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The Best Workout Experts Recommend for Weight Loss

Updated: Jun 28, 2023

Who Says Cardio Isn’t fun?! Our Bodies are Made to Move!!

By Tasha Malkiel

The American Heart Association recommends we get at least 150 minutes per week of moderate-intensity aerobic activity, 75 minutes per week of vigorous aerobic activity, or a combination of both preferably spread throughout the week. (That’s 10-22 minutes a day)⁣.

Moreover, they claim that we gain even more benefits by being active at least 300 minutes per week. (That’s 42 minutes a day).⁣

Important to understand that I’m not talking about an hour or more of intense cardio every day! But rather 20-30 minutes a day with a good mix of strength training, cardio (high and or low intensity), and flexibility and mobility training. ⁣ According to The American Exercise Council, the benefits will not only build endurance and muscular strength in your lower body but also improve your overall flexibility from many multi-directional movements, not forgetting agility and hand-eye coordination.

You'll also get to burn calories Continuous energy demands on your muscles with little recovery time is great news for weight loss. Actually, strength and power can also be developed in your arms. Fun facts right?

Did you know that...A pound of muscle burns 3 times more calories than a pound of fat?

- You get sick less often when you workout

- Working out increases your productivity

- Workouts can improve the look of your skin

- Exercising boosts self-confidence

- Working out helps you sleep better. In my opinion, the best approach is often to choose a training program that incorporates a mix of cardiovascular and resistance modalities, as well as balance, variable resistance training, mindfulness, and stress reduction. Great news! We happen to offer it all on our Ola Ka Ola platform!

Now go ahead and sign up for the 3-month Fat Loss Program that I am co-leading with Trainer Ada Coonerty - A mix of Strength training and HIIT, paired with nutritional guidance, that will get you to your goal! I look forward to meeting you all! Yours always, Tasha.


Tasha Malkiel - Trainer

A certified group x fitness instructor, Personal Trainer for 10 years, and a mother of a 10 y/o boy. Tasha will be co-leading the OIa Ka Ola Fat Loss Program teaching Tabata cardio / HITT classes, and Dance classes. All classes feature a fusion of Latin and international music rhythms, and you'll find moves from dance styles like cumbia, merengue, salsa, samba, and soca, plus belly dancing, African and Indian dance styles (such as bhangra), hip-hop dance, and more! "I love empowering my clients. The best feeling is seeing how happy they feel after taking a class from me."

1 Comment

Harry Huiescu
Harry Huiescu
Apr 18, 2022


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