Weight loss is very simple if you follow a proper diet plan and exercise. Physical activity is very important to lose weight because it supports you to burn more calories. Your weight loss mainly depends on many factors like age, gender and diet.
Many people at some point want to drop some pounds quickly. It is considerably harder to lose weight quickly. Fast weight loss can be challenging, but it’s simpler than you might think if you know what to do. You must reduce your weekly calorie intake by at least 20% if you want to lose weight quickly. With the right diet, training, and cardio routines, you can drop pounds quickly. You must be in a calorie deficit for continued weight loss, which means you must expend more calories than you consume.
10 Best Exercises for Weight Loss
Here are the 10 effective exercises for weight loss,
1. Walking for Weight Loss
Walking is the best way to lose weight. It is so easy and convenient for beginners to do weight loss. It does not require any equipment so you can do it anywhere. Doing Walking in outdoors is better than walking on a treadmill because you can feel fresh air and sunlight while walking in outdoors and it will motivate you to walk daily. Walking in a treadmill daily will make you bore down and you will not get any fresh air or sunlight so you will try to skip it and you will lose your consistency.
Walking daily with minimum speed can make you burn more calories so it can make you lose weight very soon and you can achieve your goals fast. Start walking for 30 mins for 2-3 weeks and then you can gradually increase the duration. Walking daily is very good for your health and it will prevent you from many health problems.
Summary
Walking 10000 steps daily will burn around 400 calories.
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2. Cycling for Weight Loss
Cycling is one of the best exercises for weight loss, it will increase your stamina and prevent you from many health problems. Doing cycling daily in outdoors can make you to feel the fresh air and sunlight and it will motivate you to do weight loss. Cycling daily for 30 mins daily with minimum speed will make you burn more calories and it activates your whole body.
People who do cycling regularly have better overall fitness, it activates most of your muscles and gives strength to your legs. Start doing cycling for 30 mins for 2-3 weeks and then you increase your duration.
Summary
Doing cycling for 30 mins with minimum speed will burn around 300 calories.
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3. Skipping for Weight Loss
One of the best ways to lose weight fast is by skipping rope. Skipping will not only help you burn calories, but it also has the potential to increase your heart rate and improve muscle tone. Skipping with high intensity can also be a good way for people with arthritis or joint pain to exercise because it doesn’t put as much pressure on the joints like other exercises might. I suggest skipping for 20 minutes, 3 times a week if you want quick results.
Skipping daily can increase your stamina, activates your muscles groups throughout your body and prevent you from many health problems. Skipping is best for beginners who want to do weight loss in a simplest way because it requires only a skipping rope and it can be done anywhere.
Summary
Skipping for 20 mins will burn around 250 calories.
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4. Strength Training
Strength Training is an effective way to do weight loss because it helps to increase your metabolism and burn fat throughout the day. It helps to build your muscle in a healthy way.
1. Focus on exercises like squats. Bench press, shoulder press and pull-ups
2. First do dumbbell exercises, but if you are familiar with dumbbells use machine exercises.
3. Include aerobic exercises with strength training for an effective way to lose belly fat. Aerobic exercises like planks, leg raise and Russian twists.
Summary
Strength training will help to build your muscle in a healthy way
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5. Swimming for Weight Loss
Swimming is a one the good exercise for weight loss because it activates the muscles in your whole body. It activates the legs, arms, core and back muscles. Swimming burn more calories in your body. Compared to working out on land, the resistance of the water demands more effort and energy. Swimming can contribute to the calorie deficit required for weight loss. The precise number of calories burned depends on factors like intensity, duration, and body composition. Swimming has many health benefits like improves your lung capacity, strengthen your heart muscles and improve your heart rate.
Summary
30 minutes of swimming burn around 250 calories.
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6. HIIT (High Intensity Interval Training)
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HIIT raises your heart rate and challenges your muscles. In comparison to low-intensity training with little to no variation, it is also more efficient at burning more calories in less time. Work out with HIIT at least three to four times per week (or, in addition to aerobic exercise, perform shorter HIIT routines every day). This type of exercise helps to increase your metabolic rates and makes you burn more calories in a shorter amount of time.
1. Exercises that can be used for HIIT include burpees, running, cycling, and jumping jacks. Pick physical activities that are both effective for you and enjoyable.
2. You may keep on schedule with your intervals and rest periods by using a timer. Use a smartphone app or a fitness tracker with a timer built in.
3. HIIT can be intense, and you can perspire more than normal as a result. To stay hydrated during and after your workout, make sure to consume lots of water.
Summary
HIIT workouts increase your Metabolic rate and makes you burn more calories.
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7. Yoga for Weight Loss
Doing yoga in the morning will help you to lose weight. Yoga is the best exercise to relive stress and make your mind peaceful. It is not a weight loss exercise but it can burn more calories. Doing yoga daily has several health benefits like stress reduction, good for digestion, improves breathing and strengthen various muscle groups.
Stretching and extending the muscles during yoga increases flexibility and mobility. This can improve your general physical performance and improve the accessibility and enjoyment of various forms of exercise. A larger variety of physical activities can aid in weight loss by increasing calorie burn.
Summary
Yoga is a great weight loss exercise and it has several health benefits.
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8. Weight Training
Weight training also makes you to burn more calories Weight training is the most important component of any weight loss program. It helps you build muscle, which raises your metabolism and therefore burns more calories. To get an intense weight training workout done as quickly as possible, all you need is a set of dumbbells and a bench or chair. With this equipment, you can do exercises like bicep curls, overhead presses, seated rows, triceps extensions and many more. Since these exercises work numerous muscle groups at once and require little space to perform them, they are perfect for working out at home or on the go.
Weight training workouts
1. Flat barbell press
2. Incline barbell press
3. Leg press
4. Bicep curls
5. Triceps pull down
6. Double arm triceps
Summary
Weight training raises your metabolism by doing intensive workouts so it burns more calories in your body.
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9. Jogging or Running for Weight Loss
Jogging or running is one the great way to do weight loss because it burns more amount of calories. Doing jogging or running in outdoors gives you fresh air and sunlight so it relaxes your mind and motivates you to lose weight. Doing jogging or running at a minimum speed makes you to gain more stamina and helps you to prevent from health problems.
It makes your legs strong and activates multiple muscle groups. Jogging or running is very easy to do because it dont need any equipment. Beginners can start jogging for 30 minutes for 2-3 weeks and you can increase your duration after that.
Summary
Jogging or running for 30 minutes will burn you around 300-400 calories
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10. Squats and Deadlift for Weight Loss
Deadlift is a best exercise for weight loss. Deadlifts are a great exercise because they work your entire body, especially your glutes and hamstrings. To perform a deadlift, stand with your feet just slightly wider than shoulder-width apart and your toes pointed out at about 30 degrees. Now bend down and grip the bar with both of your hands, making sure that you have an overhand grip on the bar instead of an underhand grip.
Squats are the good exercise for weight loss. It is a compound exercise that targets multiple muscle groups in the lower body including the hamstrings, quadriceps and glutes. Building lean muscle is important in weight loss because it will make you burn more calories.
Summary
Squats and deadlift are heavy exercise which targets multiple muscle groups so it burns more calories in your body.
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Tips for Weight Loss
1. Take Plenty of Protein
Protein can help you feel fuller for longer periods of time and maintain more stable blood sugar levels. You might also want to think about consuming a protein smoothie right before bed or right after your workout. Egg, chicken, fish, tofu, paneer, and soy chunks are the best sources of protein.
2. Eat Vegetables
Vegetables fill you up, which prevents you from eating more, and they help you lose weight quickly. One of the easiest ways to quickly reduce weight is to eat more fruits and veggies. Vegetables are rich in vitamins and minerals that will support the maintenance of a healthy body.
3. Drink Water
Drinking water is one of the most effective ways to lose weight. It may not be a quick fix, but it will help you achieve your goals. Drink more than 5 litres of water a day, it makes your body healthier. Your body can’t burn fat without water, and it needs a lot more than you might think. Drinking plenty of water also has other health benefits like reducing stress and improving concentration.
4. Sleep for More Hours
Eating healthy and exercising are not the only things that will help you lose weight. One of the most important things is getting enough sleep. When you sleep well, your body produces growth hormone which helps build lean muscle mass and burns more calories during the day.
The Bottom Line
Many exercises will do weight loss. Exercises like walking, cycling, skipping, strength training, swimming, HIIT, yoga, weight training, jogging or running, deadlifts and squads.
Follow these 10 exercises correctly so you can do weight loss easily. Weight loss is very simple if you follow the diet and exercise properly . Be consistent to your exercises so it will make you to achieve your goals faster.
