There is so much ways that leads to weight loss. In fact, exercise is not even technically necessary in many cases. The most important item is to adopt healthy eating habits and achieve a calorie deficit, which means you consume more calories per day than you eat. Your food choices are even more important than your exercise choices if your goal is to see lasting changes in body composition. But exercising plays a big role in consuming extra calories, and you’ll lose weight a lot faster if you activate your muscles.
Whether you go to the gym, run, and even carry groceries home. It’s important that you move. Other lifestyle habits, such as sleep and stress, and health conditions (such as thyroid problems) also affect your weight. The point is that losing weight is a complex and individual process that doesn’t work the same way from one person to another. Also, there are several factors that need to be included in order to succeed in losing weight.
Keeping in mind that you eat well and sleep well, there are certain exercises that can be especially helpful to lose weight, burn fat, or change your body composition. These exercises usually have several elements: they are usually high intensity and burn a lot of calories in a short time.
Before we find out which exercises claim to be consuming the most calories, you are advised to consult your doctor or trainer before deciding to lose weight. Many people make mistakes when they change their diet or exercise plan on their own initiative and can cause more negative consequences than benefits. Therefore, consult experts to instruct you how to lose weight in a healthy and safe manner.
Here are some exercises that trainers recommend to do for weight loss:
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Experts say this method is the number one method for losing weight. It is any form of exercise in which the heart rate is repeatedly abruptly and very rapidly accelerated and then slowed down. This means that at one time interval you can do the exercise at a very high intensity, followed by either a lower intensity exercise (active rest) or regular rest and then a high intensity interval again.
Resistance training, whether it is body weight alone or with extra weights, is an effective method that helps build muscle and burn fat. Weight lifting has been shown to increase your resting metabolism, which means that your body burns more calories, even when you are not exercising. The effect is not huge, but building muscle means more muscle mass to burn more calories throughout the day. Plus, more muscle means that you can do harder workouts next time, increasing your weight and getting even more out of each workout.
High-intensity weights or anaerobic workouts cause the EPOC effect, that is, calories burned after exercise. EPOC indicates excessive oxygen consumption after exercise (calorie burn after exercise). The reason why weight training has such a long-lasting calorie-burning effect is that, the higher the intensity, the more oxygen your body will need after exercising to recover muscle. By choosing exercises that enhance that effect, in the long run, you get the greater effect of losing calories. Muscle is the tissue with the highest metabolism, so the more we have it, the more effective it is to burn calories throughout the day.
Add weight training to your routine at least three times a week. Also, as your body adapts to the exercises after being exposed to the same movements at the same intensity, over time the workout you repeat becomes less effective. Therefore, the training plan should be changed at least every three weeks for better effect.
All you need to run is a pair of running shoes before you head out the door. However, if you want to lose weight it would be best to find an uphill route to sprint or increase the slope of the treadmill. You can also run up the stairs. Running uphill activates your glutes and legs, which are the two largest muscle groups in your body, which means they burn a lot of calories.
Cycling is another cardio workout that can help you lose weight. You can lose 400-1000 calories in one hour. This of course depends on a number of factors such as your weight, speed, and slope of the route. This type of training does not strain your joints and has another benefit, which is fun. Most people like to ride a bike so they don’t need much motivation to take a few laps.
If your excuse for not training is a lack of time then there is the right thing for you. Tabata. It is designed to be four minutes of high intensity interval training consisting of 20 seconds of total effort followed by 10 seconds of rest, repeated eight times. You can use this protocol with any number of different exercises. You will speed up your metabolism and heart rate in four minutes, but this time frame becomes a habit if you are trying to lose weight. Your body will adapt to this interval quickly and you will need to increase volume or intensity to continue to benefit from it.
To do this, extend the session to 20 minutes and follow the same format. Simply choose four exercises – consider jumping ropes, squats, hikers and jumping jacks. Then work out every 20 seconds as fast and fast as you can (of course, while maintaining proper form), then rest for only 10 seconds. Repeat eight rounds with one exercise, then take a minute’s rest and repeat the same with the next exercise.
Boot camp is the type of training that will keep your metabolism up to speed. These exercises combine the two most effective training styles: interval and resistance. You will perform exercises, some of which are more focused on cardio and others on strength, at high and low intensity intervals.
If this is your first time going to boot camp, ask for advice. A good instructor will help you determine when you need to lift weight or intensity (tip: if you can easily go through 10 reps, it’s too easy).
Basically boxing is another form of interval training. There is one trick to keep in mind: It is a common mistake for beginners to use only the strength of their hand, but most of your strength comes from your body, thus using the muscles you normally ignore in other exercises.
If you are a beginner, this type of exercise is best done under the supervision of a trainer to learn the right technique and an instructor can help you maintain a high level of your intensity.
There is a reason why CrossFit has become such an advanced part of the exercise industry. It works positively, but until you overdo it. Various exercises can be performed, it is important that the routines are short and intense. The most important thing is to look for the gym that best suits your content. A well-informed trainer can explain and change your movements. Make sure that you do not reach the point of injury.
Read how CrossFit can help you lose weight.
Whether you are experiencing stressful situations at work or in life or creating stress in your body through exercise (yes, it is stress too!), it is important that you reduce stress in such situations. Stress, which increases cortisol production, can lead to more abdominal fat. They also found that people with higher belly fat had more negative mood and higher levels of life stress. It’s like a vicious cycle.
Okay, just yoga is not a great weight loss exercise. But it can make you flexible and healthy for your other, more intense workouts. In addition, yoga requires balance and stability, which promotes functional strength and helps our mental health. Set aside time for yoga at least once a week, if not in the studio, many exercises can be done at home as well.
If you can’t even think about running or just want to exercise without a bunch of wrist bumps, do a few laps in the pool. It is an exercise that does not damage your joints and activates all your major muscle groups. That’s why swimming is a great form of whole-body training, as well as cardiovascular training. Plus, swimming is a great cross-training activity for all runners.
The jump rope is an inexpensive tool, portable and can be used anywhere. With it, you can do a good high-intensity workout where you can feel your heart rate after just a few minutes.
Long quick walks are last on this list, but absolutely essential if you want to lose weight. Walking has so many incredible benefits and is a great stress reliever and fat burner. Take every opportunity you can to walk instead of using some means of transportation. Also, avoid the elevator and climb the stairs.
Also read: How much sleep do you need to lose weight?