Do you dream of a slim and firm body, but you don’t know what weight loss exercises will be right for you? Forget about magical methods that promise miraculous results in a short time – regularity is necessary. Sometimes, however, it turns out that even regular workouts do not bring results, which effectively discourages further efforts. In today’s article, we suggest which exercises to choose for weight loss and what to keep in mind to achieve your dream goal.
H2: WEIGHT LOSS EXERCISES THAT ENGAGE MULTIPLE MUSCLES
In order for the training to bring good results, focus on weight loss exercises that engage several muscle groups at the same time. This way you will burn much more calories! For example, during classic squats, the muscles of the buttocks, thighs and calves are active. Deadlifts, on the other hand, which you can do not only at the gym but also at home, additionally engage the back and abdominal muscles. Jumping jacks and burpees (“fall down, get up”) are also perfect for weight loss, as they allow you to burn an impressive amount of calories and are among the most effective exercises for the sides.
HIT TRAINING
HIIT (high intensity interval training) is a high-frequency interval training that accelerates fat burning. It involves alternating between engaging the body in high- and lower-intensity physical activity, without time to rest. The HIIT regimen can be used for various types of training, e.g. alternating a sprint (30 seconds) with a jog (60 seconds) while running. If you prefer weight loss exercises at home, you can walk up the stairs, ride a bike or use an elliptical trainer or treadmill. The length of your HIT workout will depend on your form – usually it’s 10-20 minutes, not including warm-up and cool down. Interestingly, after interval training, the body burns fat for up to 24 hours after the end of exercise!
CARDIO TRAINING
Intense interval training may prove too demanding for people who are obese or starting to work on their form. For this reason, beginners are often recommended traditional cardio exercises, which do not cause overtraining that discourages further exercise. To put it simply: it consists of any activity of moderate intensity performed for a long time. It can be brisk walking, running, cycling or rollerblading, swimming or aerobics. Such exercises to lose weight not only help to get rid of fat from the whole body, but also improve the overall efficiency of the body. However, it is worth remembering one rule: effective cardio training should last at least 30 minutes!
STRENGTH TRAINING
When losing weight, cardio training should be supplemented with strength exercises, so that they make up 25-50% of the plan. This way, you’ll lose weight while working on your stature and sculpture. You will also speed up metabolic changes in the body, because muscle tissue uses much more calories than fat! Depending on your preferences, you can opt for the so-called Full Body Workout (exercising the muscles of the whole body in one workout) or circuit training.
HOW TO PREPARE FOR TRAINING?
Before you start exercising at home or going to the gym, make sure you have comfortable workout clothes. This is a key element that will improve the quality of exercise and ensure comfort. It is important that the training clothing fits the body, but does not restrict movement and does not pinch anywhere. During training, the body produces sweat, so the material must have moisture-wicking properties.
If you are going to train outside, adjust your clothing to the prevailing conditions. Layered clothing works best, as it allows you to regulate your body temperature as needed.