Staying fit and healthy is an aspiration for most individuals, however, not everyone is inclined to invest the necessary effort. The prospect of consistent exercise may seem daunting, but what if it were possible to achieve fitness goals without adhering to a daily workout regime? Recent research suggests that adopting a ‘weekend warrior’ approach to exercise could prove equally effective in facilitating weight loss.
The UK’s National Health Service (NHS) prescribes 150 minutes of moderate exercise and two sessions of strength training each week. Yet, a study published in the journal Obesity proposes that compressing these workouts into just one or two days can result in reduced levels of body fat. The researchers observed that ‘weekend warriors’ engaged in longer and more intense exercise sessions compared to those who spread their workouts across the week.
Lihua Zhang, co-author of the study, endorsed the ‘weekend warrior’ pattern as a viable option for individuals with sedentary occupations or hectic schedules. Furthermore, a study from the Journal of the American College of Cardiology indicated that women need only half the amount of exercise as men to derive similar cardiovascular benefits. This suggests that one rigorous weekly workout could contribute to weight loss and enhance heart health.
So, how can one achieve fitness objectives with minimal exertion? Experts advocate embracing any form of physical activity over inactivity. Consistency is pivotal, and choosing enjoyable and practical physical pursuits can help maintain a routine. Incorporating general physical activities into daily life, such as walking, using the stairs, or breaking up prolonged periods of sitting, can yield significant health benefits.
Furthermore, engaging in ‘exercise snacking’ – brief bursts of vigorous activity throughout the day – can also lead to substantial health gains, alongside the central role of resistance training in building muscle. Pairing these activities with a protein-rich diet and calorie-controlled eating plan can support weight loss and overall health.
For those interested in a minimal effort weekly workout plan for weight loss and well-being, the following guide is proposed:
Monday
– 10-minute resistance workout, 20-minute brisk walk
– Breakfast: Overnight oats and yoghurt (not exceeding 350 calories)
– Lunch: Avocado on whole grain toast (not exceeding 300 calories)
– Dinner: Prawn stir fry with beansprouts, peppers, and broccoli (not exceeding 350 calories)
Tuesday
– Aim to reach 5,000 steps, with a target of 7,000 if feasible
– Meals similar to Monday
Wednesday
– 45-minute run, cycle, or swim
– Breakfast: Two halloumi slices on wholegrain toast (not exceeding 300 calories)
– Lunch: Red pepper and tomato omelette (not exceeding 350 calories)
– Dinner: Cod with herby new potatoes (not exceeding 350 calories)
Thursday
– Two walks totaling 1 hour and 15 minutes of activity
– Meals similar to Monday
Friday
– 10-minute resistance workout, 20-minute brisk walk
– Meals similar to Monday
Saturday
– 45-minute run, cycle, or swim
– Meals similar to Monday
Sunday
– Achieve 7,000 steps
– Meals similar to Monday
It is imperative to seek guidance from a fitness professional or healthcare provider before embarking on any new exercise or diet regimen. While adopting a ‘weekend warrior’ exercise pattern may be alluring, it is essential to establish a routine that aligns with an individual’s needs and supports overall health and wellness. Therefore, it is worth exploring this approach as a viable means of achieving fitness goals.