Exercises for Weight Loss: The 8 Best Exercises to Help You Shed Pounds
In order to achieve your weight loss goals, you need to burn more calories than you consume each day. Exercising regularly helps you do that by boosting your calorie expenditure so you can burn more calories throughout the day, but there are specific exercises that can also help you reach your goal weight faster than others. These eight exercises are particularly beneficial when it comes to shedding pounds and achieving optimal weight loss results.
Why should I exercise?
Exercise is perhaps one of the best ways you can shed pounds. If you're wondering why exercise helps people lose weight, it's because regular physical activity causes a hormonal cascade that changes how our bodies both burn and store fat. Exercise helps us build lean muscle mass, which in turn increases our metabolic rate—the number of calories we burn just by being alive. These factors make exercise an incredibly effective tool when it comes to weight loss. Studies have shown that just 20 minutes of moderate-intensity exercise a day (think brisk walking) can result in significant weight loss over time, without any other changes to your diet or lifestyle. That makes sense, right?
The best exercises
According to recent research published in JAMA, aerobic exercise is best at helping people shed pounds. In that study, researchers compared two groups of overweight adults. One group followed a standard diet-and-exercise program. The other group followed a high-intensity interval training (HIIT) regimen, which included more aerobic exercise and less weightlifting than what's recommended by most public health agencies.
Workout routines that are effective and enjoyable
To help you begin losing weight, these exercises should be incorporated into your workout routine. This includes a regular exercise and weight-loss regimen, as well as improvements in eating habits. Incorporating more fruits and vegetables into your diet is recommended because they contain fewer calories and are more filling than junk food. Focusing on vegetables will also help reduce cravings by reducing blood sugar spikes. Be sure that you’re not overdoing it during workouts; exercise at a moderate pace instead of working at high intensities because exercising vigorously can cause your body to retain water which increases weight. By doing all of these things, you can start losing weight today!
What if I want to lose weight but can’t afford gym membership?
Get your heart rate up and burn more calories with these exercises that don’t require a gym membership or expensive equipment. And, if you do have access to a gym, consider it a bonus because you’ll be able to perform several additional exercises not listed here. And remember, variety is one of your best friends when trying to lose weight. There are no weights necessary and no barbells either! Just your bodyweight and some creativity! Here are 8 of our favorite (and most effective) exercises for weight loss that do not require a gym membership: 1. Mountain Climbers 2. Plank 3. Burpees 4. Bodyweight Squats 5. Chair Dips 6. Jumping Jacks 7. Pushups 8.
Tips for beginners
If you’re new to exercise, it can seem a little daunting. After all, if you’ve spent your life sedentary and then decide to start exercising, it’s reasonable that you might not have any clue where to begin. Fortunately, there are plenty of exercises for weight loss that beginners can do. If you need more inspiration, remember that many of these exercises count as moderate-intensity aerobic activity—which means they actually burn calories! (No excuses!) All you need is 10 minutes per day of intense movement (we recommend The Bear exercise), with five days a week being optimal. Want more details? Here are our best beginner workout tips.
Should I workout at home or go to the gym?
Exercise helps you lose weight, increase your energy level and get into the best shape of your life. The ideal type of exercise will vary depending on your current fitness level, current weight and how much weight you want to lose. If you’re a beginner or haven’t worked out in years, consider starting with a few 10-minute exercises from home before working up to going to the gym. If you’re more advanced, lifting weights at the gym is probably the better choice for losing weight fast than using equipment like machines or doing cardio alone on an elliptical machine or stationary bike. Working out in a group environment might also be helpful if you tend to get distracted by television when exercising at home.
Are you a swimmer? Section 5
Swimming is an excellent form of exercise. If you’re not a swimmer, check out the tutorials. If you already know how to swim but aren’t in good shape, try doing a couple laps a day. The point here is not just to get your heart rate up and your body moving; it’s also important that you challenge yourself in terms of endurance. Cardio should be done every day, at least once or twice if possible—but the most effective way to improve your fitness is by challenging yourself beyond what you think you can handle right now and pushing yourself past your previous limits.
Will I gain muscle weight by working out more? Section 6
If you’re worried about gaining weight while working out, don’t be. Your body only puts on muscle mass when it sees the need—meaning you have to work out consistently and eat a high-protein diet with lots of lean meat and healthy fats. If you consume excess calories, your body will store those as fat—not muscle. If people are concerned about gaining weight, I tell them that if they start eating well and exercising more than their current lifestyle dictates, they won't gain weight, says McCallum.
Comments
Post a Comment
Please do not enter any spam link in the coment box