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Simple Weight Loss Exercises

Updated on October 16, 2015
Want Cardio? Lift faster! ;)
Want Cardio? Lift faster! ;)

Simple Weight Loss

Exercises are an important tool for weight loss, but how much exercise you should do in a week varies from person to person. It is recommend at least 250 minutes a week, which means about 50 minutes, 5 days a week. If you are a beginner, start with less exercise until you get fitter, for example, 3 days a week of cardio exercise for 15-30 minutes, gradually extending the time every week giving the possibility of your body to adapt.

The weight loss occurs when the body burns more calories than you consume with the food you eat. It look easy, but if it is really that easy, no one would have a problem with weight. People too often take drastic measures to achieve results in weight loss - diet, pills or buy one weird fitness gadgets that promise instant success. Maybe you will lose weight, but what happens when you stop the diet or stop the training program? You'll get all the weight back and more of that. The real secret to successful weight loss is to introduce small, but permanent life changes. The key for success is to forget about instant results and start thinking about maintaining slim in the long run. The human body is genetically programmed to be active every day and to burn calories. Provide that to your body and you will be slimmer and healthier. If you have not been long physically active you will first need to fix physical condition.

If you have not been long physically active, you first need to repair the physical condition. Acquisition of fitness is an individual experience, and it depends on your age, preferences, lifestyle and other factors. But, essentially, improving the body form simply means to force the body to work every day a little bit more than the previous day. Every time you do more than you're used to, your body becomes stronger, and you are better than you were before. Thinking that you can lose weight with simple home exercises without serious cardio and especially that one can lose fat in only certain parts of body is wrong. If want to remove belly fat, you need to incorporate, cardio because it burns the most calories, in additions to ramping up that fat burning furnace, your metabolism.


What Kind of Cardio Do You Do?

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Types of Cardio


Running for weight loss is a great choice for many reasons:

  • It does not require special equipment (except some quality shoes)
  • You can run anytime, anywhere
  • It has a large impact on the body, helps build strong bones and connective tissues.
  • It speeds up your heart
  • It helps you burn more calories, especially if you add ups, sprint or try interval training.

Ride a bike for weight loss

Whether outdoors or indoors, cycling is a great cardio workout for weight loss.Using leg strength, you can increase your endurance with burning a lot of calories, from 250-500 in 30 minutes, depending on how fast you drive and how strong the resistance. What makes cycling better of other activities is that can be incorporated into everyday life. You can drive to and from work or to use your bike for the completing the everyday obligations through the city.When the weather is bad you can ride a bike in the fitness center.

Skipping rope

Skipping rope is another great exercise for weight loss and as an added bonus, the rope does not take up much space and you can take it easily in your suitcase, which is a great exercise when you travel.You can burn 330 calories with 30 minutes of training, but you'll have to get slowly to that because people out of shape can have a little more difficulty at the beginning. Start by jumping 1-2 minutes at a time, taking a break during which you will move.When you feel that you are well rested start to skip the rope and figure it out how many times you can jump after the rest.Skip around thirty minutes without sitting or leaning on the wall. You can add different exercises besides normal skipping (jumping on one leg, squats, etc.).


Walking is another great choice for weight loss, because, as well as for running you do not have to buy special equipment and you can walk anywhere,anytime. Is hard enough to accelerate the work of your heart while walking to significantly increase calorie burning, but overweight person can burn about 180 calories in 30 minutes. Add the climb, brisk walking or using walking combined with running, and you can increase the intensity day by day.


For this good old exercise you do not need much equipment or complicated moves. Lie face down on the floor with your palms facing down the level of the shoulders or slightly wider than the width of shoulders.Hold along the legs and feet together. Lift your body off the floor, straightening the arms.Hold the palms at the same position and the body straight, making sure that the back does not bend. When completely lift pause for a moment and then lower your body slowly toward the floor, bending arms without bending your back. 10 to 15 repetitions in two to three series.


To perform this exercise for weight loss you do not need any technique special. It helps to remove fat and tighten the muscles of the legs and buttocks. It is good to do a larger number of repetitions of about 20 to 2 to 3 sets to burn some calories.


By doing ABS or crunches, you can burn some calories and so if you have the ability to perform some cardio exercises you can do about 3 sets of abs, push-ups and squats.

It is best to exercise five days a week and doing some cardio exercise: running, walking, cycling, skipping rope, combined with exercises for specific muscle groups: exercises for the abdomen, arms, legs, butt, waist, etc. Cardio exercises and exercises for specific muscle groups can work at the same time of day but also do not have to. The exercises for weight loss can work at any time of the day (except bedtime).

Every beginning is difficult but after a short time, your level of physical and especially psychic energy will be increased so that you will be very satisfied with the differences and results from when you have started till the active exercise in spite of beginner's difficulties.
Exercise regularly, but do not forget the diet too.

Cardio For The Conditioned Individual

How To Start Running And Do It Right! (Beginners)

Join a Running Club

A great way of starting off your weight loss journey is by joining a running club. Now of course running isn't the only form of cardio you can do, but so many turn to it first and it is the easiest thing to do, just go out the door and you can begin your cardio. When you join a running club, you are around like minded individuals, people who will support you and help you with technique, encouragement and maintenance of health. You will be far more effective with your running and progress far quicker, when you have the proper support and people backing you up every time.


To finish with I just want to say that different activities and ideas are great, everything works, that is if you stick to it! Be consistent, get a plan and stick to it, make the commitment to what you are doing and I promise you, you will see the results and you will build a far, happier, stronger, fitter, leaner you.


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