Exercises for weight loss is a very important part of weight loss because to lose some pounds as an overweight or obese person, you can never achieve the best results with diets alone without exercise. Exercise complements the results you have had dieting. Weight loss is usually about 75% diet based and 25% exercise. So, both programs work together. You cannot embark on weight loss considering diets and overlooking exercise or exercise while you overlook diets.
One of the main reasons exercise is necessary in weight loss programmes is that it helps to maintain or keep your weight loss. What is the need of losing some weight and gaining back the some weight after a short while? Studies have revealed that people who lose weight and keep it off over a long term get regular physical activity.
Exercising is the best way out there to build muscles and burn a lot of calories.
See Also: 10 Most Friendly Food For Weight Loss
Weight loss through exercise is more a mental challenge than a physical challenge and so you must make up your mind to have results as you desire. I subscribe to this saying “No pain, no gain“. To achieve the best out of exercising, you must have an “I can do it mentality“. You must determine not to give up on the process.
So check these 7 exercises for weight loss as you journey through this sweaty path:
1. Running
Running is among one of the most effective exercises for weight loss. It delivers more results because people who run typically burn lots of calories per minute than they do when riding a bike, swimming or anything else. Studies have revealed that those who jog up to 30 minutes per day burn at least 300 calories.
Running don’t just only help you to burn lots of calories, there are other benefits that running brings: It helps you to improve metabolism, preserves or maintains the overall health of your health, suppresses cravings consequently maintaining the negative energy balance, also gives rise to healthy eating habits.
You may ask, how much should I run to achieve significant weight loss?
In order to lose weight as you desire, running 3-4 times per week for 45 minutes to 1 hour is good enough and will give significant results.
2. Skipping
Skipping happens to be an extraordinary and low cost way of weight loss through exercise. It is a cardiovascular workout just like bicycle riding and jogging. Studies have shown that skipping burns more calories per minute and also engages more muscles than swimming and even rowing. Jumping rope or rope skipping can achieve a “burn rate” of up to 1300 calories per hour of vigorous activity, with up to 0.1 calories consumed per jump.
During skipping, the impact of each jump or skip is usually absorbed by the both legs. So this kind of exercise for weight loss may pose lower risks for knee damage than running.
3. Swimming
Swimming does not help you burn lots of calories so as to lose weight, but it is also advantageous in improving overall health and fitness. It helps as well in toning the muscles. Swimming engages several different muscle groups and the cardiovascular system, so it can provide an excellent workout for different kind of people.
Regular swimming will do a great deal in helping you maintain and keep a perfect weight after you have achieved your weight loss target. The American Centre For Disease Control, CDC recommends least two hours and 30 minutes of moderate exercise, such as swimming per week.
Are you looking to burn belly fat? Search no more. All you require is grant your self the opportunity to hit the pool to burn calories and target your tummy with specific strokes and exercises. Breaststroke, butterfly and backstroke all engage your core, length after length, while movements like water crunches give your abs a run for their money.
4. Squats
Basically for leg exercises, but they are very beneficial in helping you shade off fat around your glutes, thighs and as well strengthen your core. Continuous squatting helps you build up more strength in your legs and tone your back, abs and legs. Researches have shown that squats helps the body to get more oxygen by increasing blood circulation in the body.
As you gain more and more experience squatting as an exercise, the calories will keep burning and muscle will keep building. Building more muscles is a sure sign that you shielding away the fats.
Do planks exercises to get rid of that extra fat around your thighs and butt.
5. Planks
Planks happen to be one of the best exercises for developing abs and building core strength. It is very ideal to start your workout routine with plank exercises as it warms up the body while stabilizing the muscles.
How is planks exercises done? Your body should be long and straight. You will have to kneel on a mat on all fours with your hands directly under your shoulders. Stretch your legs back one at a time to come into a plank position and engage your abdominal muscles
For best results, practise planks daily. Note that you can space your planks exercises throughout the day and do it 3-4 times daily. Try to hold the position 10 seconds longer each time. Perform other body-weight exercises at the same time.
6. Pushups
Why Pushups? Just like squats, pushups are compound movement that engage almost all the muscles of your body. Although pushups may not help you lose weight significantly as quickly as when you engage in aerobic exercises, they can play a helpful role in improving physical fitness.
In addition, muscles burn more calories than fat, so strengthening your arm and shoulder muscles through pushups can aid to boost your metabolism slightly.
See below for several pushup variations:-
7. Lat Pulldown
The lat pulldown does a lot of work on the major muscles of your back (the latissimus dorsi), and this helps you burn calories as well as strengthen your back. It is most effective at strengthening the lats, but you can also use it to work the biceps and triceps. Different hand position can put more of the work into these other muscles. Doing pulldown with the hands close together, you’ll feel the triceps muscles work.
It is no more time to lazy about or make excuse. Now is the time to shade the wait off, burn the calories. With these different exercises mentioned above, you cannot say you just don’t know how to lose weight anymore! You can now lose weight easily. Go for it!
If you do know any other quick weight loss exercises? Please feel free to share with us in the comments section below or you can share this post via the social media links below if you love this post.
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