The internet is flooding with articles like 20 best cardio exercises for weight loss”. So is there a single best exercise for weight loss?- Do you sincerely believe there is one such form of exercise that’s the ultimate solution for losing weight?. If you answered yes to the above question then you have been taken by marketing gimmicks that the health industry makes up so that they can sell their products to you.
Whatever physical activity you perform household chores, gardening or work-related tasks you are burning calories. What exercise advertisements target are simplified exercise routines for weight loss.They sell you the belief that one machine is the final solution for the exercise of all the muscles in the body. These exercise machines are developed for the general population and these machines may or may not work for your body type. Individual exercises are best for losing weight. All a person needs to do is to keep a watch on the number of calories consumed and the number of calories burned up by physical exercise.
Exercise and Weight Loss
Regular exercise helps to cut down your weight. The excess calories that you intake are burned up during exercise. Modern lifestyle has forced us to consume foods with high calories than what our body requires to do our daily metabolic activities.(Every activity we do including sleeping, breathing, and digesting food requires burning up of calories). These excess calories are stored as body fat and these fat cells accumulate in your belly, butt, thighs etc. Since exercise is a structured form of physical activity that focuses on engaging a specific part (muscles) of your body, one can benefit from regular exercise, boosting metabolism and lowering insulin levels in the body. Keeping a watch of the number of calories you consume and the number of calories you burn up by exercise helps you to form a weight loss plan that works.
The Health Benefits of Exercise
Research shows that regular exercise, combined with healthy eating habits, is the best and healthiest way to lose weight. In addition to shedding those pounds exercise as a routine improves your overall emotional and mental state. You will become happier and your self-esteem also increases considerably. Exercises also reduce the risk of getting diseases. The Health Benefits of Exercise are as follows:
Types of Exercise to Lose Weight
To lose weight, you must burn more calories than you consume. That’s really all there to it. Which means if you don’t want to diet, it is possible to burn more calories simply by exercising more as a substitute. To lose fat by exercising, use these guidelines and techniques.
Get into exercising slowly. If you aren’t already within the habit, diving headfirst in a strenuous exercise regimen can cause you to burn out quickly at the very least or could cause physical injuries at the worst. Rather than setting yourself back further by biting off a lot more than you can chew, start slowly, and find small ways to include more movement into your daily routine. For example, you could possibly:
Bike or walk as opposed to driving. Don’t drive through the drive-thru. Alternatively, walk to some sort of public transportation. For you to motivate yourself, just think of all the money you’re not spending on gas. If you drive, park farther from your destination so you are forced to walk further. Park on the furthest point from the grocery store parking lot. Better still, park a few blocks from your office forcing yourself into two 15-minute walks every day.
Clean your house or tend to your yard. House chores are more physically tiring than you think: scrubbing, dusting, raking, weeding, and mowing are great strategies to burn calories without having eaten up any free time. In addition, your sparkling clean house will motivate you for you to tackle other projects – for instance losing weight.
Pay at the gas station as opposed to at the water pump. Use a stability ball as opposed to sitting on any chair. Bounce about it or just take a seat and keep your balance making sure to help keep your back direct and abs tight. Walk your pets or offer to walk your neighbors. Have more sex. In addition to burning more calories, this can boost your disease fighting capability, increase your cache threshold, and help you live longer.
Start Your personal Exercise Regimen and Adhere to It. Jogging or running around the area you live is one of the cheapest ways to lose weight. You can also use a treadmill should you have one. If you don’t like the actual monotony of going for walks, take up dancing or perhaps a sport or join an exercise group to expand your social circle. Start by exercising a set number of days every week and gradually improve the number, length, and intensity of the sessions. Though you should make an effort to tailor your workouts to your own tastes in addition to fitness level whenever you can, there are certain types of workouts that everyone should take part in:
Strength training burns calories although building strength in addition to muscle. It can enhance your metabolism; the more muscles you possess, the more calorie consumption you burn as soon as you’re at relaxation. If going to the gym is not possible, try Working out from home.
Cardiovascular exercise burns calories improving circulation in addition to endurance. One of the best possible forms connected with cardio is Interval Training, which is basically alternating between low- in addition to high-intensity activity. For example, 10-minute sessions connected with jogging or brisk walking interspersed simply by 2-minute sprints. This may not be only an especially effective strategy to improve heart health and endurance but also takes effect faster than other kinds of cardio.
Vary your own workout. As you get comfortable performing a certain activity, you learn how to do it more proficiently, making it easy so that you can plateau in your own workouts. However, this doesn’t mean you ought to skip around in between exercise styles without mastering any one. Allow yourself eight to sixteen weeks to get the most out of the particular workout or higher levels of workout before moving forward. Try something like:
Tips to Stay Motivated
* Instead of allowing yourself to become frustrated or depressed together with your current weight, apply it as a motivational application. While you exercise, think about the time’s someone called you overweight and just imagine what they will say when they see you next.
* Set any target weight for a specific occasion, when i. e. a friends wedding where you’re a bridesmaid.
* To avoid yourself from getting discouraged, give yourself a smaller reward at the end of each workout.
* Drink no less than 8-10 glasses of water each day – or more of you need to. This helps get rid of metabolic wastes to help keep your metabolism in top shape. It may help to carry a metallic water bottle about with you all the time. This will help remind someone to drink, is cheaper when compared with purchasing drinks whenever you get thirsty, and is also better for the environment.
* Watch intended for overall body problem changes, not just weight. Since exercising builds muscle in addition to burns fat, and since muscle weighs a lot more than fat, pay more focus on how you look and feel instead of the numbers on the scale.
* You will get sore and muscles will ache, don’t worry this is actually a good sign. It means you are pushing yourself hard. The more you exercise the easier it will get.
*Anyone older than 60 or who has heart disease, substantial blood pressure, or arthritis should consult your doctor before attempting intense training.
* Do not be too hard to yourself. You won’t eliminate ten pounds the first week. Expect a gradual weight reduction.
Exercising to lose weight is a commitment only you can make with yourself. Nobody else can do it for you. It’s your body, it’s your time, make it happen.
Begin by standing with your torso bent forward so that it is virtually parallel with the ground. Grasp a dumbbell with your right hand and press your right arm against your side with your elbow bent at 90-degree angles. With your palm facing your body, raise the weight by straightening your arm until it is parallel with the floor. Then reverse direction and return the weight to the start position. After finishing 12-15 reps, repeat the process on your left (do 2 sets each arm).
Bicep Dumbbell Curl
Begin by sitting at the edge of a flat bench. Grasp a pair of dumbbells and allow them to hang at your sides with your hands facing away from your body. Press your elbows into your sides and keep them stable throughout the move. Slowly curl the dumbbells up toward your shoulders and contract your biceps at the top of the move. Then slowly reverse direction and return to the start position. (12-15 reps, 2 sets).
Shoulder Dumbbell Press
With a dumbbell held in each hand at shoulder height, palms facing away from your body, sit on a flat exercise bench or, better, a chair with your back supported by the back of the chair. Flexing your shoulder muscles as you go, lift your arms upward until your arms are fully extended. Without resting and in full control, return to the start position and repeat the movement until you have completed a set of 12-15 reps (do 2 sets).
Alternate Bum Lift
With a mat or rug beneath you, lie facedown on the floor, your arms extended straight out in front of you or with your hands folded in front of your head. Your toes should be pointed down and your feet about a foot apart. Working one buttock at a time and flexing as you go, without bending your knee, lift one leg until you cannot comfortably go any higher. Continuing to flex your working buttock muscle and in full control, return to the start position and repeat the movement on the other leg. (12-15 reps each leg and 2 sets per leg).
Lower Abs Bicycle Move
With a mat or rug beneath you, lie on the floor with your lower back pressed into the mat. Bring your knees up to a 45-degree angle and begin moving your legs as if you’re pedaling a bicycle. Alternate touching your left elbow to your right knee, then your right elbow to your left knee (15-20 reps and 2 sets).
Outer Abs Sit-ups
With a mat or rug beneath you, lie on the floor with your knees bent to the right side. Place both hands behind your head. Slowly lift your shoulders off the floor until your left outer abdominal muscle contracts. Then return to the start position. After completing a set of 15-20 reps repeat on the right side.
Stand with a dumbbell in each hand, palms facing your body, arms straight down at your sides, feet a natural width apart. Keep your back straight and look directly ahead of you. Keep your knees aligned with your toe and your non-stepping leg straight. Bending at the knee, step forward with one foot until you can just about see your toes. Feel the stretch in your stepping leg front thigh muscle and the flex in your non-stepping leg front thigh muscle. In full control and using the muscles in your lunging leg (not your back leg) return to the start position and repeat the movement for the other leg. Repeat the alternative lunging movement until you have completed a set of 12-15 reps each leg.