How I lost 4 pounds of weight in a month!

Four guiding principles:

Frequency:exercising regularly

Intensity:exercising strenuously

Time:exercise at least 30 mins a day(depending on your pace and body weight)

Type: incorporate both aerobic exercise and strength building exercise into your exercise program

Losing 4 pounds in 4 weeks is a realistic and achievable goal with a combination of regular exercise and a healthy diet. To shed this amount of weight, I burnt over 14,000 calories over the month, which translates to around 500 calories per day.I had an overhaul of my entire wardrobe,yes you had me right.My blood pressure went down and now I live a good life!

Here is the schedule that helped me towards my journey to health and wellness:

1. Cardio Workouts

• Running/Jogging: Running burns approximately 300-500 calories in 30 minutes, (depending on your pace and body weight.)
• Cycling: This can burn 250-500 calories in 30 minutes.
• Swimming: A full-body workout that can burn around 200-400 calories in 30 minutes.

2. High-Intensity Interval Training (HIIT)

• HIIT involves short bursts of intense exercise followed by rest or low-intensity periods. A 30-minute HIIT session can burn 400-600 calories.
• HIIT also boosts your metabolism, helping you burn more calories even after the workout.

3. Strength Training

• While strength training may not burn as many calories during the workout (typically 200-300 calories per 30 minutes), it helps build muscle, which increases your resting metabolic rate. This means you’ll burn more calories even when not exercising.
• Combining cardio with strength training (e.g., circuit training) can help you maximize calorie burn. You might alternate between strength exercises like squats, lunges, or push-ups and cardio bursts like jumping jacks or burpees.

• Please note that the schedule above can be alternated not in the sequence it is.Always consult a personal trainer to give a professional advice.
• Increase your overall daily movement. Activities like walking more, taking stairs, or engaging in active hobbies (like gardening or dancing) can help you burn extra calories.