If you’re looking to lose weight, the easiest way to get started is to sign up at your local gym and start training with a personal trainer to learn how to perform your first few workouts correctly. Even if you choose this route, it can still be difficult to choose which exercises will be most effective for burning fat over the long term, so in this article we’ll walk you through the top 10 best workouts for weight loss, as recommended by health experts around the world.
HIIT is Better Than Crunches
High-intensity interval training may be more effective than crunches when it comes to losing weight. A 2013 study published in Applied Physiology, Nutrition and Metabolism found that HIIT burns more calories than other exercise techniques while also increasing resting metabolism after a workout is over. Do bursts of high-intensity exercise on a stationary bike, treadmill or elliptical machine four times per week to see better results faster.
Walking is the Most Effective Exercise
Although all of these exercises have significant weight loss benefits, walking is still one of the most effective fitness exercises for weight loss. Research shows that after a ten-year study, participants who walked on a regular basis were more likely to maintain their ideal body weight and lose 5 pounds compared to those who did not. If you want better results faster, get up and walk every chance you get!
Squats are a Total Body Exercise
Squats are a terrific exercise for weight loss because they work multiple muscles at once. There are many versions of squats, including bodyweight squats and weighted squats. These can be used in a superset or circuit format to help burn fat quickly and tone up your legs, butt, hips and core. Do these as part of a resistance training program (see below) 2-3 times per week with at least one day between sessions.
Lift Weights to Tone Your Arms
Tone up your arms using weights and push-ups. Lifting weights will help tone your arms, but make sure you’re doing them properly. To lift weights properly, use a weight that is light enough so you can complete at least 15 reps without feeling pain or discomfort. Complete 1-2 sets of 15-20 repetitions per arm daily.
Strength Training Should be Part of Your Routine
Resistance training, commonly referred to as strength training, is an effective way to build lean muscle mass, improve bone density and increase metabolic rate. These three elements work together to help you burn more calories throughout your day even when you’re not exercising. For example, building muscle will increase your resting metabolic rate, which means you’ll burn calories while at rest or sitting down.
Do Reps and Sets
If you’re looking to lose weight and drop a few pounds, it’s important that you incorporate some effective strength training into your routine. A pound of muscle can burn up to 50 calories per day at rest, so by increasing your muscle mass through exercise, you have a better chance of sticking with your diet and keeping those pounds off long-term. By incorporating exercises for weight loss into your routine (like squats, lunges and planks), you may also prevent injury—another bonus!
Strength Training Burns Calories Even When Not Working Out
Whether you’re lifting weights, using resistance bands or just getting in some push-ups, strength training workouts burn calories even when you’re not lifting. A study published in 2010 revealed that people who lifted weights at least twice a week burned more calories even when sleeping than non-lifters. What does that mean? Even if you lift in your sleep, you’ll still lose weight!
Cardio should be done after your strength training routine
Remember, weight training and cardio are two different types of exercise that do not fit together in one session. It’s important that you do your strength training first and then finish with some kind of cardiovascular activity. The reason why? You’ll be able to lift heavier weights if you have your heart rate up because it makes your muscles warm up which gives them more energy to lift! That’s one way of how fitness exercises for weight loss are done properly.
Stairs are a Great Alternative for Running
Stairs can be a great workout because you can do them anywhere, anytime. Plus, climbing stairs works multiple muscles at once. The best part is that it burns as many calories as jogging, but without straining your joints and back. Try doing a few sets of stairs during your lunch break or in between tasks when you’re at work. Start slow and build up over time—your knees will thank you later!
Diet alone won’t get you anywhere—you need a good exercise regimen. If you’re trying to lose weight, find an exercise program that works with your schedule and help you reach your goals. The best way to accomplish weight loss is a balance of diet and exercise, so be sure not to neglect one or the other. To make it easier on yourself, try out these top ten fitness exercises for weight loss!
Best Fitness Exercise: Strength Training
Strength training is important because it helps build muscle tissue while increasing your resting metabolic rate. Muscle burns more calories than fat, which means strength training can help in losing fat and getting into shape! Try lifting weights three times per week at moderate intensity (between 65-85% of 1RM) to see results in as little as six weeks.
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