The Hard Truth: Exercise Alone Won't Make You Lose Weight
You cannot out-exercise a bad diet. This is the single most important thing to understand before we discuss any workout.
A plate of jollof rice with chicken contains about 700 calories. To burn that off, you would need to run for 70 minutes or walk for over 2 hours. Meanwhile, not eating the extra portion takes zero effort.
The 80/20 Rule
Weight loss is primarily about what you eat. Exercise helps with muscle retention, health, and maintaining your results. But the weight comes off in the kitchen.
That said, exercise is still important. It prevents muscle loss, improves your mood, helps you sleep better, and makes it easier to keep weight off long-term. Just don't expect it to compensate for overeating.
Calories Burned Per Exercise (30 Minutes)
These numbers are for a person weighing about 70kg. Heavier people burn more, lighter people burn less.
| Exercise | Intensity | Calories (30 min) |
|---|---|---|
| Walking (brisk) | Low | 150 |
| Running (moderate) | High | 300 |
| Swimming | Moderate | 250 |
| Cycling | Moderate | 220 |
| Skipping rope | High | 350 |
| Dancing (vigorous) | Moderate | 200 |
| Weight training | Moderate | 180 |
| Housework (cleaning) | Low | 100 |
The Reality Check
To lose 1kg of fat, you need to burn roughly 7,700 calories more than you consume. If you walk for 30 minutes daily and burn 150 calories, that's about 4,500 calories per month. Without diet changes, that's only 0.5kg weight loss monthly from exercise alone.
Home Workouts (No Equipment Needed)
Lagos traffic can make getting to a gym impossible some days. These exercises work anywhere and require nothing but your body.
Beginner (15 minutes)
- 2 min Marching in place (warm-up)
- 10 reps Squats (bodyweight)
- 10 reps Wall push-ups
- 10 reps Lunges (each leg)
- 20 sec Plank hold
- 2 min Gentle stretching
Repeat circuit 2-3 times
Intermediate (25 minutes)
- 3 min Jumping jacks (warm-up)
- 15 reps Squats
- 10 reps Push-ups (floor)
- 20 reps Mountain climbers
- 15 reps Lunges (each leg)
- 10 reps Burpees
- 30 sec Plank hold
Repeat circuit 3-4 times. Rest 60 seconds between circuits.
Tips for Home Workouts
- Exercise in the morning before the day gets busy
- Use YouTube videos for guidance (search "beginner HIIT workout")
- Find a clear space in your parlour or bedroom
- Start with 3 days per week, not every day
Gym Workouts
If you can make it to a gym consistently, you'll have access to equipment that makes building muscle easier. The key word is "consistently" - a gym membership you don't use is wasted money.
Basic Gym Routine (3 days/week)
Day 1: Upper Body
- - Chest press machine
- - Lat pulldown
- - Shoulder press
- - Bicep curls
- - Tricep pushdown
- - 15 min treadmill
Day 2: Lower Body
- - Leg press
- - Leg curl
- - Leg extension
- - Calf raises
- - Hip abduction
- - 15 min cycling
Day 3: Full Body
- - Squats (goblet)
- - Rows
- - Lunges
- - Push-ups
- - Plank
- - 20 min treadmill
Do 3 sets of 10-12 reps for each exercise. Rest 60-90 seconds between sets.
Lagos Gyms
-
Body & Soul - Lekki, Victoria Island
Premium option. Clean, well-equipped.
-
Fitness Plus - Ikeja, VI, Lekki
Mid-range. Good equipment, multiple locations.
-
CrossFit Lagos - Lekki
Group classes. High intensity.
-
Estate/Hotel Gyms - Various
Often overlooked. Quiet, less crowded.
Abuja Gyms
-
The Place Fitness - Wuse, Maitama
Well-maintained. Good trainers.
-
Fitness Factory - Wuse 2
Affordable. Basic but functional.
-
Jabi Lake Mall Gym - Jabi
Convenient if shopping nearby.
-
Hotel Gyms - Transcorp Hilton, etc.
Day passes available. Premium equipment.
Before Joining a Gym
Visit during your planned workout time. Check the crowd level, equipment condition, and cleanliness. A gym that's packed at 7am when you want to exercise will frustrate you into quitting.
Walking: The Most Practical Exercise for Nigerians
Walking is underrated. It burns calories without stressing your body, requires no equipment or gym membership, and you can do it anywhere. For most people trying to lose weight, walking is the most sustainable form of exercise.
About 1 hour of walking
Per 10,000 steps
With proper diet
Making Walking Work in Nigeria
Where to Walk
- - Your estate (early morning or evening)
- - Lekki Conservation Centre (weekends)
- - Freedom Park, Lagos Island
- - Millennium Park, Abuja
- - Shopping malls (air-conditioned)
- - Around your office during lunch
Tips for Consistency
- - Walk early morning before it gets hot
- - Use a step counter app on your phone
- - Park farther from destinations
- - Take stairs instead of lifts
- - Walk while on phone calls
- - Find a walking partner
Building a Sustainable Routine
The best exercise routine is one you'll actually follow. A perfect plan you abandon after two weeks is worthless. Start small and build up.
Week 1-2: Start Small
Walk 15-20 minutes, 3 times per week. That's it. No gym, no intense workouts. Just establish the habit of moving your body regularly.
Week 3-4: Increase Duration
Extend to 30 minutes, 4 times per week. Add one home workout session. Your body is adapting, and exercise should feel easier.
Week 5-8: Add Intensity
Walk for 45 minutes daily, or 30 minutes brisk walking. Add 2 strength training sessions per week (home or gym). Start tracking your steps.
Week 9+: Full Routine
Aim for 150+ minutes of moderate activity weekly. Include 2-3 strength sessions. This is your long-term sustainable level.
Common Mistakes to Avoid
- Starting with daily intense workouts (you'll burn out in two weeks)
- Buying expensive gym membership before proving you'll go
- Skipping rest days (recovery is when your body improves)
- Expecting exercise to fix a bad diet
Strength Training for Fat Loss
Muscle burns more calories than fat, even at rest. Building muscle through strength training raises your resting metabolism. This means you burn more calories throughout the day, not just during exercise.
Benefits of Strength Training
- Higher resting metabolism (burn more calories doing nothing)
- Preserve muscle while losing fat (look toned, not just smaller)
- Stronger bones and joints
- Better insulin sensitivity
- Afterburn effect (keep burning calories after workout)
Bodyweight Strength Moves
-
Squats - Works thighs, glutes
10-15 reps, 3 sets
-
Push-ups - Chest, arms, shoulders
8-12 reps, 3 sets
-
Lunges - Legs, balance
10 each leg, 3 sets
-
Plank - Core stability
30-60 seconds, 3 sets
-
Glute bridges - Glutes, lower back
15 reps, 3 sets
For Women Worried About "Bulking Up"
Lifting weights won't make you bulky. Women don't have enough testosterone to build big muscles easily. Strength training will make you look toned and defined, not masculine. The women you see with very large muscles are either using hormones or have trained for years with that specific goal.
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Frequently Asked Questions
Can I lose weight with exercise alone?
Exercise alone rarely leads to significant weight loss. Diet accounts for roughly 80% of your results. Exercise helps with muscle retention and health, but the weight comes off primarily through eating less.
What is the best exercise for weight loss?
The best exercise is the one you will actually do consistently. For most people, this is walking. It requires no equipment, no gym, and can be done anywhere.
Should I do cardio or strength training?
Both are beneficial. Cardio burns more calories during the workout. Strength training builds muscle which increases your resting metabolism. A combination of both gives the best long-term results.
How many calories does walking burn?
A 30-minute brisk walk burns approximately 150 calories for an average person. Walking for one hour daily can burn about 300 calories.
Can I lose weight exercising at home without equipment?
Yes. Bodyweight exercises like squats, lunges, push-ups, and burpees are effective for burning calories and building muscle. Many people achieve significant results with home workouts alone.
Need Help With Your Weight Loss Journey?
Combine exercise with our medications for faster, more sustainable results. Contact us for a consultation.
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