Last updated on Jun 22nd, 2021 at 02:51 pm

 “Exercise for Weight Loss” is an article series detailing the most successful exercise strategies that can be used to assist in speeding up the weight loss process, and help you end-up with a sleek, toned physique once your body weight gets down to your goal-weight. 

Starting the year strong (part one)

The new year inevitably brings innumerable fitness goals with it.  The purpose of this article is to talk about how you can move towards getting into healthier shape for 2020, and hopefully many years ahead, and how you can really stick to your health and fitness goals this year!

The key to getting your body to respond to training is a double-pronged fork. You need training which increases in difficulty over time, and you need to recover from each session adequately to take on the next one. These two prongs apply no matter what your training consists of, but we’ll use running as an example.

We’ll talk about the TRAINING part in this article

Let’s say you want to use running to increase your fitness and get leaner. Let’s also assume you’re not very fit at this stage.

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  • Start off by jogging for 5 minutes, and then walking for another 15 minutes thereafter.
  • Do this three times in week one, and then the following week, you’d try to run for 6 minutes, and walk for 14.
  • Week three would be running for 7 and walking for 13. Keep going on this programme until you can run for 20 minutes.
  • Then increase the total time by a minute or two per week, until you can run for 40 minutes.
  • Then start trying to run at a faster pace for the forty minutes every week.

This is a system wherein your exercise increases in intensity over time, which means you’ll continue to become fitter. Doing the same thing every day for week after week does not do this, because your body eventually adapts, and you’re not actually benefitting yourself anymore.

In part two we’ll discuss the RECOVERY part of the system. Stay tuned…


Take a look at the articles below for more information exercising for weight loss:


While All4Women endeavours to ensure health articles are based on scientific research, health articles should not be considered as a replacement for professional medical advice. Should you have concerns related to this content, it is advised that you discuss them with your personal healthcare provider.