Is losing weight all about dieting? It’s an important question to consider because those who diet just to lose weight are stuck around the myths roaming in their surroundings. Dieting is about eating healthily, but an individual who is keen to get rid of his/her weight should shed some sweat and perform the best exercises to lose weight.
If a beginner or newbie makes up his mind, he needs to make a goal, do some research and ask for some weight loss tips from the expert or he can just use the search engine for this.
Many people search for, how to lose thigh fat, how to lose back fat, how to get rid of love handles, how to lose belly fat, how to lose face fat, etc. Apart from helping you lose weight, these are the best activities to enhance mood, make bones stronger, and reduce the risk of many chronic diseases.
- How to get started?
The following are the exercises to start with. These exercises will surely help to reduce weight.
- Walking:
It is the easiest way for beginners to begin their journey in reducing weight. The main advantage of this exercise, you can perform it anywhere where you like. It’s a low-impact exercise and doesn’t stress your joints. At the earlier stage, you can start with walking 35-40 minutes per week, which can increase the frequency of the walk and can make you more fit.
- Running or jogging:
Running or jogging is one of the best exercises to lose weight, especially to lose belly fat. It’s a great cardio workout as well. The slight difference between running and jogging is in their speeds. These exercises don’t stress your joints if they do try them on a few comfortable surfaces like grass or even on the treadmill containing built-in cushions on their surface.
- Bicycling:
If you are a kid or teenager, it must be fun. This exercise helps to reduce thigh fat to a great extent. According to a study, cycling not only reduces weight but also assists to keep overall fitness throughout the body. It also raises the sensitivity of insulin and lowers the risk of heart disease and cancer. For an athlete, it is the best exercise to keep him in shape and maintain fitness.
- Weight or strength training:
If you are out of the beginner’s phase then you should move to strength training. It’s a must recommendation. It can also assist you to build strength and encourage muscle growth. It can lift your metabolism rate.
To increase muscular strength along with reducing weight. Here are some best activities.
- Squats:
When it comes to reducing weight, squats might not be at the top, this is what everybody thinks. But the actual reality is, according to a study, squats will let you build more muscles. When you build muscle mass (the amount of muscle in a body, including skeletal, smooth, and cardiac muscles) you can burn more calories at rest as compared to fat mass. It will increase muscular strength.According to a study at Arizona State University, 10lbs (4.53 Kg) of muscle will burn 50 calories a day allocate at rest, while 10lbs of fat will burn 10 calories.
- Pushups:
Pushups are a strength training exercise, that raises stamina and muscular strength of many major muscle groups in a body. Pushups are involved in your workout program for weight loss but it is not the only exercise to attain the desired result. It is the best exercise for warm-up.Research reveals, about 7 calories per minute can be burnt by performing push-ups, and by performing it for 5 minutes at a moderate pace you can burn up to 28 calories.
- Lunges:
Lunges effort on various muscles, involving the hamstrings, glutes, and quats, immediately burn more calories, making it the best activity to lose weight. A variation of lunges, the explosive or jumping lunges is a high-intensity weight loss activity that will shed your sweat and burn maximum calories. It bags both the inner and outer thigh muscles. - Abdominal crunches:
Abdominal crunches assist to burn belly fat by engaging the muscles in the stomach, it’s an equipment-less activity. The systematic version of this activity utilizes body weight to burn belly fat, increase muscular strength and get them into shape. According to a firm belief that over 2,50,000 crunches are required to lose to burn half-kilo fat. It’s a great strength training exercise. Three sets of crunches of 10-12 repetitions will be fine.
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- Weight loss strategy:
Once you become aware of all the workout exercises and more importantly you are not a beginner anymore and also have certain knowledge about weight training. Now it’s time to make up the strategy. Random plans don’t work regularly so you have to make yourself clear and get ready for the task to attain the desired results. Hard work does pay off. Following is the workout plan that you can utilize:
- Strength training three days per week:
Every fitness plan should start after 10-15 minutes of warm-up. Stretch your muscles as long as you can.
If you are trying to lose weight cardio is not the only thing to perform, strength training is equally important because having more muscle mass lifts your metabolic rate. This leads to burning more calories while at rest. Perform full-body training sessions including all-strength training, working on a specific body part might not be beneficial, because if you miss a specific body workout on a specific day then your muscles and routine will become imbalanced. If you are struggling to work out alone then you can join fitness classes near you at the gym and can perform in a group. - High-intensity training single day per week:
Use a stationary cycle at the gym, and pedal as solid and rapidly as you can for about 30 seconds. After this, pedal at a moderate speed for about 4 minutes. Repeat this pattern periodically for about 20-30 minutes. After jogging till warm-up, sprint as rapidly as you can easily for 15 seconds. Perform squats as quickly as possible for about 60-90 seconds. - Cardio single day per week:
This is the time to slow down things, the long and slow fat burn will be great for your workout program to lose weight. This uplifts the heart rate, speeds recovery, and upgrades your body’s ability to utilize oxygen properly. All you know is doing the treadmill, swimming, etc. Anything that will increase the heart rate will be beneficial. - Active recovery two days per week:
Two days’ rest from your fitness program will be active recovery days. This is the time when your body needs rest to get fresh again and rebuild muscle fibers that you have ripped up during your workouts.
- Can we lose fat in specific areas?
There is a certain dilemma that can we reduce fat in specific areas? The waistline, thighs, butts, and arms tend to store surplus fat. Targeted fat loss, also known as spot reduction, is a type of exercise that is performed when trying to burn out the fat from specific areas.
As time passed it has become clearer to trainers and health fitness professionals that focusing only to lose fat in particular areas is not possible. Professionals realized that spot reduction is not more than just a myth, but still many people believe it is feasible to select where fat can be lost from a specific part because of the misleading information conveyed by the trainers. This belief is developed from the fact that gaining muscle raises metabolism which results in fat reduction. People believe that fat loss in a specific area could be achieved by gain muscles around it.
Studies reveal that it is not applicable to burn fat in a specific area by exercising that body part alone. Instead, fat is released from the body as a result of regular workouts and diet. Full body transformation is also achieved by keeping spot reduction aside.
- Do men lose weight faster than women?
The findings reveal that men tend to have more lean muscles than women, which burn extra calories than fat, even at rest also.
Weight loss programs often point to differences. When men and women both started exercising men tend to lose more fat, while many women don’t. On average women accommodate about 6-11 percent extra fat than men. It is very crucial to understand that “fat” doesn’t mean “unhealthy”. It is correct that women have larger fat stores, but it’s an element of their physiology. So, if a woman contains 11 percent extra fat than a man then it is by no means that she is 11 percent bulky. An exclusively fit woman will carry 6-11 percent more body fat than a perfectly fit man.
In the end, shedding pounds is an effort for both men and women, and it concludes that anyone can lose weight irrespective of gender. You just have to carry out doing this.
- Myths in losing weight:
- Avoiding carbs is the only procedure to lose weight:
You can’t avoid carbs if you want to have a healthy diet. - Stay hungry if you want to lose weight:
Skipping meals and snacks will not end up in losing weight but unfortunately, this will lead to frustration and irritation and ultimately you will resume gaining weight. - Eliminating fat helps to lose weight:
Eliminating fat will not result in losing weight this will lead to gaining weight. According to the research, having healthy fat in meals does not make an individual fat. They raise the metabolism rate and assist to lose pounds. - Unappealing food is unhealthy:
If you consider that healthy foods taste boring and that highly intense sugary and fatty meals feel good, then your taste buds need to be fixed. Added sugars, artificial flavors, and man-made fat do not assist you to reduce pounds. Once you started having healthy and natural meals your taste buds will start applauding them.
- Procrastination and weight gain:
Every individual procrastinates to some extent. We hold up in taking action at our home, workplace, and even in our health and relationships. Weight gain is also a key factor demonstrated by procrastination. Procrastination can also raise the chances of delaying essentials like sleeping, exercising, or sleeping well. Dieters may procrastinate in resuming workout programs to lose weight because of past failures and memories of hardships and hunger.
We hold back from a perfect body transformation program or new activities to lose weight. We set impractical goals, in general, these frameworks never happen and the goals are never achieved. The ultimate result is gain rather than weight loss.
- Conclusion:
Having a diet is not a practical approach to losing weight. Regular exercise will lead to losing weight and burning those extra calories. You have to be very careful in making the routine. Losing weight is a practical phenomenon and it will take some time, but you have to be patient and stay focused. Perform the best exercises to achieve your desired results.
