5 Most Effective Exercises for Losing Weight

It is important to note that there is an end in itself exercising that guarantees weight loss in a short period of time. The secret is always a consistent and strong to go with your exercise. That said, here are 5 of the most effective weight loss there to team up with an exercise healthy lifestyle .

Workout four minutes

Popular on YouTube , this training was developed by the Japanese to promote higher metabolism with minimal effort . The idea is simple : 20 seconds each of the four different manoeuvrers after 10 seconds of rest , then repeat the cycle. This is very good for most people , for several reasons.

First, he made ​​four minutes! If you can not spend four minutes a day to help you lose weight , the problem is not your routine , but your reader.

Second, no fitness equipment needed . Everyone involved is based cardio and revolves around simple techniques Anyone with a few feet of space and a timer can do.

Third, you really only do it once a day. The purpose of this exercise is to increase your metabolism for 24 hours, so that only one set in the morning is all you need so you can get to work.

supersets

Metabolism booster that has become a favorite of Fitness magazine , supersets are basically what they sound like - intense games of repetitions of the exercise .

Requiring only two light dumbbells and a chair (banks work well here too) , the idea is to go eight rounds of quick workouts with minimal breaks , similar to workout four minutes earlier. According to Fitness magazine , women can burn up to 300 calories during the 24 hours after training alone above calories burned during training.

carpeted stairs

Running on a treadmill can burn more calories stairs percent more per hour than the moderate trot only . If the race is one of his favorite exercises , but want to spice up your weight loss routine with something a little harder , try putting a treadmill with the characteristics of the stairs in the home gym , or join a workout elliptical like. (For a more economical method , consider a platform to the stage. )

Jump Rope

It's like a child who remembers ? Turns out we were on something amazing . According to the Mayo Clinic , one of the main health and research in the world , jumping rope burns more calories than any standard aerobic activity and emptying over 800 calories per hour.

Of course , keep this place for an hour is a feat in itself , but try to work into your routine in small sessions every day.

basketball

If you are a basketball player , you will be happy you burn major calories each time you play . Research shows an hour of play can dissolve around 600 calories for many adults , as it is basically a game , you feel like you're "working " when you do. Go over an hour , it's probably easier to do , so if you really like it , burn more calories.

Top 3 best exercises to lose belly fat

Who does not want a flat stomach ? People desperate to lose weight voluntarily starve, or expensive supplements to the last fad diet that promises to give that perfect figure in 30 days. Fortunately, belly fat is metabolically active and easier to lose. However, if proper nutrition is not respected and the complex has low calorie diets , weight loss can not occur in the desired time. Hunger and deprivation of calories diet availability and meet their favorite foods that have been avoiding will tend to binge at the first opportunity . The probability of gaining more weight they lost initially is not weird.

According to Christine Rosenbloom, professor of nutrition at Georgia State University, calorie controlled diet and 60 minutes of moderate daily exercise will result in weight loss and can even help maintain desired weight . Indeed , according to Professor Michael Jensen of the Mayo Clinic, the result of intense aerobic exercise be thinner around the abdomen .

It is important to remember to keep the body's metabolism to function so that the body burns calories constantly prevented from entering the mode of fat storage leads to unnecessary weight gain .

Why is it necessary to exercise

Most people involved in believe weight loss is calories. If you burn more calories than you take in, you lose weight. If you take in more calories than you can burn the body fat gain . Although this part of the logic may make sense , this is true only in part. That burns calories all the time is actually the body fat mass below allow better use withoutweight calorie lean muscle.

The body actually adapts to the changes it undergoes . Losing weight without exercise increases the risk of loss of lean body mass , which slows the metabolism and put your body into fat storage mode . People who have lost body fat and muscle mass may notice they do not have the muscle mass they once had. Worse, once you eat too much, even a little, start to fill in the body fat again.

The building muscle mass

An important thing to remember when it is subjected to a weight loss program is to understand what needs to be done. Realistic and achievable goals can help build the confidence to make the leap necessary to achieve a desired weight .

Researchers at the Biomechanics Lab at San Diego State University have a look at some popular abdominal exercises and rank . The results of the study revealed that exercises that require constant abdominal stabilization and body rotation resulted in greater muscle activity in the abdomen.

Here are the top 3 stomach exercises as classified by the study:

1 . Exercise bikes - better to lead the charge and six oblique muscles . To do this exercise , get a bed with her ​​hands on the back of his head position. Bring your knees to your chest while lifting the shoulders off the floor . Slowly, the right elbow towards the left knee as you straighten your right leg. Switch sides and continue to pedal movement. Do 1-3 sets of 12-16 repetitions.

2 . Captain Chair Leg Raise - This exercise requires a captain 's chair , a rack with padded arms that allows your legs hang that are commonly found in gyms and health clubs . To do this exercise , stand on the chair and took the handshake. Press and lift your knees to your chest contracting your abdominal and lower back down. Do 1-3 sets of 12-16 repetitions.

3 . Exercise Ball Crunch - For this exercise, an exercise ball is required. In this routine , the abdomen not more exercise, but still have the body to stabilize during the routine. To do this exercise , lie down on the ball with your back fully supported . Place your hands behind your head. To lift the torso of the ball, contract your abs to pull the bottom of the ribcage and the hips. Remain as you curl ball, then down to stretch the abdominal muscles. Do 1-3 sets of 12-16 repetitions.

3 Practical Exercises for Stomach Fat

When weight gain due to aging or poor diet , almost always , as is evident in the abdomen. The belly area is one of the problems of men and women strive to reduce when trying to lose weight. If you are one of them , this could be your lucky day . There are three effective exercises for belly fat in this simple reading.

In addition to changing your eating habits, you need to learn some exercises that can effectively eliminate stomach fat . Check out this list:

Bicycle crunches routine

Fitness professionals strongly recommend exercise routines . It works by tightening the external and internal oblique muscles . You need not go to the gym to perform this routine . Here are some simple steps to make bicycle crunches :

Step 1 : Lie on your back on the floor . You can use a rug.

Step 2 : Place your hands behind your head .

Step 3: Slowly raise both knees to 45 th grade , and then look at several inches off the ground , carefully. In this position , starts imitating the bicycle pedaling movement . Technical maintain breathing when performing this exercise .

Captain President of routine

Exercises for the stomach should be able to trim your waistline . The routine uses the captain's chair revive the vertical knee teams . Most gyms have this exercise because it is an effective tool for strengthening the arms and legs , except for the adjustment of the equipment of the abdominal muscles .

Step 1 : Starting position: standing in front of the machine in the Vertical knee raise .

Step 2 : Place your arms and elbows on the armrest . Then make sure that the bottom of the body is raised a few inches off the ground .

Step 3: Lift your knees to your chest. It is a slow process.

Step 4 : While maintaining a deep breath , slowly lower your knees down to the starting position .

Balance ball crunches

The balance ball or exercise is one of the most useful when you want to lose those excess tools stomach fat. If you have not, you can buy an exercise ball in any physical store or you can go to the gym .

How to do the exercise:

Step 1 : Starting position: Sit on an exercise ball with your feet flat on the floor , while the legs are open V position . Maintain balance.

Step 2 : Place both hands behind your head

Step 3 : Lie on your back on a balance ball . The upper body should be parallel to the ground.

Step 4 : Inhale and slowly raise your abdomen at an angle of 45 ° . Contract your abdomen during the operation .

Step 5 : Return to the starting position as you exhale.

These three years have been very effective. Fitness experts say that to maximize results , add cardio into your routine. It is also important to maintain good eating habits. Effective routine would be at least 30 minutes of various exercises for the stomach every day for a slimmer body and healthier.

The 6 Best Exercises For Guaranteed Weight Loss

Weight loss has been a hot topic of debate for decades. The issue has become even more relevant in the 21st century . The collapse of the economy and competitive market has forced people to work odd hours and lose focus on your health. Most young managers in multinational companies do not have time to go out to dinner alone exercise regularly . The inevitable result of this unhealthy lifestyle is unhealthy fat accumulation and obesity among young people. What is even worse is that there are hundreds of weight loss systems and bogus therapies around the market. These treatments usually cost a fortune , but produce little or no results . So here are some routines very simple but effective exercises that are guaranteed to lose weight.

Just a word of caution though before you get to the interesting part. The exercise routine should be followed with dedication for at least a few months. If you stop after the first results , your weight and fat loss will be back in no time. So here we go :

1) Building running or jogging

It remains the best way to work your muscles and lose weight. It is ideal for people who do not have the time or resources to go to full operation . The exercise is quite simple. You must be a free place, maybe in your living room or on the roof. Do some warm light and then start running slowly on the spot. During the first days , can tire quickly enough . So keep the pace slow and exercise for 10-15 minutes. After the first week , increase the speed and try to increase the duration of five minutes every three days. If you exercise every day, at the end of the month , you should be able to start operating point .

2 ) running or jogging

No exercise like running or jogging in the morning. Try to do it in a park or on a deserted road . Earlier in the day , you start the better . In the first week, is limited to a duration of about 20 to 25 minutes breaks in between. Do not try to push yourself too. If you do it regularly , you will be able to run for half an hour at a time in a short time. When executed, the entire body and most major muscle groups get excited . After a month or two , you will definitely see the changes in your weight and your body .

3 ) Sit- ups or crunches

Well, from my personal experience , I can say that this exercise is very useful and very efficient yet . You need to lie on your back on a flat surface , and then move your heels close to your buttocks , keeping your knees together. Keep your hands stuck in his head. Once in position, sitting as want to touch your knees with your head . Even if you can not touch your knees , close as possible . Use only the abdominal muscles while lifting . For the first time it may not be able to be repeated more than 2 or 3 times . Do 3 sets of these repeats with at least 2 minutes of rest between each set. Take a day of rest between each exercise stomach. Increase sets and reps as you go .

4) Pool

This is probably the best full body exercise that can be done without using any equipment. If you have a pool at home, then nothing can be better than that. On the other enrolled in a local swimming club and go for the morning, afternoon or even swimming sessions at night . Make your rounds of pool based on their resistance. Use your best judgment and loss of strength in the midst of a tower can be dangerous. While you swim, the muscle groups of the legs , arms , back , waist , abdomen and legs are thrilled intensive . If you swim regularly, you will lose weight faster than you thought possible.

5 ) Up the stairs

You have no idea of the effectiveness of this small change in your lifestyle can be at your fitness is worrying. We are all used to taking the elevator at work and sometimes use it to go up or down only 2 or 3 steps. Of course , if you hurry, you should always use the elevators. But if you go for a snack or to return to the cafeteria , trying to climb the stairs. Take the stairs every day can really help lose excess calories and build stamina . I watched my friend lose 22 pounds in two months just watch your diet and take the stairs to the office every day for two months. You can also get these amazing results.

6) Bike

Another method often overlooked very effective exercise . Some people use exercise bikes , but I say that nothing is certain . Pounds lost several times in the past by heavy motorbike . If you can go back and work in the cycle that will be even better to put aside the time for this activity . Most cities today offer special bike paths for people so you should not have to worry about traffic. The constant changes in the elevation of the road and waves can effectively challenge the muscles and work your muscles . Such difficulty forming deviations may be obtained from static cycles .

Important things to remember before starting your exercise routine

1) Always eat something very light like a glass of milk and toast before exercise . If you exercise on an empty stomach , you may feel dizzy at times.

2) Never go swimming with a full stomach . You can have cramps .

3) Do not use excessive force . Their resistance is built slowly over time.

4) Do not feel disappointed if you do not see a strong after a couple of weeks apart. After all , the extra kilos you want to get rid of do not build in a day.

Keep your goal in mind . Whenever you want to feel the urge to smoke, you are viewing with a slim body fir . Control and power that exercise is a must if you want to lose weight and stay fit . I'll be back soon with an article about healthy eating while working to help lose weight.