(Last Updated On: 29/10/2018)

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We all know that exercise is important for overall wellbeing and health, but when it comes to losing weight it becomes even more crucial. Based on the previous article, we know that exercise play about 20% role in weight loss.

What are the top 5 benefits of exercise?

1. Exercise manage your weight better

Studies showed that inactivity causes weight gain and obesity. Exercise helps you burn extra calories to control your weight better. In another word, you can enjoy more food while reducing the chance of getting fat!

2. Exercise reduces the risk of getting chronic diseases

Research shows that lack of exercise is one of the major reason of getting chronic diseases. Regular exercise of at least 3 times a week can greatly reduce the chance of getting heart disease, high cholesterol, diabetes, and high blood pressure.

3. Exercise makes you happy

Exercise has been shown to release a hormone called serotonin which improves your mood and decrease the chances of having depression and anxiety.

4. Exercise makes you smarter

Regular exercise is proven to increase blood flow which overall improves brain function, protects memory and improves thinking skill.

5. Exercise increases energy level and enhances regeneration

Exercise can be an energy booster. Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system to work more efficiently. When your heart and lung are efficient, your body regenerates much faster than inactive people and having more energy in daily life. One study shows that 6 weeks of regular exercise reduce feelings of fatigue.

How often should you exercise?

It is very depending on the goal of your exercise. If your goal is just to maintain and healthy lifestyle, exercise 2 – 3 times a week is good enough. If you plan to lose weight fast, it is recommended to exercise 3 – 5 times a week.

Types of exercise

Endurance training (Aerobic)

Endurance training increases our overall stamina, breathing, and heart rate. It improves our heart, lung and circulatory system. Having good endurance and prevent us getting fatigue easily.

Strength training (Anaerobic)

Strength training makes our muscle stronger and prevents us from muscle loss. It is proven to help a lot on bone health to prevent osteoporosis. It helps us stay strong to carry out our daily activities.

Balance training

Balance exercise helps us prevent fall especially for people who are elder. It reduces the chance of us getting injuries due to imbalance.

Flexibility training

Flexibility exercise stretch our muscles and help our body stay limber. Being flexible give us more freedom of movement for other exercises as well as for your everyday activities.

What is the best exercise to lose weight fast?

Many of us have been looking for the best exercise to lose weight fast. However, this is depending on personal goals as well as your schedule. The best exercise regime for an overall health and fast weight loss consist of all 4 types of training as mention above.

Many of us always give excuses that we have no time to exercise due to a busy schedule. Thus, the best and most effective of exercise for a busy schedule to lose weight fast is practice high-intensity interval training (HIIT).

What is HIIT?

HIIT is a training in which we give all-out with one hundred percent effort through quick and intense bursts of exercise, followed by short recovery periods. This type of training gets and keeps our heart rate up to 80 percent capacity and burns more calories in less time.

What are the benefits of HIIT?

1. Burn calories up to 48 hours

Due to the intensity of workout and heart rate, HIIT is found to burn calories up to 48 hours after exercise. This means that your body is burning calories even when you are sleeping. Thus, it is an effective tool to burn your stubborn belly fat fast.

2. It’s very efficient

HIIT is super-efficient for those who are having busy schedule whether you want to squeeze a workout during lunch break or after dinner. We are required to perform HIIT training for only 15 minutes a day. It is proven to burn more calories than jogging on a treadmill for more than half hour. So, it is not an excuse not to exercise due to the busy schedule!


3. It improves your heart

Studies show that HIIT can reduce high blood pressure and heart rate. One study found that eight weeks of HIIT decreased blood pressure as much as traditional continuous endurance training in adults with high blood pressure. This is mainly due to the high intensity of heart rate during the training.

4. Might gain some muscles

HIIT is proven to help individuals gain some muscle as whole body muscles are being used during HIIT training. The increase of lean muscle will generally increase the metabolism rate.

How do you do HIIT workouts?

Choose any 3 or 4 of the exercise listed below. Perform each of the exercises for 20 to 30 seconds. Perform another exercise for 20 to 30 seconds without rest in between. Complete all 3 or 4 exercise. Rest for 2 to 3 minutes. Repeat the same 3 or 4 exercise for a total of 3 sets.

However, we are giving FREE complete fat loss guide with nutrition and exercise guide with the purchase of Apple Lite if you are looking to lose weight fast and healthy.


Regular exercise improves our overall well-being and health. For fast weight loss, perform 15 minutes of HIIT exercise a day for 3 to 4 times a week which able us to burn calories up to 48 hours during our busy schedule.

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