I recently researched how much exercise is needed to lose weight, and it turns out there is none. You should move to be healthier. The natural way to lose weight and keep your weight permanently is to change your diet for the long term. Exercise will help for a while, but then your body will get used to it and won’t burn extra calories by moving around as it initially did.

You already know that I love running to music - just look at my running pictures, all with headphones on. And I’ve established that you should listen to techno instead of podcasts on the way up a hill to make it easier to get over that hill. I’ve also dedicated a page here on the website to my beat-based Spotify playlists. They’re a mixed bag of music: you’ll find everything from Latin to pop to gabby techno (and more techno).

I assume you are a beginner and need help deciding how to start losing weight. You also want to have nice, firm muscles. How do you get started? Unfortunately, from my own experience, you can’t do both at the same time. Think about it logically: to build muscle, you’d need to put on extra weight and to lose weight, you’d need to lose fat. This is very difficult to do at the same time because you have to drastically change your diet and also incorporate a lot of (weight) training into your lifestyle.

I’m sure some of you have smart scales that can track not only your weight but also changes in muscle mass, water balance, body fat percentage, and even possibly visceral fat. These numbers other than body weight are probably not correct. Or, more correctly, they are for your legs (except for those scales that you not only stand on but have to hold a lever with your hand). Right. Don’t get hung up on your body fat percentage or visceral fat score.

Living in the prison of my own body - maybe that’s how I could describe what it was like to be fat. The bars of my prison were my excess weight. It kept me from doing what I wanted to do. Move the way I wanted to move. And in that prison, it was a pretty good life. Emotionally happy in a loving family but physically second-class. My prison guard was my appetite.

The current state of the science is that the key to weight loss is a calorie deficit. Period. There are no magical loopholes, no miracle cures. Eat less than the energy your body needs. However, there are some important things to consider. Supposedly, the primary reason for failure in weight loss diets is that the subjects don’t notice the small results, so they stop the diet prematurely. The solution to this is to systematically weigh yourself every morning after using the toilet and record your weight on a daily basis.

You Pay for Your Obesity with Your Happy Years Being fat has impacted my life. I’ve lost weight, but it’s also had an impact on my future – I hope only in the sense that I’ll be flabby for the rest of my life in my stretched skin. It bothers me, of course, but I try to think of it as a positive, hard-earned award. When I was fat, I was always the last one up the hill – if I didn’t turn back halfway up.

February is almost over, and you still haven’t started anything? I know the feeling. I put off any lifestyle changes for years. I mean, there were things I tried but didn’t have the patience to wait for the results, and there were things that worked, but then I didn’t incorporate them into my life. What makes it different now? Start with tiny changes. For example, use these steps and find a reason for yourself why you are doing it.

I spent about three months following the MAF 180 training plan, which was a success! Unfortunately, I have only done a few evaluations, but my average heart rate has dropped nicely as a result of regular low-heart rate exercise. Now I’m leveling up and switching to Zone 2 workouts. I try to put together my weekly exercise regime as follows: 5 minutes of gymnastics or warm-up every morning (this morning gymnastics is a miracle; I’ve been doing it since January) 3 yoga or mobility classes a week 4 hours of Zone 2 exercise (spread out over the week) in the form of indoor cycling, treadmill or trail running 1 or 2 HIIT workouts per week, occasionally 20-30 minutes, where I try to push myself to max heart rate at least 10 minutes of stretching after each workout For Zone 2 workouts, I calculate the heart rate range based on the LTHR (lactate threshold or lactic acid threshold) determined by the Garmin gadgets, which is the physical stress level at which the body’s production of lactate, or lactic acid, increases suddenly.