If you are reading this at this point, you are probably in the market for a dazzling formation that pumps blood and hits the wall. And, friend, we’ve got you covered. It’s about getting sweaty when you reach your goals and get stronger. But let’s be realistic here for a second: the difficult thing about Heavy-workouts is that they are a little, more or less … a myth. Make no mistake: if you are trying to get fit, a solid exercise program should be part of your plan. It just can’t be the only part.
Here’s the thing: training alone is not enough to lose weight. There is much more to do with losing weight and losing body fat; In fact, the movement is in many cases not even technically necessary. If you want to lose weight and it’s cool if you do it, and cool if you don’t, adopting healthy eating habits should be the first step. To be technical, you need to create a calorie deficit, which means you consume more calories in a day than you consume. The percentage of consumption plays a much more important role than the burning of calories in the gymnasium or the transport of your races at home or one of the thousands of other ways in which your muscles work daily. Other lifestyle habits like coping with sleep and stress and health problems (think of thyroid problems, to name a few) also affect your weight. The point is that losing weight is a complicated and extremely personal journey that doesn’t look or work the same way from one person to another.
And before we go any further, it would be negligent not to point out here another very important detail: weight loss Exercises is not for everyone. Indeed, for some people, it is much healthier to completely ignore their weight or never think about calories or focus on something else. This is especially true if eating disorders have occurred in the past. If this is you, you should talk to your doctor before following a weight loss Exercises. Even if you haven’t had an eating disorder in the past, you should talk to a doctor about healthy weight loss.
And once you’ve done all of this, there are additional things you need to know about weight loss Exercises.
It is estimated that half of all American adults try to lose weight each year.
In addition to dieting, exercise is one of the most common strategies used by people trying to shed extra pounds. It burns calories and this plays an important role in weight loss.
In addition to helping you lose weight, exercise has been linked to many other benefits, including better mood, stronger bones, and lower risk of many chronic diseases.
Here are the 10 best weight loss exercises.
Walking is one of the best weight loss exercises for a reason.
It is a convenient and easy way for beginners to start training without feeling overwhelmed or buying equipment. It is also a low impact exercise that does not tire the joints.
According to Harvard Health, an estimated 70 kg burns approximately 167 calories per 30 minutes of walking at a moderate speed of 6.4 km / h.
A 12-week study of 20 obese women found that walking 50 to 70 minutes three times a week reduced body fat and waist by an average of 1.5% and 1.1 inches (2.8 cm), respectively. .
It is easy to integrate walking into your daily life. If you want to add more steps to your day, try walking for lunch, climbing stairs to work, or taking your dog with you for other walks.
Try running 30 minutes three to four times a week to start. You can gradually increase the length or frequency of your hikes when you are fit.
2. Jumping Rope
It’s time for the good days of P.E. Ideal when you have learned to swing a jump rope. This tool is inexpensive, portable (it fits into the smallest parts of your case!) And can be used almost anywhere. After a few minutes, you will feel your heart rate speed up!
Try it: Here’s a quick routine for trying Rosante:
Warm-up with a slight 3-minute jump
Do 100 traditional jumps (both feet leave the ground at the same time and no additional jumps in the middle)
As soon as you are done, do 100 sprints with the jump rope immediately (think of the normal jump rope, but at an even faster speed).
Repeat steps 2 and 3, but follow this format: 50/50, 21/21, 15/15, 9/9
If you want more, go up the stairs until you reach 100/100 again
Oh, and whatever you do, don’t do it barefoot. “Little can be compared to the pain of losing a jump and hitting the tip of the toe with a jump rope,” says Rosante. Famous You can do all of this simulated sequence style, however, if you don’t have a string on hand.
3. Jogging or Running
Jogging and running are great weight loss exercises
Although they are similar, the main difference is that the running pace is generally between 6.4 and 9.7 km / h, while the running pace is faster than 9.7 km / h).
Harvard Health estimates that a 70 kg person burns approximately 298 calories per 30 minutes of jogging at 8 km / h or 372 calories per 30 minutes of running at 9 km / h. 7 km / h) speed (5).
Studies have also shown that running and running can help burn harmful visceral fat, commonly known as belly fat. This type of fat affects your internal organs and has been linked to various chronic diseases such as heart disease and diabetes (7Trusted Source, 8Trusted Source, 9Trusted Source).
Jogging and running are great exercises that can be done anywhere and can be easily incorporated into your daily routine. First, try to run 20 to 30 minutes 3 to 4 times a week.
If you find running or running outdoors difficult for your joints, try walking on softer surfaces like grass. Also, many treadmills have built-in cushioning that can relieve your joints.
Cycling is a popular exercise that improves your physical condition and can help you lose weight.
Although cycling traditionally takes place outdoors, many gymnasiums and gyms have stationary bikes that you can use to cycle while you stay indoors.
Harvard Health estimates that a 70 kg person burns about 260 calories if they cycle at a moderate pace for 30 minutes, or 298 calories if they cycle at a moderate rate of 12 to 13.9 miles per hour cogs (19-22.4 km / h) (5).
Not only is cycling great for losing weight, but studies have also shown that people who cycle regularly have better overall fitness, greater insulin sensitivity and less risk of heart disease, cancer and deaths compared to those who do not regularly ride a bike (10 sources of confidence, 11 sources of confidence).
Cycling is ideal for people of all fitness levels, from beginners to athletes. Also, it is a weight-free and stress-free exercise, so that your joints are not subjected to heavy loads.
5. Weight training
Strength training is a popular option for people who want to lose weight.
According to Harvard Health, a 70-kg person burns about 112 calories for 30 minutes of strength training.
Besides, strength training can help you build strength and promote muscle growth. This can increase your resting metabolism (RMR) or the amount of calories your body burns at rest.
A 6-month study found that just 11 minutes of muscle training three times a week resulted in an average 7.4% increase in metabolic rate. In this study, this increase is equivalent to burning an additional 125 calories per day.
Another study found that 24 weeks of strength training resulted in a 9% increase in the metabolic rate in men, which corresponds to an increase in daily calorie consumption of about 140 calories. Among women, the increase in metabolic rate was almost 4% or 50 more calories per day.
Also, many studies have shown that your body continues to burn calories for several hours after weight training compared to aerobic training.
Swimming is a fun way to lose weight and get in shape.
Harvard Health estimates that a 70 kg person burns about 233 calories if they swim for half an hour.
The way nothing affects the amount of calories burned. For 30 minutes, a 70 kg person burns 298 calories with hindsight, 372 calories with a chest thrust, 409 calories with a butterfly and 372 calories with water.
12-week study of 24 middle-aged women found that swimming for 60 minutes three times a week significantly reduced body fat, improved mobility, and various risk factors for heart disease, including high levels of total cholesterol and triglycerides, a decrease in blood
Another benefit of swimming is its low impact, which protects the joints. This makes it a great option for people with joint injuries or pain.
Well, yoga alone is not a great exercise for losing weight. But Rilinger says it can be a secret weapon in his weight loss arsenal as he keeps him flexible and healthy for his other more intense workouts (like this type of training camp). But that’s not all. “Yoga requires balance and stability, which promotes function and our mental health,” she says. Try to press it at least once a week. And if you don’t come to the studio, you can do a lot of things at home.
There is a reason why CrossFit has become such a thriving part of the training industry: it works as long as it is not outdated. The workouts are varied (you can do anything from kettlebells to rope climbing and boxed jumps to front squats) and the routines are short and intense. The most important thing you should find when looking for the box (CrossFit slang for “gym”) that is right for you: a knowledgeable trainer who can explain and modify the movements and make sure you are not doing your best. Injuries Here are a few things to consider before each WOD, and here are 11 of the best CrossFit gyms in the United States.
Squats are one of the best exercises for losing weight. If you do it right, you will endanger your heart and the entire lower part of your body.
Can’t you get rid of the extra fat around your thighs and buttocks? Do not be afraid. If you squat properly, you will endanger the entire lower part of your body and your heart. Squats are one of the best body weight exercises to burn fat on the thighs and buttocks and get your lower body back in shape in no time. Squats are popular with bodybuilders and athletes because they work (and how)! Once you get used to the normal type, you can change the speed, maximise the repetitions, try new variations like Jump Squats, Barbell Squats, Gun Squats and challenge yourself.
Start with feet shoulder-width apart, arms on each side or with weights. Keep your weight on your heels, lower your legs and raise your arms in front of you.
Keep your back straight and lower it until your thighs are parallel to the floor. Remember to keep your knees in line with your toes all the time.
Maintain a constant rhythm and get up. Repeat 3 sets of 15 repetitions.
10. High Intensity Interval Training
To maximize the benefits of your training, intensity is key. HIIT, i.e. high-intensity interval training, includes short training intervals with almost maximum effort, followed by longer recovery phases. The secret of HIIT is the strength with which you work in your intense intervals. The result Your body’s fat-burning potential increases and the pounds melt. High-intensity training increases the release of growth hormones that mobilize fat as fuel. For this reason, your 20-minute workout burns more calories during the day than a long, easy run around the block. Robin, Soul to Sole Academy instructor, suggests, “HIIT forces your muscles to work harder, burn more fuel, and perform better. It is a smart strategy that can help you lose weight quickly. ”
This weight loss exercises helps you to lose weight and Get stronger and fitter in your life