Diet and exercise schedule
Exercise is a great way to burn calories, improve your mood and build muscle, but it’s important to pair it with a healthy diet to achieve weight loss results. The NHS advises at least 150 minutes of moderate exercise a week (e.g. cycling or brisk walking) plus strength training on two days of the week.
However, it can be hard to know where to start, especially if you’re not an athlete or don’t have a gym membership. That’s why we’ve rounded up a sample weekly workout plan that you can try at home to help get you started.
The first step in creating an effective workout program is determining your baseline goals, which may include weight loss, improved strength or general fitness. Once you have your goals set, make a plan that sets out when you will be doing each type of exercise throughout the week. For example, if you plan to lift weights on Tuesday evenings and go for a jog on Friday afternoons, write this down in your calendar so you don’t forget about either.
Finally, remember to factor in time for rest between each exercise session. This allows your muscles to recover and avoid injury. In addition, you should aim to consume carb-rich foods or drinks within 30-60 minutes following exercise to replenish glycogen levels. If possible, consume whole foods over liquid and bar options as they tend to be easier for your body to absorb, but if not then at least choose a drink or snack that contains carbs. Kost och träningsschema