6 Best Workouts/Activities For Weight Loss

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.

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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.

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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.

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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.

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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.

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5. Aerobics

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.

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6. Swimming

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.


Importance of Leg Workout for Overall Health

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You may find it strange, but lower-body training is advantageous when you want to stimulate upper-body growth. Leg workouts stimulate some of the largest muscles in your body, which helps create a metabolic state that is conducive to muscle-building and enhance production of growth. Working all the major muscles in your body will lead to faster and better results.

Because the legs, along with the glutes, contain some of the largest muscles in the body, heavy-resistance leg workouts do a lot to stimulate growth hormones, which benefit muscle growth all over the body.

There are many benefits of working out your legs like – it will build more muscle by increasing the growth hormones, you will burn more calorie – since leg is one of the big muscle you need to spend more energy in workout, it will improve aesthetics of legs, you will improve in your big lift – like squat and dead lift because our legs and core produce the majority of power during heaving lifting. Yes, even when you’re bench-pressing, it is your lower body that is engaged to help provide a stable platform to pump from.

Remember, core strength supports the body in almost every movement. And the deadlift – the King of Exercises – is the key core strength building movement.

Regular lag workout reduce risk of injury.

Neglect your lower half and you are running the injury sooner or later.

Muscle imbalances, poorly conditioned hamstrings, and a lack of mobility will lead to a number of issues such as low back pain. Squats, lunges and deadlifts will help develop your hamstrings, build muscle around weak joints and help promote stability and mobility.

Let’s be clear about this. If you are serious about building muscle, developing functional strength, and reducing the risk of injury, then you need to work on your legs. Often. A minimum of one workout session per week should be dedicated to your lower half. If you have  two session then one session should be intense and other can be light.


Squats For Runner

Add Squats into your training regime to strengthen your lower body.

Squats are one of the best exercises a runner can do. They strengthen pretty much every muscle in your lower body, including your thighs, core, calves, glutes, hamstrings, and abs. If these muscles are strong, you’re likely to be faster and less prone to injury.

Here are different squat variations to incorporate into your training so that you’ll be on your way improvement in your lower body strength.

Starting with the basics squat.

SQUATS

First, stand as tall as you can with your feet spread shoulder-width apart. Lower your body as far as you can by pushing your hips back and bending your knees, knee should be behind the toes. Push yourself back to the starting position while squeezing your glutes and thighs. That’s one rep.

While standard squats are great but you could use some variety. For an upgrade on this classic move that offers major results, try these other squat variations.

1. MINI BAND SQUAT

How to: Stand tall with your feet shoulder-width apart and a mini band looped around your calves. Lower your body as far as you can by pushing your hips back and bending your knees. Pause, then push yourself back to starting position. That’s one rep. Do 3-4 set of 20 Rep each.

2. GOBLET SUMO SQUAT

How to: Grasp the head of a heavy dumbbell and hold it in front of your chest. Set your feet at about twice shoulder-width, your toes turned out slightly. Lower your body down by pushing your hips back and bending your knees. Pause, then slowly push yourself back to the starting position. That’s one rep. Do 3-4 set of 10 Rep each.

3. SQUAT TO OVERHEAD PRESS

How to: Grab a pair of dumbbells and hold them next to your shoulders. Lower your body until your thighs are parallel to the floor. Stand up and press the dumbbells directly above your shoulders. That’s one rep. Do 3-4 set of 10 Rep each.

4. SQUAT WITH FRONT RAISE

How to: Stand with your feet shoulder-width apart, holding a dumbbell at arm’s length in front of you touching the thigh. Lower your body as far as you can while using both arms to raise the dumbbell to shoulder height. Push yourself back to standing and lower the weight. That’s one rep. Do 3-4 set of 10 Rep each.

5. SQUAT JUMP

How to: Stand with your feet shoulder-width apart and arms by your sides. Push your hips back, bend your knees, and lower until your upper thighs are parallel to the floor. Raise your arms until they are parallel with the floor. Pause, then jump as high as you can while swinging your arms back toward your sides. Land and reset. That’s one rep. Do 3-4 set of 10 Rep each.

6. SQUAT WITH CHEST PRESS

How to: Hold a dumbbell close to your chest with both hands, keeping your elbows next to your sides. Your feet should be shoulder-width apart. Lower your body as far as you can. At the bottom of the squat, extend your arms straight out in front of you and bring them back to your chest. Pause, then push yourself back up to stand. Do 3-4 set of 10 Rep each.

7. SPLIT SQUAT

How to: Stand in a staggered stance, right foot about two and half feet in front of left, hands on waist. Slowly lower your body as far as you can. Pause, then quickly push yourself back up to starting position. That’s one rep. Repeat on the opposite side. Do 3-4 set of 10 Rep on each side.

8. SPLIT SQUAT TO SHOULDER RAISE

How to: Hold a pair of dumbbells at arm’s length next to your sides, palms facing each other. Stand in a staggered stance, your right foot in front of your left. Slowly lower your body as far as you can. Pause, then push yourself back up quickly while raising your arms straight out to the sides until they’re even with your shoulders. That’s one rep. Do 3-4 set of 10 Rep on each side.

9. SPLIT JUMP SQUAT

How to: With your feet hip-width apart, lower your body until your knees are bent to almost 90 degrees. Explosively jump your legs outward, and then immediately jump to bring them back to starting position. That’s one rep. Do 3-4 set of 10 Rep each.