If you’re on the warpath to weight loss, there is one thing you need to accept earlier on in the journey. Quick weight loss, or even spot reduction as a matter of fact, are nothing but myths concocted by drug companies trying to impose their “magical” pills on you. Now that you’ve decided to shed those extra kilos the natural way, congratulations!
But you’ve got a long road ahead of you, since it’s going to take a while. You may have tried out crash diets or even a combination of exercise and diet. But you’re missing out on the crux of the matter. The key to weight loss is burning more calories than you consume.
For instance, if your weekly consumption is 1500 calories, you need to burn more than 1500 calories a week to notice a marked difference in yourself.
The mantra is very simple- you need to come up with a weight loss program that entails some of the most effective exercises. Team that up with a balanced diet, and soon you’ll have the body you always dreamed of. Irrespective of whether you simply want to lose weight, or you want well defined abs or toned muscles, these exercises mentioned below would be your best friend for the next few weeks to come!
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1) Cardio Exercises
If you’ve joined a cardio class recently, you’re in for a whole lot of fun. A session of cardio would include a variety of exercises, which could be anywhere on the scale between athletic to even dance-like! Plus, you get to work out to the beats of music. What could be more motivating than that? A few sessions of cardio every week would tone your muscles, and help you burn calories.
A vigorous cardio session would help you reach your target heart rate and that would, in turn, burn body fat. The karvonen formula is usually used to calculate the optimum heart rate of a person. Based on that, the intensity of your cardio exercises are decided upon.
2) Boot Camp
Yes, you heard that right. Before you laugh it off, boot camp can actually help you increase muscle strength, and lose weight in the process. At boot camp, the entire program is based on the military training style. Hence, you can pretty well imagine that joining these classes would require some serious commitment. No, boot camps aren’t just about burly men in camouflage, yelling at his insubordinates.
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Nowadays, boot camps have been brought down to more humane levels. Although you wouldn’t have to endure all that the men in the military had to go through, boot camp work outs certainly follow the same principles and almost the same intensity. Push-ups, crunches, squats, burpees, pull-ups are just some of the most effective exercises at boot camps.
3) Spinning Classes
Now let’s face it, cycling, jogging and brisk walking may all be hunky dory but do they guarantee a quicker weight loss? The answer would be no. Thousands of people across the world have welcomed spinning classes with open arms. Wondering what makes it so very special? Let’s combine a night of incessant dancing and high intensity weight training.
That’s spinning for you. Usually spinning classes are held for a period of 45 minutes, during which you burn hundreds of calories. The best part is, you can take these classes any number of times in a week. Unlike jogging or cycling, there are no dangers to your joints either. But in order to hasten the process, you need to give it all you’ve got; only high intensity sessions would accelerate weight loss.
Kickboxing is based on the ancient art of martial crafts, only this is choreographed and less serious in nature. On a scale of low to high intensity, kickboxing would qualify as moderate cardiovascular exercises. The perks of kickboxing is that you can do it at home, or even at private studios. You must start out with a warm-up, lest you pull a muscle.
You can then proceed to the actual working out which is a combination of martial arts, boxing and aerobics. With repetitive movements, you’ll be able to work on your speed and agility and also your muscle tone. A single 50 minute session of kickboxing could help you lose up to a whopping 450 calories!
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5) Tabata Training
Haven’t heard of this one before, have you? Well, you don’t know what you’re missing out on. Essentially, you do four high intensity exercises continuously for twenty seconds each; you follow that by a ten seconds rest. This cycle is to be repeated 8 times, and each cycle would last about 4 minutes.
While this might seem easy, you’re bound to be puffing and panting after just one cycle. When you start tabata training, one cycle may seem like a Herculean task but you need to increase the intensity with every passing day.
Squats are one of the most common types of cardiovascular exercises; this requires you to engage in a kind of up-and-down motion, a lot like getting up from the sitting position. While squatting, you will be compelled to lift your body weight yourself. This might require practice and you might even need support initially. But with the passage of time, you’ll be able to do it without holding on to anything.
To optimize the results, you could combine this with weight training so that you can both lose weight and strengthen your body from within. However, a degree of caution must be maintained, since squatting could end up taking a toll on your knee.
7) Go The Extra Mile
Most people would opt for any one of the above exercises. However, you could take it one step further by mixing it up. Create a workout program for yourself where you combine the different kinds of cardiovascular exercises. That would yield satisfactory results, and also amp up your heart rate.
A combination of all these exercises would help you burn twice the calories, and shed pounds faster.
Well now you know, these exercise would not only guide you towards your ideal body weight, but also help you take that first step towards a healthier lifestyle!