Exercise To Lose Weight
5 Simple Exercises to Lose Weight Quickly
Exercises To Lose Weight
The best exercises for losing weight are a combination of both cardio-aerobic and strength training. Large muscle groups like gluteal, abs and quadriceps muscles are among the muscle that is generally used in cardiovascular or aerobic exercises.
In cardio routines walking, stepping, jogging and cycling are the popular exercises that involve the lower body. There are some cardio training such as elliptical training, power walking, rowing and swimming that involve total body workouts. To improve quality of life strength, muscle strength and promote overall health resistance or weight training workouts are created.
Losing weight quickly can be misleading. The goal for a healthy weight loss program is to lose 1-2 lbs per week. If you are just beginning to lose weight, aim for up to 2 lbs of weight loss in your initial weeks. However, after 6-8 weeks, strive for a realistic goal to lose at least 1 lb of weight every week. Never try to lose weight by drastically restricting your caloric intake. If you do, you risk weakening your immune system. Remember, a healthy weight loss program will boost your Immune system and not starve it.
Here is a list of 5 exercises to lose weight quickly. They include both aerobic and strength training which can be done in the comfort of your home.
Exercise 1 – Jumping jacks: Jumping jacks is an excellent complete body aerobic workout that can be done anywhere. Do 4 or 5 sets of 20 jumping jacks, or as needed.
Exercise 2 – Fast walking: Normal walking is great aerobic exercise, but fast (brisk) walking is even better for burning fat. Be sure to stretch first and warm up prior to walking.
Exercise 3 – Pushups: Pushups falls into the category of strength training: your arms have to support up to 70% of your body weight. Strive to complete 2 or 3 sets of 20 pushups to build arm strength and increase your heart rate.
Exercise 4 – Squats: The largest muscles in your body are your buttocks and leg muscles.. Each day stand in front a mirror and put your feet at shoulder width while facing forward and repeatedly squat down-and-up 10-20 times for 2 or 3 sets. Feel the burn while building your leg and buttock muscles. This is one of the best exercises to lose weight quickly.
Exercise 5 – Stepping: Stepping is a excellent way to increasing your heat rate and burn calories. You can use your stairs at home, but for best purchase specialized stackable step mats and stack them up to at least 15 inches. Do 2 to 3 sets of 20 steps each to begin.
As you continue to use these 5 exercises to lose weight quickly, your body will continue to benefit from both aerobic exercise and strength training for years to come. Best of all, you will look and feel better, become healthier and increase your longevity.
These exercises can be done within 7 days and can be repeated until a person achieved his desired weight. Usually a rest should be done on the sixth day to avoid overuse of the muscle. Additional exercises can be done at home to maintain the intensity or power of the muscle. In every set of exercises warming up is important before starting each day’s strength training or cardiovascular workout.
To gradually increase the heart rate and body temperature it is important that a person must warm up first. It will prepare the muscles and joints for action and flexes the body for the next workout. Cooling down after workout is important to gradually lower the heart rate and reduces the risk of injury and soreness of the muscle.
Exercises for losing weight should be done properly to achieve the desired weight without harming the body and the muscles. Balanced diet during exercises is also important to have a healthy body. There is a wrong notion that if a person wants to lose weight he must not eat too much. The reality is that the body needs more protein in order to replace the destroyed calories in the body. Protein is important in building muscle. The body requires 15% of calories from protein to maintain a healthy diet while losing weight. If a person wants to lose weight through exercises always bear in mind that it must be incorporated with proper diet.
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6 Responses to “Exercise To Lose Weight”
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I am getting a decent amount of exercise in…but i need to know how many calories i need to eat. I currently eat 1200-1400 calories a day its all healthy foods though. All lean meats, grilled chicken, salad, lots of fruits, lots of veggies, whole wheat bread, whole grain foods, low fat/no fat dairy products, no fried/greasy foods. so I know how to eat well. But I just need to know how many calories to eat.
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