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Wednesday, June 29, 2022
Home Sports Looking for a weight loss program? Try this.

Looking for a weight loss program? Try this.


Losing weight and burning off the excess fat on your body can be quite a challenge if you do not know the right way to do things. There is no such thing as a perfect weight loss program which works for everyone. Factors such as your body type, age and fitness level determine what will be most effective for your unique situation. The key to achieving your fitness goals is to understand how your body works and create a personal weight loss program.

You want a weight loss program that you enjoy, so exercise or diet never feels like an obligation. You want your workouts to be the highlight of your day, not something you dread. Here are some key components of an effective weight loss program.

1) Focus on fun activities that burn a lot of calories

There is only one way to lose weight; you need to consume fewer calories than your body needs daily. Doing so forces your body to deplete its fat reserves, and you lose weight as a result. Exercising forces your body to burn more calories, making it easier to achieve a calorie deficit.

Most people these days have limited time for fitness, so you want to get the most out of every workout. Activities such as martial arts class and high-intensity interval training (HIIT) can burn more than 1000 calories for every hour you spend on training. Compare that to an activity like running, which burns only about 300 calories per hour.

Your workouts will help build your muscles and strengthen your body while you burn calories. They also give you more leeway with your diet. For example, let’s say your body needs about 2500 calories daily, and you aim to consume about 2000 calories daily to reach your weight loss goals. Burning 1000 calories while exercising means you can now consume up to 3000 calories on days you exercise while still maintaining a calorie deficit. This means you can enjoy more of your favorite foods while on your diet.

If your workouts are fun, it means you are less likely to skip workouts. Group activities such as martial arts and team sports are ideal for your weight loss program as they provide a social aspect. Find something you enjoy that burns a lot of calories.

2) Adjust your diet to your lifestyle

yogurt with fruit

Diet is not meant to be complicated. If you stop looking forward to meals because you’re on a diet, you’re probably doing it wrong. Your diet is meant to bring you to your fitness goals, not the joy of enjoying your favorite dishes.

The key is to be honest with your lifestyle so that you can create a diet plan that suits you. With literally innumerable diet styles available to you, there is one that you can customize to suit your needs.

The most important thing to focus on is to reduce the carbohydrates in your meals. This is where most of the calories come from. Instead of having two servings of rice with your appetizer, just eat one and replace the other cup with more protein or vegetables. You still need to feel satisfied after meals.

You can typically have at least one cheat day a week when dieting. If you have a calorie deficit on the other six days of the week, a calorie surplus once a week will not adversely affect your weight loss goals. Use your cheat day wisely. Ideally, this should be the day you will most likely be around unhealthy foods.

3) Strength and conditioning exercises

students practice with medicine ball

Conventional exercises like weightlifting also take you closer to your fitness goals. These exercises also help you to shape your body the way you want.

Picking up weights speeds up your body’s metabolism, so you keep burning extra calories even after you leave the gym. Combine it with aerobic activities like martial arts classes, and you’ll achieve your weight loss goals in no time.

The key to getting the most out of your conventional exercises is by mixing things up regularly. Do not fall into the trap of performing the same exercises whenever you go to the gym, as this is a guaranteed way to get bored.

Rather change things regularly. It should not be much effort as there are countless ways to target each muscle group. Directing your muscles from different angles also leads to faster growth and development.

4) Get the essentials

alex drinking water

Your body needs essentials like water, vitamins and minerals to perform optimally. The ideal is to consume at least eight cups of water daily. It keeps you well hydrated, allowing you to perform better during workouts. Making sure your diet is rich in vitamins and other essential nutrients also enables you to get more out of your workouts. Consider taking supplements if you can not get all your essential nutrients from your meals.

5) Rus

This can be difficult for some people. Our busy schedules often prevent us from getting as much sleep as we need, making it harder to reach our fitness goals. Your body does most of its repairs while you rest, so your recovery after workouts will be limited if you do not get enough sleep.

Lack of sleep also makes it harder to stick to your diet as it makes you crave unhealthy foods high in sugar while looking for an energy boost. It also makes you feel tired, so you are less motivated to exercise.

Explore fitness with Evolve

Want to learn more about achieving your weight loss goals? Attend one of Evolve MMA’s complimentary introductory fitness classes.

Book your complimentary trial class with our World Champions below!

If you have any other questions about Evolve MMA and the programs we offer, you can contact our membership managers at the following locations:

Evolve MMA (Far East Square)
Chinastraat 26
Far East Square # 01-01
Singapore 049568
Phone: (65) 6536 4525

Evolve MMA (Orchard Central)
Orchardweg 181
# 06-01 Orchard Central
Singapore 238896
Phone: (65) 6536 4556

Evolve MMA (KINEX)
Tanjong Katongweg 11
# 02-52 KINEX
Singapore 437157
Phone: (65) 6288 2293

Evolve MMA (Clarke Quay Central)
Eu Tong Senstraat 6
# 04-18 Clarke Quay Central
Singapore 059817
Phone: (65) 6226 2150





Evolve Mixed Martial ArtsĀ® is Asia’s leading martial arts championship brand. It has authentic World Champions in Muay Thai, Brazilian Jiu-Jitsu, Mixed Martial Arts, Boxing, Wrestling and No-Gi Grappling. Named the # 1 Selected Martial Arts Organization in Asia by CNN, Yahoo! Sports, FOX Sports, ESPN StarSports, Tokyo Times, and many other leading authorities, Evolve MMA strives to deliver the best martial arts instruction available anywhere on the planet.





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