📉 Weight Loss Guide

💪 Exercise for Weight Loss

Sport is not necessary for weight loss (you can lose weight with nutrition alone), but it is critically important for preserving muscle, speeding up metabolism and improving body composition.

🏋️ Strength Training

Strength training (3-4 times/week) is most important for weight loss because:

• Preserves muscle mass during a calorie deficit
• Increases resting metabolism — muscle burns calories even at rest
• "Afterburn" effect — calories are burned for up to 24-48 hours after training
• Improves body composition — even if weight does not drop, the body looks leaner

🏃 Cardio Training

📅 Recommended Weekly Plan

• 3× strength training (full body or split: upper/lower)
• 2-3× cardio (30-45 min, can be on separate days or after strength training)
• 1-2× active rest (walking, stretching, yoga)
• Daily: 8,000-12,000 steps (NEAT — the biggest untapped potential!)