May 03, 2024

The Best Workouts for Weight Care: Achieving a Healthy, Balanced Approach

Coach Remi Owadokun avatar
Coach Remi Owadokun
Dr Victoria Abbey avatar
Medically reviewed BY
Dr Victoria Abbey
The Best Workouts for Weight Care: Achieving a Healthy, Balanced Approach thumbnail

Weight care is about more than just a number on the scale; it's about embracing a healthy lifestyle that supports your physical and mental well-being. Exercise plays a crucial role in achieving and maintaining a healthy weight. With so many exercise options available, how do you decide which workouts will best support your goals? This article will delve into the world of exercise for weight care, equipping you with the knowledge you need to create an effective and sustainable workout plan.

Understanding Weight Care

Weight care is a multidimensional approach focusing on:

  • Weight Loss: If your goal is to lose weight, creating a calorie deficit is essential. This means burning more calories than you consume.
  • Weight Maintenance: Once you’ve reached your desired weight, exercise helps you maintain results by preventing weight regain.
  • Body Composition: Beyond the overall weight, exercise plays a vital role in improving body composition – the ratio of fat to muscle mass.

The Power of Exercise

Exercise is a phenomenal tool for impacting several aspects of weight care:

  • Increased Calorie Burn: Exercise directly increases the calories your body burns, contributing to a calorie deficit for weight loss and helping manage energy balance for weight maintenance.
  • Metabolism Boost: Regular physical activity enhances your metabolism, making your body more efficient at burning calories even at rest.
  • Muscle Building: As you build lean muscle mass, your body requires more energy for basic functions, which increases your metabolism over time.
  • Body Fat Reduction: Exercise helps to reduce body fat stores across your body, improving body composition and overall health.
  • Appetite Regulation: Engaging in exercise often contributes to better appetite control and helps you make healthier food choices.

The Best Types of Workouts for Weight Care

Let's explore the two major types of exercise that have proven to be highly beneficial for weight care:

1. Aerobic Training

Aerobic exercise, or cardio, gets your heart pumping and your breathing elevated for an extended period. These activities are fantastic for burning calories and improving overall cardiovascular fitness. Here are some excellent options:

  • Walking: An accessible and low-impact workout perfect for most fitness levels.
  • Jogging/Running: Increases the intensity and calorie burn compared to walking.
  • Biking: A non-weight-bearing, low-impact activity that's easy on your joints.
  • Swimming: Provides a full-body workout with minimal joint stress.
  • Dancing: A fun and social way to get your heart pumping while improving coordination.
  • HIIT (High-Intensity Interval Training): Short bursts of intense activity followed by recovery periods; highly effective for increasing calorie expenditure in a shorter period.
2. Resistance Training

Resistance training, also called strength training, involves using your muscles against resistance. It's essential for building muscle mass, increasing your metabolism, and improving body composition. Some popular resistance training options include:

  • Weightlifting: Using free weights (dumbbells, barbells, etc.) for exercises like squats, lunges, presses, and rows.
  • Bodyweight Exercises: Push-ups, sit-ups, squats, planks, and numerous other exercises leverage your body weight for resistance.
  • Resistance Bands: These versatile bands offer a convenient and portable way to add resistance to your workouts.
  • Strength Training Machines: Found in gyms, these machines provide a guided and structured way to work your muscle groups.

Combining Aerobic and Resistance Training for Optimal Results

For the most significant benefits in weight care, combining aerobic training and resistance training is the winning approach. Aerobic exercise leads to high-calorie expenditure, while resistance training preserves and builds lean muscle mass during weight loss. This combination leads to improved body composition, boosts metabolism, and offers sustainability for long-term weight management.

Designing Your Workout Plan

Let's look at the key elements that will form an effective and balanced exercise plan for your weight care goals:

  • Frequency: Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week, spread out over several days for weight loss. Strength training sessions should target all major muscle groups 2-3 times per week.
  • Intensity: Moderate-intensity aerobic exercise means you are working hard enough to talk, but not sing. Vigorous-intensity should make it difficult to carry on a conversation. For strength training, choose a weight that challenges you but allows you to maintain good form.
  • Duration: Begin with shorter sessions and gradually increase your exercise time. For aerobic exercise, aim for at least 30 minutes per session. Strength training session durations can vary based on your routine.
  • Progression: Challenge your body by gradually increasing the intensity, duration, or frequency of your workouts over time. This will prevent plateaus and promote continued improvement.
  • Enjoyment: Choose activities you genuinely enjoy and find sustainable. Don't be afraid to experiment with different types of exercise to prevent boredom and keep yourself motivated.
Sample Workout Routine

Here's a sample weekly routine you can adapt based on your preferences and fitness level:

Week 1-2


  • Option 1: 30 minutes of brisk walking
  • Option 2: 20-minute HIIT routine (search online for various bodyweight or equipment-based routines)
  • Option 3: Beginner dance fitness class
  • Tuesday: Full-body strength training workout
  • Warm-up: 5-10 minutes light cardio, dynamic stretches (arm circles, torso twists, etc.)
  • Workout:
  • Squats (bodyweight, dumbbell, or barbell) - 3 sets of 10-12 reps
  • Push-ups (modified on knees if needed) - 3 sets of as many reps as possible
  • Lunges (each leg) - 3 sets of 10-12 reps per leg
  • Rows (dumbbells, resistance bands, or cable rows at the gym) - 3 sets of 10-12 reps
  • Plank (hold for 30-60 seconds) - 3 repetitions
  • Cooldown: 5 minutes static stretching (hold each stretch 30 seconds)

Wednesday: Rest or light activity

  • Options: Gentle yoga, restorative stretching, leisurely walk


  • Option 1: 30 minutes indoor or outdoor cycling
  • Option 2: 30-minute elliptical session
  • Option 3: Group fitness class like Zumba or kickboxing
  • Friday: Full Body Strength Training

Follow a similar format as Tuesday's workout, with variations like:

  • Deadlifts instead of squats
  • Overhead press instead of push-ups
  • Step-ups instead of lunges
  • Bicep curls instead of rows
  • Crunches or leg raises instead of plank


  • Option 1 Swimming laps for 45-60 minutes
  • Option 2 Fun cardio class at your local gym (step aerobics, spin, etc.)
  • Option 3 Outdoor activity like hiking or a long bike ride

Sunday: Rest

Important Notes:

  • Progression: As you get fitter, gradually increase the intensity/duration of cardio, add weight/reps to strength workouts, or shorten rest periods.
  • Modifications: Adjust exercises based on fitness level. Many movements have easier or more challenging variations.
  • Resources: Consult with a certified trainer for personalized guidance, or utilize the wealth of online resources for workouts. Countless exercise videos exist on platforms like YouTube.
  • Nutrition: A healthy, balanced diet is fundamental for weight care. Exercise works best when combined with nutritious eating habits.
  • Proper Form: To avoid injuries and maximize benefits, learn the correct exercise techniques for both aerobic and strength training workouts.
  • Rest & Recovery: Adequate rest days allow your body to recover, repair, and become stronger.
  • Hydration: Stay well hydrated before, during, and after exercise to optimize performance and avoid dehydration.
  • Listening to Your Body: Pay attention to how your body feels. If you're experiencing pain, excessive fatigue, or other unusual symptoms, take a break and consult your doctor if needed.

Additional Tips

  • Find an Exercise Buddy: Teaming up with a friend can improve motivation and accountability.
  • Hire a Personal Trainer: If you're new to exercise or want more personalized guidance, a personal trainer can design a customized plan and teach you proper exercise techniques.
  • Set Realistic Goals: Set smaller achievable goals to stay motivated on your journey.
  • Track Your Progress: Seeing your progress can be incredibly encouraging; keep a workout log or track your progress with an app.
  • Don't Give Up! Some days will be easier than others; consistency is key for long-term success.

Embracing Fitness as a Lifestyle

Weight loss exercise

The most successful weight care journeys treat exercise as a consistent part of a healthy lifestyle. Here are ways to keep it sustainable and enjoyable:

  • Choose Activities You Love: If something becomes a chore, you're less likely to stick with it. Explore different options until you find workouts you genuinely look forward to.
  • Incorporate Activity into Daily Life: Look for opportunities to add more movement into your day; such as taking the stairs, walking short distances, or having active breaks during work.
  • Change Your Mindset: Instead of viewing exercise solely as a means to lose weight, see it as an investment in your health, energy, and well-being.

Remember Weight care is about finding a sustainable approach that nourishes both your body and mind. Embrace the process, celebrate the small victories, and enjoy the journey to a healthier and happier you!

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