The 8 Best Exercises for Weight Loss
If you are ready to shed your unwanted pounds once and for all, the first thing you need to do is to change your attitude from “I could” to “I will”. The unfortunate truth is that if you’re not already at your ideal weight, what you’re doing isn’t working. To really achieve lasting change, not only will you have to exercise regularly, you will also need to ensure that you are eating right. However, if you’re willing to make those changes and put in some serious effort, you can alter the quality of your life, your health and your body image in a very short period of time.
Many people don’t realize that exercise alone isn’t enough to achieve significant weight loss. When I was younger I used to think that there was some amount of running I could do every day that would allow me to eat as much as I wanted while still remaining thin. Only later did I learn that human beings only burn a small portion of the calories they take in every day via physical activity. It’s easy to imagine yourself hitting the gym with some inspirational background music, sweating like crazy and reaching your ideal weight at the end of an awesome montage, but that’s not the reality.
That’s just how physical transformation happens in movies. However, that’s not to say that exercise will not help you to lose weight. Some exercises are better than others for weight loss and in this article, I will tell you which ones will help you the most. The best types of workout for inducing weight loss are high-intensity drills that burn a ton of calories in the shortest time possible. These exercises do just that.
As a kid, you probably jumped rope all the time, but as an adult you’ve probably forgotten how intense this exercise really is. Don’t be fooled into thinking that jumping rope is just for children! This exercise is so effective that many professional boxers perform it every single day.
Jumping rope burns from 667-990 calories per hour, but if you’re just starting out it’s likely you won’t be able to handle more than a few minutes. Start slowly and work on your technique, and when you master it, you can also start using a weighted jump rope will allow you to exercise your arms and shoulders at the same time.
Jogging is one of the simplest, cheapest and most effective ways of losing weight and remaining fit. There are many different approaches to running and you can even do it with a friend if you find it to be boring. Scientists have calculated that an hour of running will burn between 566 and 840 calories and you can even increase that number if you know the right technique. To increase the amount of calories burned during training, add short bursts of sprints during your regular jog. This way, your body will learn to provide backup energy for these sudden bursts and your stamina will improve rapidly.
Swimming is a really nice, calm exercise which is well suited for people with previous injuries. It is difficult to strain or hurt yourself during a swimming session, but this doesn’t mean that it is ineffective in any regard. A high tempo, one-hour swimming session can burn up to 700 calories, and not only does swimming help you tone your body, it activates all of your muscle groups and exercises your whole body. There are much swimming technique but it doesn’t really matter which technique you prefer as they all exercise the body as a whole.
Squats are perfect for focus-training specific muscle groups. When you start a squat routine, you will immediately know which parts of your body I’m talking about. Your butt and inner thighs and all of your lower body will quickly begin screaming for help, but try to ignore the pain. This exercise is very popular with professional bodybuilders due to its remarkable effects on the body. After 100 squats you will relieve your body of about 43 calories, but you can increase this number by upgrading the exercise. Recently, a variation called “burpees” or “squat thrusts” has become very popular, but for the beginning, stick to the regular squats and slowly increase your repetitions.
There’s nothing better than good old crunches for losing that annoying fat on your stomach. Nobody likes doing crunches but there are many different variations of the exercise and you just have to find one that works for you. For example, you can do the regular ones, or the ones where you just hold your legs in the air while lying on your back. Or, also while lying on your back, you can try rotating to the sides and touching your heels with your hands to wake up those side abdominal muscles. However, while crunches really do help to build your abs, don’t expect any miracles or a six-pack without a rigorous diet.
Going to the gym can be a boring and sometimes lonely experience. However, if you want to work out with some friends and have some fun, Zumba is the perfect thing for you. Zumba is a very athletic form of dancing which provides a total body work out and really helps to burn calories. Many gyms offer Zumba classes. During the training, you won’t even notice that you are doing some serious exercises such as squats and twists, all incorporated into upbeat music rhythms. Once you try it, you’ll never think of dancing the same way again!
It might make you look like a bit of a weirdo, but walking up and down ordinary stairs can be your best weight loss program. If you’re too shy to use the stairs in your apartment building, or if you don’t live around any stairs which you could use, most gyms have a thing called a “stepper” which allows you to get the same experience. Stair climbing at a reasonable pace can allow you to burn up to 700 calories an hour. You won’t regret trying it and it’s a great form of cardio.
As tranquil and calm as it may seem, yoga is nothing if not physically demanding. If you increase the tempo and the number of the repetitions of your moves, you can lose anywhere between 220 and 340 calories per hour by doing yoga. Not only that, but it also increases your overall flexibility. As of 2017, yoga is ranked as one of the top 40 exercises for calorie burning. There are even specialized classes that teach “power yoga”, which focus less on inner peace and more on hardcore, take-no-prisoners exercise.