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Expert Weight Loss Workouts Guide

Zsuzsanna Seybold MD

Guide to Weight Loss Workouts: Dr. Zsuzsanna Seybold's Advice

As an experienced Weight Loss Expert in Fort Lauderdale, I answer many questions from several patients who come to see me every day.


They often ask about the best workouts for weight loss, how to target stubborn belly fat, and how much exercise they really need to see results.


The good news is that weight loss doesn’t have to be complicated.


With the right knowledge and a customized plan, you can make sustainable changes that fit your lifestyle.


Let’s tackle some of the most common questions about exercise and weight management.

Weight Loss Workouts
The best workout for weight loss is strength training combined with cardio. For the biggest impact, focus on working your large muscle groups—such as your legs, back, and glutes.

Which Workout is Best for Weight Loss?


The best workout for weight loss is strength training combined with cardio.


Strength training (like lifting weights or doing bodyweight exercises) helps build lean muscle, which boosts your metabolism and allows your body to burn more calories—even at rest.


Cardio, like walking or cycling, complements strength training by improving heart health and burning additional calories.


For the biggest impact, focus on working your large muscle groups—such as your legs, back, and glutes.


Exercises like squats, deadlifts, and lunges target these areas, helping you burn more calories during and after your workout.


Research shows that combining these two types of exercise can lead to greater fat loss and improved muscle tone.


What Workout Burns the Most Belly Fat?


While there’s no magic exercise to target just belly fat, full-body strength training and high-intensity interval training (HIIT) are your best bets.


These types of workouts burn fat all over your body, including the belly area, by boosting your metabolism and calorie burn.


Strength training is especially effective because it maintains your lean muscle mass, which helps your body torch fat more efficiently.


HIIT, on the other hand, alternates between short bursts of intense exercise (like sprinting or jumping jacks) and brief recovery periods, maximizing calorie burn in a short amount of time.


When paired with a balanced diet, these workouts can help you lose belly fat faster.


What is the 30/30/30 Rule for Weight Loss?


The 30/30/30 rule for weight loss is a simple, effective approach to combine diet and exercise. Here’s how it works:


  • 30 minutes of strength training: Focus on exercises like squats, push-ups, or lifting weights to build muscle and boost metabolism.


  • 30 minutes of cardio: Brisk walking, running, or cycling gets your heart rate up and burns extra calories.


  • 30 grams of protein per meal: Eating protein-rich foods like chicken, eggs, or beans helps you feel full, supports muscle recovery, and keeps your metabolism running strong.


This balanced approach ensures you’re covering all bases—burning fat, building muscle, and fueling your body with the nutrients it needs.


If I Exercise 1 Hour a Day, How Much Weight Will I Lose?


If you exercise for one hour a day, your weight loss depends on factors like your diet, current weight, and the type of exercise you’re doing.


On average, burning 500 calories daily through exercise (about an hour of brisk walking or moderate-intensity strength training) could lead to a weight loss of 1 pound per week, since 3,500 calories equals roughly 1 pound of fat.


However, weight loss isn’t just about the calories burned during exercise—it’s also about creating a healthy balance between what you eat and how much you move.


Pairing consistent exercise with nutrient-dense meals and plenty of protein will make your efforts more effective.


And remember, the key is sustainability—focus on habits you can maintain long-term!


Weight Loss Is An Individual Journey


Weight loss is a journey, and there’s no one-size-fits-all solution.


Strength training, cardio, and balanced nutrition are proven strategies, but the best plan is one that works for you.


At Seybold MD, I specialize in creating customized weight management plans that fit your lifestyle and make reaching your goals easier.


Together, we can find a plan that helps you look and feel your best—inside and out.


Ready to take the next step? Let’s get started today!


Dr. Zsuzsanna Seybold MD





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