay focused on the target, find what you are most
comfortable doing, be patient and consistent, “Pridgett said.
If you don’t have a coach and are unsure about what you are doing,
start with this simple exercise pattern:
– A beginner’s four-week training plan that will teach you
how to lifting weights appropriately.
– Workout plan that can help you burn fat and build muscle.