If you looked in the mirror and had a frustrating moment or decided on a New Year's Eve that you wanted to make a change, losing weight can sometimes be a difficult process if you don't have someone with experience to guide you.
We don't like to brag, but our team is made up of specialists with years of experience in sports and nutrition, and we feel responsible for giving you the best advice.
We know how precious your time is and the fact that you dedicate a few hours a day to physical activity is to be appreciated, but you would certainly want to know if what you do is effective.
When it comes to the best weight loss exercises, there is a lot of confusion even among fitness trainers.
Some say that cardio exercises are best for weight loss, while others offer this quality of strength training.
According to a 2012 study published in the Journal of Strength and Conditioning Research, running on the treadmill burns 25-39% more calories than kettlebell exercise.
On the other hand, weight-bearing exercise causes an effect of excessive post-workout oxygen consumption (COPD), which keeps the metabolic rate high from a few hours to a few days, favoring calorie consumption.
Our opinion is that for fast, efficient, and long-lasting weight loss, it is best to combine both strength and cardio workouts.
In addition, you can add a slimming pill like Silvets to speed up the slimming process.
What are the best weight loss exercises?
walking
It may seem surprising, but walking can be one of the best ways to lose weight. It is easy to incorporate into the routine of any person, does not require additional equipment and the impact on the joints is minimal.
According to Harvard Health, a 70 kg person burns about 167 calories in 30 minutes of normal walking.
A 12-week study involving 20 obese women found that 50 minutes of walking 3 times a week reduced their fat percentage by 1.5% and waist circumference by 2.8 cm.
For starters try to walk at least 30 minutes every day and as you become more athletic you can increase your duration.
Jumping rope
This exercise will definitely remind you of your childhood. Although it seems like a trivial exercise, it requires a lot of coordination and endurance.
Performed at the beginning of strength training, as a way to warm up the joints, in the end, or as a stand-alone exercise, jumping rope is one of the best methods of toning the whole body, improving posture, and increasing the level of resistance to effort.
One hour of skipping rope burns up to 667 calories.
Jogging or running
No, it's not a mistake, jogging and running are two different things.
The main difference between the two is the pace of business. Jogging involves a pace of 6.4-9.7 km / h while running requires a speed greater than 9.7 km / h.
Harvard Health estimates that a 70 kg person burns about 298 calories in 30 minutes of jogging at a speed of 8 km / h or 372 calories in 30 minutes of running at a speed of 9.7 km / h.
As the good news never comes alone, studies have shown that both jogging and running can contribute to the "burning" of fat surrounding organs, which is responsible for chronic diseases such as heart failure or diabetes.
For starters, we recommend jogging for 20-30 minutes, 3-4 times a week.
Cycling
You don't have to take part in the Tour de France to enjoy the benefits of cycling. Harvard Health estimates that a 70-pound person burns about 260 calories in 30 minutes on a bicycle.
Not only is it an extremely good exercise for weight loss, but some studies have found that people who ride their bikes frequently have better fitness, greater insulin sensitivity, and lower cardiovascular risk compared to people. common.
Strength training
From our point of view, they must accompany any weight loss process.
Although 30 minutes of weight training burns only 112 calories, the benefit is to increase your basal metabolism by up to 7.4%, which translates into burning an additional 125 calories a day.
Not only will you lose weight extremely effectively, but in the end, you will have a sculpted body that you can brag about.
Swimming
If when you choose your holiday destination, the first thought flies to the sea, you will be happy to know that swimming can be your reliable partner in the weight loss process.
Not only is it an extremely effective calorie burning sport (approximately 372 calories / 30 minutes) but it can improve your flexibility and increase muscle mass.
What should be my expectations regarding the weight loss process?
Although the vast majority of people want to lose weight as soon as possible, it does nothing but put undue pressure on their health.
For example, you can lose a significant amount of muscle mass and increase your risk of gallstones, dehydration, malnutrition, migraines or constipation.
Even more so, the faster you lose excess weight, the better your chances of regaining it.
It is usually recommended to lose about 1% of your body weight or between 0.5 and 1.36 kg per week.
Conclusions
There are a variety of exercises that can make your weight loss process easier and turn it into a fun activity.
It is important to choose only the exercises that cause you pleasure and keep in mind that losing weight is not a linear process and it is very likely that you will have periods in which you lose extra pounds faster and others in which you lose them harder.
What matters is to stay just as persevering and do your best to reach your goal.
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