What are the best exercises for weight loss? We all get up early in the morning and do exercise but at the same time know the harsh reality. People do many things to lose weight but the reality is that we just want to get fit very quickly. As per the study, it is said that people lose 2-3 kgs every month but at the same time increase 5-10 kgs. Eating is everyone’s source for a living but overeating and skipping a meal won’t help you to lose weight, instead of that do some exercises or yoga early in the morning. Not sleeping on time is the biggest issue, people waking up till late at night just makes us hungry as we all would be watching a movie or series.
Eating healthy food, getting a good sleep on time & doing exercise will make you fit and energetic the whole day while working. If you don’t do any of the above things it will lead to headache, stomach ache, always getting ill & won’t feel good. If any of the above diseases you feel is not a good sign for a healthy body. So to prevent such things, we will be discussing more what are the best exercises for weight loss.
1. Walking
We know that daily walking is one of the best exercises for weight loss. As your whole body weight is on your toes so sometimes you may feel pain in your legs because of standing still and not walking. Waking fast can make you lose weight but don’t do it for one day. Make a routine and go at least for one-two hour. People going to the gym do treadmill exercise but instead of running just walk for at least 10 minutes every day. The walking exercises not just help you to be healthy or lose weight but at the same time open all body joints. As people who are sitting the whole day in the office and at work won’t get time to walk so for them it’s a good exercise, as our body gets stiff and makes us lazy too. So always do walking and try to make your body fit.
2. Jogging or running
As we all walk at the same time we also need to jog or run after a long walk to make our whole body parts in movement. If you are walking fast, slowly-slowly change to jogging and then turn that jog into running. As it involves your whole body. Running must be don’t at least 10-15 minutes for the starting and can go up to 30-40 minutes. Jogging just does not mean to move around, there is another jogging exercise to run on the spot and raise your legs towards your chest. After running you feel hungry too so have some fruits instead of any snacks because your body needs energy, not any taste you like to eat. So adding jogging to your daily life is one of the best exercises for weight loss.
3. Cycling
We all love cycling as you may feel the wind and go at super speed. In this, your whole body and mind work. As it is an aerobic workout your body temperature also increases and you can burn up to 600 calories within 1 hour. This exercise can also increase your stamina and makes you fully energetic. Nowadays as technologies are increasing day by day, there are even gear cycles that can change your speed from slow to fast. In an actual bike, we need to get more hard power to paddle the cycle that is another exercise for the legs.
4. Weight training
People go to the gym to get fit and lose weight, so there are many exercises that include weight training and that you need to have full strength as well as good stamina. Here you need to do a TRX bodyweight workout for losing weight. In this weight training you need to do exercises such as squat to row, push up, reverse lunge, tricep press, hamstring curl, mountain climber & side plank dip. To lose weight you just need to TRX workout 3 times a week. Just follow the proper instructions given by your trainer while doing any weight training.
5. Interval training
Interval training is also known as high-intensity interval training (HIIT). This exercise is good for cardio & increasing strength. As we go slow from low to high in weight training. This training helps us to take short intervals while training as doing one exercise without stopping can increase pain in your body and you may use all your strength. So to increase your stamina just take short intervals while you do any exercise as it may decrease your oxygen level which is not good while doing exercise. EPOC (excess post oxygen consumption), is another term for Interval training where you need to decrease your speed slowly-slowly and save energy for other exercises.
6. Swimming
If you like swimming, at least do it for 1 hour, 3 times a week as it helps to reduce your body weight & increases flexibility & also reduces the risk of heart disease. Water also has a special role if you are swimming, as it adds certain elements for resistance, as you swim your hand muscles need more power to move efficiently, also do not forget to take oxygen wisely. As compared to your normal body temperature i.e.98.6 degrees. If you need to lose weight while swimming, keep the water temperature around 78 degrees as it may help to lose fat quickly.
7. Yoga
Among all exercises, yoga is good for everyone. There are many types of yoga asanas and each of them has some points that help you to control your mental stability as well as physical stability. The main aim of yoga is not to lose weight but to open each point to help us live a healthy life. It not only increases your mental strength but also works on your body issues like headaches, stomach aches, heart problems, breathing problems, etc.
8. Pilates
Doing Pilates exercises for main muscles and to increase heights can lead to an increased heart rate but it’s not like other exercises like running or cycling. There are certain types of pilates exercises that will help to reduce fat from your body are classical pilates, mat pilates, contemporary pilates, reformer pilates, clinical pilates, etc. If you are performing just for fun try not to exceed more than 10-15 times as you can injure yourself along with the trainers. Every exercise in a proper way and always for the correct instructions on how to do it.
What amount of weight can an individual hope to lose?
Expecting of losing weight through exercises depends on many factors that include starting weight, age, gender, diet, sleep, medical conditions & genetics. Let’s discuss each of them one by one.
- Doing no exercise won’t make you lose weight. Instead, you increase more weight than you lose.
- As we grow older, your weight also increases according to height and age. The younger you are the more flexible your body is but you need to maintain a proper routine for exercise.
- Gender difference also varies as men are more strong compared to women in weight lifting and other exercise stuff but if we compare to flexibility women are more flexible than men.
- Control your diet as well as taste, because people want both at the same time as their weight shouldn’t increase while eating unhealthy food which also leads to sickness.
- A proper sleep may help you to have a healthy mind and body as well as you may feel more energized at the same time if you go for a walk or do any weight loss.
- If you eat healthy food and have a proper sleep, your mental condition will be good and your full focus is needed while you perform any physical activity.
- Sometimes your body shapes are inherited from your family tree. You don’t need to worry about your body shape, whereas your full focus should be on the fitness of your body.
Conclusion
We all do exercise in our daily routine but the way we want to be fit is not just taking weight loss tablets, overeating, skipping meals, etc., for that you need to have a proper timetable for what you will do and perform. Just saying that starting from tomorrow will not work. You need to put in all your strength and do each and every exercise at least for 1 hour in your daily routine. Avoid street food and eat healthy diet food as well as take proper sleep and wake up early. Do yoga at least for 5 minutes and have a positive vibe so that you are mentally and physically healthy. If you feel any suspiciousness in your body always connect to a doctor for medical help.
Here in this article, we have shared information about a few basic & regular exercise tips to lose weight. I hope the above expert information will help you a lot more to live a healthy life.