If you’re overweight and looking to change your lifestyle, you may be wondering which type of exercise is most effective for you. Some people favor fast, intense workouts, while others prefer low-intensity, longer-duration sessions. But why is it beneficial to use your body’s fat to fuel cardio exercise, especially if you’re overweight? In this article, I will provide answers to that question! During cardio exercise, your body primarily uses two energy sources: carbohydrates and fats.

Just because it’s raining, it’s not a reason to skip your workout. In fact, you might even enjoy it!

Well then — I’m officially a certified fitness instructor. Today I successfully passed the course and exam organized by IWI. It’s internationally recognized, just saying — and I took the exam at the University of Physical Education (Budapest). Yay!

Here’s the thing: I deliberately refuse to grow up. It’s unnecessary trouble. Instead, I’d rather remain naive and (hopefully, in other people’s eyes too) funny. Curious. Experimental. For a while now, the idea had been circling in my head: since I’ve become this active lately, I should try jumping. The mini trampoline — or rebounder, however you call it. I started attending jumping classes with Beáta Majercsík in Esztergom. I liked it, although I felt quite clumsy at first.

For me, 2024 was the year of Garmin in sports. I moved more than I ever thought possible: I recorded 834 activities, covering a total of 3,473 km (walking, running, cycling, jumping) in 638 hours. My total step count reached 4,895,631. If I do a bit of math, the steps taken during activities, calculated with an 84 cm stride length, add up to 4,112,330. The difference between the two numbers—783,301 steps—represents the times when I was just “living.

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.