Losing weight is never easy. Dieting is not any fun. You may feel that your diet seems to go on and on with little or slow results.
But there are things you can do to speed up your weight loss and help your change in diet produce quicker results.
You can add exercise! Diet and exercise will help to speed up your rate of weight loss. You may be wondering, what are the best exercises for weight loss? Well, that is up to you.
Below are some good exercises for those who ask what is the best exercises for weight loss.
Biking or Cycling
Biking is one of the best weight loss exercises, which can burn down the most calories in the body if done correctly.
While most people will set the gears of their bikes to have the least resistance, setting the gears of the bike to have the most resistance will make it a cardio workout.
By increasing the resistance of the gears, or resistance in the case of stationary bikes, it can burn at least 250 calories per 30 minutes, up to 500 calories.
People who love to swim are rarely fat because of the cardio workout it can give the body.
The best part about making swimming as a cardio workout is it will not make the person perspire, or they won’t feel, that they are perspiring.
Thirty minutes of breast stroke can burn at least 400 calories in the body.
Running is one of the cheapest cardio for weight loss workouts. All that is needed is a good pair of running shoes and all is ready.
The trick is changing the pace of running now and then. Running can burn 300 calories or more, depending on the pace, every 30 minutes.
If walking cannot be done because of a joint injury, then brisk walking is a good alternative, as it doesn’t have as much impact on the joints as running.
Like running, it is recommended that the pace should alternate from slower to faster now and then. Brisk walking can burn up an average 180 calories per 30 minutes.
The best cardio for weight loss preferred by women which mostly target the lower body parts.
Normally, step aerobics can burn up to 400 calories per 30 minutes of workout.
One of the rising hobbies that most people are currently enjoying. It increases the strength of both arms and legs and gives an incredible cardio workout.
This is one of the best cardio for weight loss because it can burn 380 calories every 30 minutes of rock climbing.
An indoor sport which burns up a lot of calories per minutes. Literally, each player will be competing against a wall.
There is no way the player can defeat the wall, but the player will be able to burn more than 400 calories every 30 minutes of playing racquetball.
Bye bye muffin top! Abdominals, a set collectively known as the core includes the many interconnected muscles that run up the back and stretch down to the butt and the front and inner thighs – not just the fat that blooms over the top of your skinny jeans.
Here Are Weight Loss Exercises That Will Keep The Love Handles Away:
– Lie on your back with your knees bent, and your hands behind your head. Lift your shoulders off the floor and curl your legs towards your ribcage; simultaneously. Slowly, return to starting position.
Low Belly Leg Reach
– Targets corset and 6-pack area. Lie face up with knees bent to 90 degrees, hands behind head, and abs contracted.
Keeping knees stacked over hips, lift the shoulder and crunch up; inhale and hold for 3-5 seconds.
Exhale and extend legs to 45 degrees; hold for 3-5 seconds while squeezing the lower belly. Do 2 sets of 10-15 reps.
– Sit with your feet on the floor, knees bent, hands beneath your knees for support.
Keeping your chest lifted and shoulders back, engage your abdominal muscles and raise your lower legs until they are parallel to the floor (your knees should still be bent) and you are balancing on your sitting bones.
If this feels comfortable, begin to straighten your legs (stop if you feel any discomfort in your back) and stretch your arms forward.
Hold for 5–15 breaths, then release. Repeat up to 5 times.
– Kneel on a mat on all fours with your hands directly under your shoulders. Stretch your legs back one at a time to come into a plank position and engage your abdominal muscles.
Your body should be long and straight. Press your hands and feet firmly into the mat for support.
Hold for 2 minutes, then drop back on all fours. It won’t be easy, but it will be worth it. Trust us, your future self will thank you.
Can’t get rid of that extra fat around your thighs and butt? Fret not. When you do squats correctly, you engage your entire lower body and your core.
Squats are one of the best body weight exercises to burn fat from the thighs and glutes, and get your lower body in shape in no time.
Squats are popular amongst bodybuilders and athletes, because they work (and how)!
Once you get accustomed to the regular type, you can alter the speed, maximize the reps, try new variations like jump squats, barbell squats, pistol squats and challenge yourself.
3 Secrets To Successfully Sticking With A Weight Loss Program
Struggling to stick with your diet program? You aren’t alone. Millions of people worldwide start up and fall off diet programs every day.
Why is it so hard to stick with something? Why can’t they carry out a plan once and for all?
Often, it’s due to a few key mistakes they’re making along the way. Let’s take a closer look at three secrets that you need to know about sticking with the best weight loss program.
When you put these secrets into action, you’ll find it’s easier than ever to get the results that you are looking for.
Get A Diet Buddy
One word of advice: don’t go at it alone. Those who get a diet buddy to do a diet and experience the highs and lows with them tend to stand a much better chance of seeing success in the long run.
If you can’t convince someone to do the diet with you, at the very least, find someone who will stand by your side and be there for support when you need it.
You will hit a hard time, and during that hard time, it can really help if you have someone there to encourage you through it.
2. Use Hunger-Busting Strategies
Hunger is another reason why many people can’t stick with a fat loss diet plan.
Either they are cutting their calories back too far, thereby causing the hunger, or they are not eating foods that encourage satiety.
You want to focus your diet around foods that break down and digest slowly.
Lean proteins coupled with fibrous carbohydrates are the best choices, followed closely by small doses of dietary fat.
While the calories in fat do add up quickly, a small amount added to your diet can work wonders to help you better control hunger.
3. Set Short-Term Goals
Finally, consider setting some short term goals. Think about what it is that you want to accomplish within the next two or three weeks.
Far too many people have a long-term view of what they hope to achieve in a year’s time, but it’s too easy to lose sight of that light at the end of the tunnel.
Instead, focus on the here and now. Find a program such as The 3 Week Diet that has you focusing on the coming weeks ahead. Build good habits in those three weeks and you will be well set up for the future months.
Remember that Rome wasn’t built in a day, and you won’t lose all the weight you have to lose in just a week.
Be patient, but at the same time, don’t fixate too far in the future. Otherwise, you’ll just lose motivation and give up.
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