It's not a secret that a healthy weight loss routine lies in making lifestyle adjustments with regular exercise and a balanced diet with controlled calorie intake.
One of the fastest methods for weight loss involves performing power exercises and consuming high-protein foods or snacks, balanced with other nutrition such as nuts, which are readily available in Singapore.
Here, we are introducing some of the power exercises and best nuts for weight loss that can aid in your weight loss journey while embracing a healthy routine.
Why Do Power Exercise and Adding Nuts to Your Diet Help with Weight Loss?
Power exercises include high-intensity, explosive, or exercises that target our major muscle groups. These exercises are intensive for our bodies, and a nutritious diet should complement the routine for post-workout recovery.
With more muscle gained, our body will burn more calories to support our daily requirements, and together with a nutritious diet, this can help with our weight loss.
A nutritious diet should consist of balanced nutrients from healthy foods or snacks like nuts, a powerhouse of nutrients that provide protein, healthy fats, and micronutrients that all support overall muscle growth and development.
Type of Power Exercises for Weight Loss
Different types of power exercises are effective for building muscle and strength that help to aid in weight loss. Depending on your preference, some power exercises like high-intensity interval training, explosive exercises, or powerlifting may suit you better.
On a side note, individuals should train within their means and avoid rushing into these power exercises if they have not been active, as these exercises can be intense for our bodies and increase the risk of injury.
High-Intensity Interval Training (HIIT)
HIIT has always been one of the foremost topics when comes to weight loss, and the merits that come with it can be very rewarding if performed correctly and safely.
It can be performed without any equipment, and using your body weight makes it best for people who prefer to work out at home or in an open area.
A HIIT routine consists of a set of exercises that could make your heart pump hard, for example, 30 seconds of all-in-work and 15 seconds of rest. Because of the minimal resting period, you will be constantly in a high heart rate and intensive for your body.
For more advanced HIIT, you can perform intensive bodyweight exercises such as burpees with longer work times and shorter resting periods.
Explosive Exercises
Explosive exercises, also known as plyometric exercises, involve rapid, explosive movements that target multiple muscle groups simultaneously. Exercises, like jump squats, burpees, and tuck jumps, are high-intensity workouts. With just a few repetitions, you can feel your heart pumping away!
These high-intensity exercises can be added to a circuit or a HIIT routine. This can help improve speed, agility, and power. Most importantly, it burns more calories because it engages multiple muscle groups and also serves as a form of cardio workout.
However, for individuals who are overweight, it is crucial to start with foundational exercises before diving into plyometric exercises. The intense nature of plyometric exercises can be straining for the joints and increase the risk of injury without a fitness base.
Powerlifting
Here comes the gym bros! Powerlifting is one of the most sought-after routines that we can add to our weight loss journey. Powerlifting focuses on three types of lifts - squat, bench press, and deadlift. These lifts target the major muscle groups in the body through compound movements.
They are excellent for weight loss because of their simplicity, unlike weight lifting where you focus on specific parts of the body for aesthetic, muscle, and strength building. Since powerlifting focuses on major muscle groups of the body, it can fully engage the whole body's muscles and increase muscle mass & strength.
Which Nuts are Best for Post-Workout Recovery?
With all the effort and sweat working out for weight loss, post-workout recoveries are crucial, and consuming balanced nutritious foods or snacks would further aid the process.
Nuts are the perfect snacks that can be added to your diet, they are highly nutritious and provide excellent amounts of protein, healthy fats, and micronutrients that are beneficial for muscle building and aid in weight loss.
Nuts for Protein
When it comes to muscle building, protein is one of the essential nutrients that helps with muscle growth and development as well as maintaining the muscle mass of our body.
Almonds and pistachios, known for their relatively lower calories, are considered the best nuts for weight loss, providing a healthy snack option packed with many other nourishing nutrients.
Nuts for Healthy Fats
While high fats may have a bad name to them, it's important to note that nuts contain high amounts of unsaturated fats, also known as healthy fats which can aid in weight loss.
Macadamias or walnuts in particular are rich sources of these healthy Additionally, they are more filling than protein and carbohydrates, which means they can help to keep you fuller for longer periods and reduce the likelihood of overeating.
Nuts for Micronutrients
Other micronutrients, such as magnesium and zinc, also aid in weight loss. Cashews are an excellent source of magnesium and zinc, which help regulate blood sugar levels, reducing cravings for unhealthy foods or snacks, and supporting metabolism. The faster our metabolism, the more calories we burn.
Unleash Your Power: Start Your Weight Loss Journey Today
Weight loss isn't solely about reaching a target number on the scale. It is about making long-term lifestyle changes to our physical activity and daily food intake
Weight gain doesn't happen overnight, so don't expect immediate weight loss. However, adjusting your lifestyle can expedite the process, and results will eventually show!
Engaging in power exercises doesn't just contribute to weight loss. It also enhances overall body health. Equally crucial is selecting the right foods or snacks, such as nuts.
Consuming 200 calories of minimal nutrients differs vastly from consuming 200 calories packed with a variety of quality nutrients. Additionally, maintaining proper portion control is essential. Remember, too much of anything could be detrimental to your health.
Lastly, no pain, no gain!
