If your goal is to lose weight quickly, these exercises can help you.
Before talking about the best exercises and how to use them, it is necessary to do something very clear:
Your body is composed of fat, muscles, bones, organs and water, so when we talk about weight loss, we’re talking about a more complex process, than just seeing the numbers on the scale. The most important part is fat loss, but the simple fact of exercising, without any other change, is not enough. You should also consider:
Health conditions and conditions such as thyroid problems, diabetes, etc.
Weight loss is an individual process, which is not the same in all people. But there are exercises and workout routines that can help you lose weight and burn fat with certain elements in common:
A lot of burn in short they calories time.
First points before doing the best exercises
The foods you choose in your diet are the fuel so you can perform your workout routines. It depends on you, decide the quantity and quality of that fuel.
Although it seems that food is not important, they are part of the habits that will shape your body and that it generates permanent changes on a large scale.
It is highly recommended for your health and quality of life, includes a daily workout routine. If you do 30 minutes of elliptical once a week while watching your favorite TV show, it won’t be enough. You need routines that adapt to your lifestyle, five to six days a week, having at least a full day’s rest.
Some days you will need to work more than others, so you can perform the exercise with all your energy. You should always put all your effort to concentrate on burning calories and achieving your goals more quickly. It is better to exercise 100% three times a week; 50%, five times a week.
If you do exercises you don’t like, you’ll only have physical, mental and emotional. Every time you start, ask yourself: Do I really like this exercise? the other answer look options is “no”, for If.
Finding a routine that you like is just as important as exercising, because that way you’ll keep doing it for longer.
If you do any of the activities on this list, but don’t feel comfortable, don’t worry, keep trying until you find the right one.
Firstly, the exercise has many benefits that have nothing to do with weight loss or reduction of body fat, some are:
Promote your mental health.
Improve sleep quality.
Strengthens your immune system.
Here are the top ten exercise options for weight loss:
1. Interval training
The number one method to lose weight, according to specialists in Health, nutrition and sport, is training by intervals.
It is a type of exercise that increases and decreases your heart rate, keeping your metabolism accelerated to burn more fat.
These exercises use all the muscles in your body, and the more muscles you use, the more calories you will burn.
Some types of training at intervals are:
Cycling on stationary bike or Spinning.
A mixture between walking, trotting and running on the treadmill.
Training without sporting equipment or instruments or “HIIT Street training “.
2. Weight Lifting Training
Weight lifting is the mother of all weight loss techniques. Endurance exercises, either with your body weight or extra weight, are very effective methods.
This type of workout increases the metabolic rate at rest, which means you will burn fat 24 hours a day, even if you are not exercising.
Performing weight lifting, three times a week, will give you the best results. Also, I recommend you consult a professional trainer so that you run the routines properly.
3. Militarized training or Boot Camp
A type of training that keeps your metabolism high throughout the day, is training or military. This is because it uses two most effective types of training:
Training at intervals.
Cardio exercises and strength.
Brief periods of rest.
If this is the first time you do this type of training, I recommend you consult a personal trainer about:
Or search for information on the Internet that guides you to avoid muscular and articulated injuries.
In general, it can be considered as another interval training, which also makes you feel completely empowered in your body.
The trick is to use the strength of your back, pectoral and abdomen, to attack with great force; since beginners only use the strength of their arms.
To start practicing boxing, it’s best to do it in a class or with a trainer, and then monitor your level of intensity.
Now, if you want to practice at home, I recommend using videos for beginners.
To run, all you need is a pair of sneakers and do it right. I recommend running on inclinations of:
In this way, you will force your buttocks and legs to work, where you have the larger muscles, thus increasing your energy expenditure. The more energy your body uses, the more fat you can eliminate.
The way you perform determines your results:
Position: Follow with your body the slope on which you are executing.
Bottom: Lift your knees as far as you can.
Upper part of your body: Keep hands open and arms 90 degrees.
Move your arms forward and lift them up to the top of your face and then turn them back to the height of the back pocket.
Try not to let your arms interfere with the movement of your body.
Swings of Kettle bell.
Climb or Trepe rope.
If you have preference for treadmills, there are programmed models with routines focused on fat burning.
6th Cross Fit
There is a reason why Cross Fit has become so popular: it works. However, the key is not exaggerating.
Routines are designed to be performed in a short period of time, with high intensity and varied exercises. Here are some examples:
Suitable facilities and equipment.
Trainer or trainer trained that: explain and correct your movements.
Don’t push too hard.
The most important thing to consider in the Cross Fit classes is:
Four-minute workout routines that will help you accelerate your metabolism and heart rate.
High Intensity interval Training (HIIIT).
Ten-second rest periods and 20-second intense activity.
If the main reason why you can’t exercise, is the lack of time, then Tabata It’s your dream, reality:
Different exercises, like the battle rope or the battle rope scam.
Jump with squats.
However, if you are looking to lose weight and body fat, the Tabata will not be effective all the time, you will have to make certain adjustments and modifications, such as increasing the time and intensity. For example, you can extend your routine from 4 minutes to 20 minutes with the same exercises.
To get started, just choose four exercises you want to perform for twenty seconds with maximum intensity, resting only ten seconds. This four-minute format consists of three minutes of exercise for a rest. Some exercises are:
Mountaineers or mountaineers.
Balance and body balance.
Keep afloat vertically, as long as possible, moving arms and legs.
Practicing yoga is not a good way to lose weight, but it is an excellent tool to increase and maintain your flexibility as well as to promote your health. In addition, it helps you to improve:
Rest for two minutes.
Then run 10 sets of 100 meters and rest a minute between each set.
First step: Light the heat for three minutes.
Yoga is an excellent complement to other training routines with greater intensity, such as militarized exercises.
It’s okay to include a yoga routine, once a week, in your home or specialized center.
By practicing swimming, you can burn more than 750 calories in 1 hours, work all your muscle groups and without exposing your joints to any kind of impact, which will help you maintain the training plan more.
A general guide to Getting Started:
Step two: Make 100 traditional jumps with the two feet together increasing from the ground at the same time.
Three Step: Sprint 100 traditional jumps (make them very fast).
Step 4: Repeat the second and third steps in the following format: 50/50.
When you leave the water, you’ll feel that all your muscles have worked.
10. Jump the Rope
The skipping rope is one of the oldest and most entertaining exercises that exist and is common practice since childhood. It is a very inexpensive and easy to perform exercise, since it can be done anywhere.
After a few minutes of jump rope, you will feel your heart rate accelerate, while the blood flows more intensely into all your muscles.
Here is an example of a routine:
Step 5: If you want to add more intensity, do the routine on a sloping surface.
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