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Workout Tips for Maintaining Weight Loss

By Rachel Carver

Success feels good. You've worked hard and lost the weight. But now what?

It's time to focus on maintaining your weight. This can be easier said than done. Experts recommend slowly introducing foods back into your diet. An exercise routine is still recommended to maintain your overall health.

Changing your workouts in maintenance mode might actually help you maintain your weight. Set a new goal for yourself. Find a physical activity you enjoy that you can stick with.

Read on for some ways to adjust your workouts post-weight loss.

Decrease Workout Volume

Keep working out. But you might be able to decrease the frequency of your workouts. Reduce your total weekly workouts, or decrease the completed sets during the workout. Knowing you can mix things up can help you avoid mental burnout.

Reduce Cardio

If you're not a fan of the treadmill or exercise bike, maintenance mode is the perfect time to decrease your total cardio workouts. Drop your cardio down to two 30-minute weekly sessions. This benefits people who used cardio to burn more calories.

However, don't change your cardio workouts if you enjoy them. If you can consistently do the workouts, stick with it.

Focus on Muscle Building

Many people focus on adding muscle after they achieve their weight loss goal. Start with four sets with 8-10 repetitions in each. Target multiple parts of your body by rotating your areas of focus. Cover your upper body, take a rest day, and then focus on your lower body.

Train Around a Specific Hobby or Sport

Whether you want to run a 5K or improve your golf swing, you can find something fun you want to get better at. Runners may enlist the help of a running coach to build up endurance for longer races. Golfers need rotational core strength to do their best on the links. The training you will need depends on the sport or hobby you choose.

The Bottom Line

Take a moment to enjoy your weight loss success. However, also use this time to plan new ways to be intentional about movement. Keep moving to stay healthy. And try to have some fun while you're at it. Long-term workouts can decrease your risk of developing type 2 diabetes and high blood pressure. If you love the energy a workout gives you, continue that to maintain your weight and to take on your busy life.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Mandeville, La.

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