I’m about to tell you something that should make perfect sense to you but seems to happen to many individuals, over and over again. Dieting alone is not enough to help you lose weight. Sure, it is possible to lose a few pounds temporarily but the usual long term outcome is weight gain. In fact, this is the main reason why most fad diets have failed for those poor people that have tried them. The perfect recipe (sorry for the pun) is to eat healthy (which usually allows to you cut back on your calories) and exercise on a regular basis. While exercising to lose weight is a crucial part of this recipe, only a handful of people are familiar with the best exercises they can use to not only lose weight, but also keep it off and remain in the best shape of their lives.
You Need Both
Broadly speaking, there are two classes of exercises that one can use to shed off excess body fat. These are:
– Aerobic exercises.
– Strength building exercises.
Each type of exercise has a unique way by which it helps a person to lose surplus body weight. Aerobic workouts are primarily designed to help you burn excess calories (i.e. body fat) while you exercise. On the other hand, strength building workouts are designed to help you shed excess body fat by enabling you to rapidly enhance your RMR (Resting Metabolic Rate). RMR simply denotes the amount of calories that you burn while in a docile state (i.e. outside of your workout periods). People with larger masculine bodies tend to have higher resting metabolic rate since more energy is required to maintain muscles compared to fat. So just think about it; losing weight even while you sleep!
A nice perk with strength training is the idea that you are able to use the fact that muscles are bulkier when compared to fat. By engaging in strength training exercises; you will not only get yourself healthier, but another nice outcome is going to be a nicely toned body. In contrast to fat, muscles are generally regarded as “friendly” weight and as such your primary objective should be packing on more muscles so that your body can burn more calories while in a resting state.
Let`s now move on to some very effective exercises that will allow you to lose weight exercising. The workout suggestions that follow are made up of a mix of both aerobic and strength building exercises which you can effortlessly (OK, not totally effortlessly) apply at home in order to lose weight:
The biggest muscles in your body are found in your legs and buttocks. As such, your strength building exercises should focus on these muscles. Squats are the best exercises you can use to build your leg and buttock muscles. While doing squats, you need to ensure that your legs are properly aligned with your shoulders. For best results, do 10 to 20 squats in sets of twos and threes.
If you have not been exercising for the past 5 to 6 months, it is highly recommended that you start with 10 squats in sets of twos. Thereafter, you can increase the number of squats as well as sets. To prevent your body from getting used to the exercises, hold dumbbells weighing between 2 and 5 lbs while performing the squats. In addition to preventing your body from getting used to the workout routines (i.e. the dreaded Plateau), holding dumbbells while doing the squats helps to strengthen the muscles even further. As this exercise becomes easier, you can move up to heavier and heavier weights.
One word of caution though, you need to watch out for injuries by thoroughly warming up prior to the workout sessions and stopping if you feel any slight pain in your knees or ankles. A good rule of thumb is to never let your knees move in front of your feet during your squat.
Push-ups or press-ups are types of strength building exercises you can use to build the muscles in your arms. An extra bonus is that push-ups will also help to keep your core muscles strong as well. While doing push-ups, be sure that your arms are supporting at least 70% of your body mass. For best results, do 15-20 push-ups in sets of twos or threes. However, if you are just starting out on strength building exercises, it is highly recommended that you limit the number of push-ups to 10 in a single set.
Never let your back sag as you push up because this could lead to injury. A sagging back is your sign that you are getting fatigued. Heed this cue and stop and rest.
- Jumping Jacks
Jumping jacks are forms of whole-body aerobic exercises you can use to quickly get rid of excess body fat. For best results, do at least 20 jumping jacks in sets of 4 or 5. This simple exercise is not only fun, but very effective in getting your heart rate up!
- Walking Race
Walking race is also commonly referred to as fast walking or speed walking. In comparison to gentle walking, fast walking will enable you to burn more calories thereby allowing you to lose weight much faster. The best way to determine your fast walking pace is to start walking and gradually keep increasing your speed. When you find that your pace is making you run, slow down just a bit and this pace will be your fast walking rate. Again, it is important to point out that good stretching and a proper warm-up is required prior to fast walking in order to minimize any risks of injuries.
So there you have some fun yet very effective strength and aerobic based exercises that you can do practically anywhere. I challenge you to start to try them out TODAY and get into a long term fitness type of mindset. By developing this type of attitude, you will be amazed at how quickly your body can shed all those unwanted pounds. No get out there and go for it!