The 10 Best Exercises
If you are reading this right now, you are probably looking for an exciting workout that will make your blood run through your veins and make you sweat. And you know what? We’ve thought about all this. All we have to do is help you to succeed to achieve your goals, be it to strengthen you, reach a new personal record or lose weight. But let’s be realistic for a second: the hard part of workouts to lose weight is they are a bit of myth. Do not get me wrong: if you try to lose weight, a robust exercise regime has to be part of your plan. But it can not be the only thing.
This is the point: exercising is not enough by itself to lose weight. There is much more that comes into play when it comes to losing weight and body fat volume. In fact, in some cases, the exercise is not even technically necessary. If you want to lose weight, and for the record, it would be fantastic if you decide to do it and if you choose not to do it too, the adoption of healthy eating habits has to be the number one step towards your goal.
Speaking like a professional, you have to create a calorie deficit, which means spending more calories in a day than you consume. In fact, the expense of calories plays a much more important role than burning them in the gym, taking the purchase home, or any of the thousands of ways in which you put your muscles to work every day.
Other lifestyle habits, such as regulating sleep and managing stress, and health conditions (thyroid problems, for example) also affect your weight. The issue is that weight loss is a complicated and extremely personal journey different for each person.
Before delving further, it would be negligent not to point out here another fundamental fact: losing weight is not suitable for everyone. For some people it is much healthier to ignore their weight completely, never think of calories, or focus on anything else.
This is especially true if you have a history of eating disorders and you have to consult with your doctor before starting any weight loss plan. In fact, even if you do not have a history of eating disorders, you should consult as a professional on how to lose weight healthily.
And once you’ve done all that, there are some additional questions about workouts and weight loss that you should know.
First Of All, There Are Some Necessary Things You Should Know Before Starting A New Regimen Of Exercises To Lose Weight.
- The choice of food: the way you feed your body is even more important than your training options. I’ve talked about this issue before, but it’s worth reiterating: healthy eating habits are even more important than an exercise routine if your goal is to observe lasting changes in your figure.
- Exercise should become an essential part of your routine. To observe results, getting on the elliptical for 30 minutes a week while not missing any detail of a reality show is not enough. Instead, and according to Nike’s lead trainer, Flywheel’s advanced instructor and Bravo’s Work Out New York show star, Holly Rilinger, you have to sign up for three weekly workouts if you’re a beginner and do between five and six sessions if you have already been exercising for a while. “And keep in mind that rest is key to restoring yourself mentally, physically and emotionally, so make sure you spend at least one full day resting.”
- You will have to make a lot of effort in every training you do. It is not so easy to put the most of you in each of the workouts. “I’d rather see you do intensive workouts three times a week than see you give 50 percent for five days,” says Rilinger. “When you go through that door you decide to spend 100 percent of the time, and control all your training with a simple question: could you give more of me?”
- You will have to find a workout that you enjoy if you have any hope of not throwing in the towel. “Finding a coach or training that makes you happy is very important when it comes to losing weight,” says Rilinger. When you enjoy exercising you are more likely to become attached to it. Below, we show you 10 workouts that will help you reach your goal of weight loss. If you have tried a class here and there, and it has not convinced you, do not give up or stop practicing sports. You may not have found a monitor that you love, and that may cause you to get or give up on your goals.
Now that you have set your expectations (excuse me if it sounds a bit happy – this is a complex issue!) Let’s go for the exercises.
Taking into account that you have to eat well and get enough sleep, there are also specific exercises and workouts that can be especially useful to help you lose weight, burn fat or style your figure. These workouts tend to have a couple of elements in common: they tend to be high intensity and burn many calories in a short period.
These are the types of workouts that are recommended to make the most of the time in the gym (the park or the living room).
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1. Interval training
The number one training method that experts resort to again and again to lose weight is interval training. What is it about?
“Any form of exercise where your heart rate increases and then drops repeatedly,” says Rilinger.
This usually means striving for a specified time interval (hence the name), followed by an active rest, and then re-striving. That portion of active recovery is the key. You will need to go down a little, okay, several degrees of intensity before going back up to a higher intensity interval.
High-intensity interval training, also known as HIIT, is one of the many forms of exercise you can perform. Another very popular exercise is spinning, although this training usually focuses more on the cardio part than on the endurance, explains Rilinger.
He also points out that cycling requires you to use various muscles of the body (quadriceps, hamstrings, buttocks, and core to begin with), which again results in weight loss.
“The more muscles you have to incorporate, the more calories you will burn because all those muscles require energy to function,” she says. “And the more energy you use, the higher the number of calories burned. It’s a whole cycle. “
Read more: 16 Easy Exercises To Lose Belly Fat
2. Weight training
Consider weight training “the mother of all techniques for weight loss, the number one technique in the food chain of training, the top of the totem,” says Rilinger.
Resistance training, whether using your body weight or with additional weights, is an effective method to help you build muscle and burn fat. It has been shown that lifting weights increases your resting metabolic rate, which means that your body burns more calories even when you are not training.
The effect is not huge, but developing muscle means more muscle mass to spend calories as you progress through your day. Also, having more muscles means that you can train more intensely, increase weights and get even more out of each workout.
Also, if you lift weights at a high intensity, you get the added benefit of the “afterburning effect,” which is when you lower the weights, but your body continues to consume extra energy.
Rilinger suggests adding weight training to your exercise routine at least three times a week. And since your body will adapt to workouts after having been exposed to the same movements with the same intensity, these exercises will become less effective over time. The trainer recommends combining weight exercises every three weeks to prevent your body from guessing the routine.
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3. Boot Camp
For a workout that keeps your metabolism at a high level, try boot camp because this class combines two of the most effective training styles: interval and endurance.
“You will do complete exercises, some more focused on cardiovascular exercise and others on strength, for brief periods of time, along with short periods of rest,” says Adam Rosante, personal trainer and author of ” The 30-Second Body .”
But if it’s the first time you go to a boot camp class, speak clearly. Rosante says that a good coach will help you determine when you need to increase your weight or intensity (tip: if you can do 10 repetitions without problems, the level is very low), keep fit and provide variations for any movement that may be too hard or it may cause you an injury.
Read more: 7 Interval Workouts That Burn Fat Quickly
“In essence, boxing is another form of interval training,” explains Rosante. But it also makes you feel very strong.
This is the trick to remember:
It is a very common mistake for beginners to hit using only the strength of their arms, but most of your power will be derived from your trunk and will use muscles that are usually ignored in other workouts (i.e., the obliques).
It is best to carry out this type of training in a class because, according to Rosante, it is crucial for beginners to learn the proper postures from an instructor that can help you maintain a high-intensity level.
All you need to carry out this activity is a pair of shoes before going out the door. But if weight loss is your goal, running at a slow pace is not the way to go. Instead, look for a hill where you can sprint, or go up the slope on that treadmill.
“Running uphill forces you to work your buttocks and legs, two of the largest muscle groups in your body, which requires less muscle expenditure and more energy expenditure,” explains Rosante.
As mentioned earlier, the more energy you consume, the more calories you will burn. But it is essential to burn those calories properly.
“Lean on the hill, and drive your knees as high as you can, hitting the heel of your foot directly under your body”, – says Rosante. “Keep your hands open and your arms bent at 90 degrees, and bring your arms forward to the height of your face, and then back to the top of your back pocket.”
And try not to let your arms cross over your body since that will only waste the precious energy that your muscles need. If you train indoors, these are some fat burning routines that will help you get started.
There is a reason why CrossFit has become a booming activity within the fitness industry: it works, as long as you do not overdo it.
In CrossFit the workouts are varied, being able to do anything from swinging with kettlebells to rope climbs and box jumps, passing through front squats. The routines are designed to be short and intense.
The most important thing to look for is an informed coach who can explain all the movements and modify them when necessary. Of course, make sure you do not take the exercises to the limit to avoid injuries.
If your biggest excuse to skip a workout is that you do not have time, the Tabata is your dream come true.
“It is designed to be a four-minute high-intensity interval training exercise that consists of 20 seconds of total effort, followed by 10 seconds of rest, repeated eight times” – explains Shanon Squires, exercise physiologist and performance laboratory coordinator of the Colorado Health Center at Anschutz University.
This protocol can be used with any number of different exercises. You will increase your metabolism and heart rate in four minutes, but Squires warns that you should not make that a habit if you try to lose weight.
“Your body will adapt quickly to that interval, and you’ll have to increase the volume or intensity to keep getting benefits,” he says.
So that the body does not get used to it and you can continue to lose weight, Rosante suggests extending each session to 20 minutes and following the same format.
“You have to choose four exercises, like squatting, squatting, climbing or tripping, and then doing each one for 20 seconds as quickly and intensely as possible (maintaining the correct posture, of course). After that, you have to recover for 10 seconds and only 10 seconds. Perform eight repetitions in each movement (therefore, four minutes of work) before resting for a minute and move on to the next exercise. “
Okay, yoga in itself is not a great workout to lose weight.
But Rilinger claims that it can be a secret weapon in your arsenal against weight loss because it keeps you flexible and healthy for your other more intense workouts (like that kind of boot camp). But that is not all.
“Yoga requires balance and stability, which stimulates functional strength and helps our mental health,” says Rilinger.
Try to get the most out of yoga at least once a week. And if you can not go to the gym, there are many positions you can do at home.
Read more: The 5 Best Types of Yoga to Lose Weight
If you can not stand the idea of running or want to exercise without receiving a ton of blows to your joints, do some laps in the pool. This is a low impact exercise that will work with all your major muscle groups. As with most workouts, it is useful to get to the pool with a plan in mind. Try this, from Rosante:
“Step on the water as long as possible, standing in the deepest part and using your arms and legs to stay afloat. After that, rest for two minutes. Now nothing 10 100-meter series (100 meters are two lengths in a 50-meter Olympic pool), resting for a minute between sets. By the time you get out of the pool, your muscles will have worked out nicely. “
10. Jump rope
It’s time to go back to the good morning of elementary school when you learned to jump rope. This tool is cheap, portable (it fits in the hollows of your suitcase!), And can be used almost anywhere. After a few minutes, you will feel your heart rate accelerated!
Try it: this is a quick routine of Rosante that you can try:
- Heat with a slight 3-minute jump with the rope
- Do 100 classic jumps (both feet are lifted off the ground at the same time, and there are no additional jumps between jumps)
- Once you finish, immediately perform 100 quick jumps with the rope (classic jump but at a higher speed)
- Repeat steps 2 and 3, following this format: 50/50, 21/21, 15/15, 9/9
- If you want to exercise more, go back up the scale of the previous format until you reach 100/100 again
Oh, and whatever you do, do not do it barefoot. “Few things can be compared to the pain of missing a jump and hitting the toe with a rope,” says Rosante. Annotated Also, if you do not have a string by hand, you can do all this sequence simulating the style.
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