Obesity can lead to a number of serious health problems, including heart disease, diabetes, stroke, and some types of cancer.One method that can help a person lose weight is to limit the number of calories taken in through their diet. The other way is to burn extra calories with exercise.Working out isn’t enough on its own to make weight loss happen. There’s so much else that goes into weight loss and body fat loss.
Keeping in mind the eating well and the sleeping enough, there are certain exercises and workouts that can be particularly useful in helping you lose weight or burn fat or change your body composition. These workouts tend to have a couple of elements in common: They’re generally high-intensity and they burn a lot of calories in a short amount of time.
1. Strength Training
It’s a misconception that doing weights bulks you up, it in fact also helps you slim down and enhanced your metabolism. The secret to shedding pounds is actually to build muscles. Another option is circuit training, which involves moving quickly from one exercise to the next, and burns more calories than a typical weight workout. It blasts fat and sculpts muscles. Strength train at least three times a week on nonconsecutive days, targeting all the main muscle groups and using compound exercises. Compound exercises burn more calories and are more effective at stimulating muscle growth than single-joint isolation exercises. Include compound exercises in your routine, such as dead lifts, lunges, squats, bench press, military press, pushups and pullups.
2. Brisk Walking
Brisk Walking is the easiest weight loss exercise, and low intensity of course. If you’re a beginner, start by walking 3 days per week for at least 20 minutes and then gradually increase the frequency and duration of your walks until you are walking 30-60 minutes per day and six times a week. Experts suggest that brisk walking for 30 minutes at a moderate speed can help you burn 150 to 200 calories. So just put on your walking shoes, turn on the music and walk off your weight.
3. Surya Namaskaram
Surya Namaskaram, one of the most widely practiced and basic yoga asanas, actually focuses on various parts of the body and work wonders with weight loss. The term literally translates to sun salutation, and comprises a series of 12 different poses encompassed in one including the prayer pose, forward bend and the bhujangasana. It helps strengthen your skeletal system and ligaments. Being a great way to keep the body active, it also aids in reducing stress and anxiety. Breathing in and out during the poses helps you lose more weight.
4. Skipping/Jumping Rope
Jumping rope is a great calorie-burner. Skipping for weight loss is considered to be one of the best cardio and High-Intensity Interval Training workout. It helps you lose around 1300 calories/hour. Its great edge over running is that skipping can be easily done indoors and even bad weather condition or pollution or traffic cannot come in the way of our convenient weight loss exercise.
Aerobic exercise burns up calories, which can in turn help you shed excess weight and also tones your muscles and improves posture. Aerobic exercise (over time) gives you more energy to work out. By increasing your body’s ability to take in and use oxygen for fuel, aerobic exercise can increase your stamina, giving you more energy for both work and play. 30-45 minutes of High Intensity Cardio is essential to see significant effect. Remember the effort should be continuous.
Swimming workouts burn fat, trim inches and help you get stronger, fitter and healthier than ever. Swimming vigorously can burn up to 500-700 calories an hour, whether you do a breaststroke or freestyle. It’s a highly effective form of exercise for weight loss and toning. Swimming engages all of the major muscle groups, from your abdominals and back muscles to your arms, legs, hips and glutes. It can be your sole form of fitness but can effectively compliment other exercises like walking and running as well. So go ahead, make a splash, lose weight and feel great.
You may want to lose weight fast, but losing excess body fat is often the real goal.Consistency in eating a healthy diet and enjoying exercise are what can keep you on course and get you to the finish line. Find the exercise schedule and activities that you will make an ongoing part of your life.