Weight loss isn’t only about feeling better, gaining energy, and boosting overall well-being—it’s also about looking and feeling your best. Dieting can get things going at first, but successful long-term weight loss is achieved with a combination of regular exercise and healthy lifestyle practices. This guide puts everything you need to lose weight through fitness into an easy-to-follow format so that you can create a lasting routine that succeeds.
Why Fitness Counts When Losing Weight?
When you lose more calories than you take in, your body burns stored fat for fuel, leading to weight loss. Fitness is an essential part of that calorie-burning equation. But it’s not all about the number on the scale—consistency with regular exercise also increases metabolism, enhances lean muscle mass, elevates mood, and decreases stress, all of which lead to lasting weight control.
Types of Exercise That Burn Fat
To lose weight, a mix of cardio, strength training, and flexibility training is most suitable.
1. Cardio (Aerobic) Exercise
Cardio raises your heart rate and burns the most calories during any one session. Some of the best fat-burning cardio exercises are:
- Running or jogging
- Cycling
- Swimming
- Rowing
- Jump rope
- HIIT (High-Intensity Interval Training)
Tip: At least 150 minutes of moderate-intensity or 75 minutes of high-intensity cardio exercise per week should be done.
2. Strength Training
Muscle burns more resting calories than fat. The more lean muscle mass you carry, the higher your resting metabolism will be.
Try adding:
- Weightlifting
- Bodyweight exercises (push-ups, squats, lunges)
- Resistance band workouts
Tip: Strength train a minimum of 2–3 times a week.
3. Flexibility and Mobility Training
Yoga, stretching, and Pilates enhance flexibility, lower the risk of injury, and aid in recovery. While these burn a few fewer calories, they’re key to long-term fitness success.
Building a Workout Routine That Works
Creating a fitness plan that fits your lifestyle is key to staying consistent.
Sample Weekly Workout Plan:
- Monday: 30 min cardio + 15 min strength
- Tuesday: Rest or light stretching
- Wednesday: 45 min strength training
- Thursday: 30 min HIIT
- Friday: Rest or yoga
- Saturday: 45 min cardio (bike, hike, or run)
- Sunday: Active recovery (light walk or stretch)
Nutrition and Fitness: A Perfect Pair
Exercise by itself won’t result in substantial weight loss without proper nutrition. Prioritize:
- Consume lean proteins, healthy fats, and complex carbohydrates
- Drinking plenty of water
- Avoiding processed foods and excess sugars
- Monitoring your calories (if beneficial)
Keep in mind: Weight loss is approximately 80% diet and 20% exercise. Don’t undermine your workouts with terrible eating habits.
This post was written by a professional at TrYumph Fitness and Nutrition. TrYumph Fitness and Nutrition empowers busy professionals and parents to achieve lasting health the right way. We believe true wealth starts with well-being! On average, our clients gain 7-9 pounds of muscle and lose 12-20 pounds of fat within their first 90 days. Located in central Pinellas County, our spacious private studio is home to a dedicated team of 10 coaches and staff. We offer personal training, our signature TrYFit small group training, cardio kickboxing, KidFit, and free childcare.