Losing weight is something that most of us have tried, and it can be quite challenging. Exercise is an essential part of losing weight; however, many people get confused over which one they should do. Obviously, there are a lot of options for exercises, but at the end of the day, The best exercise for you is the one that you enjoy and can stick to for a long time. However, we can’t deny that there are some exercises that are more effective than others.
Firstly, you need to understand that when talking about losing weight, the goal is to actually lose fat. It is quite common for people to go down several clothing sizes while their weight remains the same. This is because all exercises help build muscle at some level, which makes you look better and is heavier than fat.
Therefore, the goal is to get rid of fat and build healthy muscle in its place, and today I am going to tell you about some incredible exercises that can help you achieve this goal. So, read on to learn more.
Weight Training for Losing Weight:
Lifting weight is an essential part of any weight loss program. And it can also contribute to a fair amount of fat burning. However, it is more important to build your muscles and tone your body as you lose the excess fat.
Furthermore, weight lifting is a kind of exercise that allows you to keep burning calories even after the workout has ended. Therefore, don’t shy away from lifting weights if you are trying to lose weight.
However, it is important to take care of your diet while you are lifting weights. You want to eat healthy foods and lean proteins while avoiding unnecessary fats and carbs. You can also take some dietary supplements, and should check out this resurge review.
Circuit training is a very effective and fun way to get some activity. It combines resistance training, high-intensity exercise, and endurance training, which are performed in circuits. In this form of training, different exercises like jumping jacks, pushups, sprints, and crunches are performed in a certain number of repetitions of a set amount of time. There are short rest periods in the middle, and you can take a longer rest after completing one circuit. Typically, the circuit is repeated multiple times to complete the workout.
According to a report from Harvard Health, a person weighing around 155lbs (70kg) can burn about 298 calories with 30 minutes of circuit training. This type of exercise also improves your cardio and strengthens your muscles. Moreover, the different types of exercises in a circuit allow you to target all the muscles of your body.
Therefore, it is very useful if you are trying to lose weight and become fitter.
Boxing for Losing Weight:
If you find normal exercises to be a little boring, boxing is an excellent option for you. With boxing, you get to lose weight, build up your cardio, and strengthen your muscles while learning something new and exciting. Moreover, learning a sport can improve your confidence, and boxing specifically can also help you defend yourself if you ever have to.
When you are boxing, you have to do a lot of high-intensity drills, and working the heavy bag can help you tone your body and build muscle as well.
According to a study from Harvard Health, a 155 lbs (70 kg) person can burn about 335 calories in 30 minutes of sparring. Therefore, it is great for losing weight.
High-Intensity Interval Training (HIIT):
HIIT is a broad term that encapsulates a lot of different exercises; however, its main defining feature is that it involves short bursts of high-intensity workouts, which have short recovery periods in between.
It can involve aerobic exercises like running or cycling, along with bodyweight and endurance exercises. HIIT is one of the quickest ways to burn fat, and according to research conducted at the University Of Guelph, HIIT is significantly more effective than constant but moderately intensive exercises.
Typically, HIIT workouts last for 10-20 minutes. At this time, you may have to push yourself to the limit for 30 seconds, which then may be followed by a couple of minutes of active recovery at a minimal pace.
High-intensity interval training is very effective, and according to a study, it can burn 30% more calories per minute as compared to exercise like cycling, running, and weight training. Moreover, your body also continues to burn oxygen even after the workout is over, which is a concept known as post-exercise oxygen consumption.
If you have a busy schedule and can’t find time to hit the gym, running is an excellent exercise for you to lose weight. You can invest in a treadmill for your home, or you can even go outside and run around the block, which is actually more beneficial as you can get some fresh air.
A 155 lbs (70 kg) person can burn about 372 calories with half an hour of running, according to Harvard Health.
Running has a lot of benefits for your mind and body. Firstly, it improves your cardio and decreases the risk of heart disorders; secondly, it can help you lose weight, and lastly, running can also contribute to the release of feel-good hormones in your body, which can be quite helpful in relieving stress and anxiety.
Walking for Losing Weight:
Now, many people who are trying to lose weight can’t step into high-intensity workouts straight away. This is common for people with obesity, diabetes, and joint problems. Excessive weight can increase the chance of injuries in high-intensity exercise, and too much pressure can be put on your joints.
Therefore, walking is an excellent exercise for these people as it can help them shed some of the initial pounds before they can safely participate in other forms of exercise.
According to a study from Harvard Health, a 155 lbs (70 kg) person can burn about 186 calories in 30 minutes of walking at a brisk pace of 4.5 mph. Furthermore, walking is something that is easy to incorporate into your daily life. Apart from walking as a workout, you should also try to prefer walking where you can. For instance, if you have an option of taking the lift or the stairs, opt for the stairs, or maybe walk to your nearby grocery store rather than taking the car.