Best Weight Loss Exercise - According to Experts and Research
- josephplatt1979
- Mar 2, 2023
- 6 min read
Updated: May 22, 2023
Losing weight is easier said than done and you probably already know that to lose weight you have to burn more calories than you take in. This involves a healthy diet, as well as a combination of cardio and strength training.
Burning more calories than you eat in a day is referred to as a “calorie deficit” and is the basis of many weight-loss equations.
The first thing you need to understand is that one pound of fat is made of about 3,500 of extra calories. To lose one pound of fat, you need to create a caloric deficit of 3,500 calories. For example if you wanted to lose one pound a week divide 3,500 calories by seven to get 500; that means negative 500 calories a day overall.
The Good news for anyone wanting to lose weight is that you don’t even need to a gym rat. Studies show that shorter periods of exercise are more effective for weight loss. But what kind of exercise burns calories most efficiently? Below you will find the best weight loss exercise.
Best Weight Loss Exercise
These are the best weight loss exercise, which are recommended by experts, will point you in the right direction.
Running
Whether you love or hate it, running is one of the best forms of cardio and simplest ways to burn calories—and you don’t need a treadmill to do it. Just lace up your shoes and hit the road. Running in intervals—speeding up and slowing down your pace—will help make the minutes and miles go by quickly.
The best way to burn calories while running is to vary your workouts. Vary the speed within a workout, do some bursts of faster running, but also mix up the types of runs you do. Whether it’s slow and steady, comfortable and hard, or intervals, variety is the key to constant adaptation.
Sprinting helps engage the core and offers shorter durations of runs at higher intensities. Running slow is relatively easy on your body as far as exertion is perceived, but running fast at 80% of your capability is even harder, pushing your body even more to its limits. It will be difficult to sprint at first, but once you are used to running then you can up the pace.
Swimming
If you don’t enjoy the pounding effects of running on your body, swimming is an excellent workout that combines cardio with strength training in one low-impact workout. Water adds an element of resistance, forcing you to recruit more muscles to move efficiently and use oxygen wisely. Need more motivation to hit the pool. You’re using your legs, arms, and core to help you stay afloat, making swimming a great total-body exercise for building strength and endurance. On average you can burn around 200 calories for 20 minutes swimming.
Skipping rope
A skipping workout is a full-body workout which It fires up your quads and glutes to help you explode from the ground, and engages your core to keep you upright and stable as you land back down. skipping also involves a little arm and shoulder action, as they remain tight while the rope movement comes from the wrists.
Skipping is a great way to burn calories while improving cardiovascular health, all-over-toning, and coordination, and it will help build power while lowering your risk of injury.
Strength Training
Experts agree that if you want to lose weight and build lean muscle, you need to strength train, aiming for at least three workouts a week.
Strength training can help you build lean muscle mass and rev up your metabolism, which starts to slow down once you hit your 30s. The more muscle you have, the less fat you have since your metabolism runs higher. A higher metabolism leads to more calories burned and more fat lost.
Resistance training also helps prevent osteoporosisas as your bones grow stronger as a response to lifting weights.
Spinning
Spinning, whether it’s on an actual bike or a stationary bike, is one of the best ways to burn calories and build endurance. Spinning is a great weight-loss activity that is relatively low impact and targets the biggest, strongest muscles in the body, the glutes and hamstrings. When you engage your biggest muscles, you set off hormones to produce more muscles, similar to strength training, which helps to burn fat across your whole body.
HIIT (High Intensity Interval Training)
HIIT involves short bursts of intense exercise alternated with low intensity recovery periods. Interestingly, it is perhaps the most time-efficient way to exercise.
HIIT workouts are, by far, one of the most effective ways to burn calories and hike up your metabolism. The best part is, these workouts don’t have to last very long. Some HIIT workouts can last for only 10 minutes, but it’s only effective if you push your body to its limits with all-out energy. Research has shown that HIIT can help burn belly fat.
Elliptical
Don’t be fooled by the elliptical! It might look an easy machine, casually spinning your legs while watching TV or reading a magazine. But if you crank up the resistance and work at a hard pace, it’ll leave you breathless. Riding the elliptical at an easy clip will not do much, but magic happens when the lungs start working and the blood starts pumping. Be sure to stand up straight to lengthen your abs and engage your upper-body muscles. Making use of the handles and swinging your arms will help you burn more calories.
Boxing
Boxing is a great way to burn calories, sculpt muscles, and get in some serious stress relief! By driving power from your legs, your arms are able to throw major jabs, crosses, hooks and uppercuts, making it a full-body exercise. It will also test your coordination and endurance—all essential things that make you a better athlete in and out of the ring.
Boxing works your core, legs, and specifically your obliques to newfound glory by pumping up your heart and lungs. It also helps you work on balance, coordination, and proprioception.
Stair Master
No matter how fit you are, climbing up a flight of stairs is always a challenge. That’s because steps are designed to be short so that you have to engage additional muscles, like your glutes, quads, and calves, to bring your entire body up. The Stair Master offers a great way to strengthen the glutes, quads, and hamstrings. Working the biggest, strongest muscles in the body keep your metabolic rate high, and your body strong and toned.
Battle Ropes
Battle ropes are an excellent, no-fuss way to get a full-body strength training and cardio workout. Working at a high intensity, battle ropes will increase your heart rate in seconds. Studies have suggested that after just 10 minutes of swinging a battle rope you can burn 112 calories. Working a heavy long battle rope provides a low-impact cardio workout, whereby your shoulder, arms and core will spend a prolonged time under tension.
Battle ropes provide low-impact, high benefit cardio training. A lot of people out there can't be hammering on their feet anymore, or grinding on their knees. Battle ropes eliminate all that. Hardcore fitness freaks swear by battle ropes.
Nutrition
Training at home or in the gym is great but none of that will count unless your nutrition is good. Along with your training you should adopt a new eating style that helps promotes weight loss.
Good nutrition means avoiding packaged or processed foods as much as possible. These include foods with high amounts of sodium and long lists of unfamiliar ingredients.
Good nutrition also means watching out for added sugar and limiting your sugar intake.
You should be mindful of your food and considering balance, variety, and moderation in what you eat. For example, when you eat out, consider foods that are baked, broiled, roasted, seared, poached, or steamed instead of fried.
One way you can lower your calorie intake is by eating more plant-based foods — fruits, vegetables and whole grains. Strive for variety to help you achieve your goals without giving up taste or nutrition.
Get your weight loss started with these tips:
Eat healthy lean proteins and protein supplements
Eat at least four servings of vegetables and three servings of fruits daily.
Replace refined grains with whole grains.
Use modest amounts of healthy fats, such as olive oil, vegetable oils, avocados, nuts, nut butters and nut oils.
Cut back on sugar as much as possible, except the natural sugar in fruit.
Choose low-fat dairy products and lean meat and poultry in limited amounts.
Keep hydrated by drinking at least 2 litres of water per day. That will be more on days you train
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