- Diet & Weight Loss
Best Exercises to Lose Weight Quickly
Exercises to lose weight
How to exercise to lose weight
Why is it better to focus on exercises rather than a low-calorie diet or liposuction? Usually, when one wants to lose weight, one wants to lose fat not just weight. The low-calorie diets can achieve fast weight loss, and even more quickly. The problem? it is also the fast track to fat again, as evidenced by long studies in this field. One of these studies has also demonstrated that after 20 years of dieting, people followed did not get thinner, but fat and lost a lot of muscle mass.
The strict diets (less than 1000 calories per day) may, in fact, make you lose in a few weeks up to 20% of your muscle mass. However, the loss of one pound of muscle is sufficient to slow the metabolic rate (the calories burned at rest). Result: we now spend fewer calories in 24 hours. This explains why we gain weight after a low-calorie diet.
Tackling the root cause of overweight
Instead, exercises, aside from making you lose fat, boosts your basal metabolism, increase your muscle mass and strengthens your bones, your heart and your immune system. A low-calorie diet does not offer such health benefits, much less a liposuction. Better yet, exercises immediately attack the main source of overweight: a low calorie output. We do not eat more than our ancestors: in fact, we consume 5 to 10% less energy than 30 years ago. But yet we are, on average, getting heavier. What's wrong? According to some researchers, the decrease in energy expenditure would be 400 to 500 calories daily compared to a century ago.
However, if you choose to exercise and you're not in great physical condition, here are the rules for obtaining tangible results within a reasonable time.
1. Start slowly
If you are fat, it's a safe bet that you've adopted a sedentary lifestyle for some time. Therefore, your exercise program for weight loss should be gradual and include early mild or moderate exercises (30 minutes or less per session). Instead, if you start "on the wheel covers", you might get discouraged before you really lose fat for the trouble. You could then say, "I knew that exercises were not good for weight loss." But of course, you'd be wrong.
2. Do the right exercises
Light aerobic exercises, in addition to being well suited to people who are not in good physical condition, increases the use of fat over carbohydrates as muscle fuel. The reserves of carbohydrates (as glycogen) in muscles and the liver are limited, while reserves of fat are plentiful. Consequently, during mild or moderate efforts, the body favors fat over carbohydrates as the main energy source. For example, if you walk, you burn 60 to 70% fat vs 30 to 40% sugar. And the more you walk, the longer your muscles use fat as the primary energy source. Therefore, if you walk for an hour and it generates an energy expenditure of 500 calories, rest assured that at least 70% of those calories have been drawn out of your fat reserves.
3. Do aerobic exercises, preferably daily
Apply the same principle as the low-calorie diets. If you follow a diet everyday, why would this be different with an exercises program?
4. Know that calorie consumption is cumulative
Do not be fooled by some gurus of dieting by which one must make "tons" of exercises to lose weight. The effect of exercises is cumulative. It is ridiculous to say that one should play tennis for nine hours or golf for 22 hours to lose a pound. But if you walk with a quick pace 50 minutes daily for 10 days, you will have spent about 3500 calories, the equivalent of one pound. The effect of exercising on your energy balance (input versus output of calories) is cumulative, not instantaneous. If you see things this way, you'll be more motivated to persevere. Give yourself 10 to 12 weeks to see significant results.
5. Maintain your water supply
Of course, exercises makes us sweat and thus lose water, which usually is replaced in the next hour by drinking. it is not these water supplies that I am referring to, but to those who combine with glycogen as glucose reserves in muscles. The water trapped in the muscle (intramuscular water) is released each time that muscle cells use glycogen as an energy source. For each gram of glycogen used, you lose 2.7 grams of water. When you follow a diet, especially if it is low in carbohydrates, your body quickly uses the muscle glycogen as an energy source. This has the effect of releasing large quantities of water and gives you the pleasant but false impression of weight loss. In fact, during the first days of a diet, weight loss is largely attributable to the loss of water released by the use of glycogen.
6. The more you exercise, the more you use fat as the energy source
The athletes of endurance sports (marathon, cycling or biathlon) use (at equal calorie spendings) more fat than carbohydrates when compared to people in moderate shape. This is one of the interesting effects of regular physical activity. The body begins to focus more on fat as fuel, saving carbohydrates (which reserves in the body are limited, do not forget) for intensive efforts and emergency situations.
One last question: where does fat disappear first and last? When you lose weight by doing exercises, you lose fat first in the trunk (shoulders, back and abdomen) and upper limbs (arms especially). Then finally the buttocks and thighs.
The Best Exercises to Lose Weight
Here are the best exercises to lose weight:
1) Walking / Hiking
It is one of the best exercises to lose weight. walking is the most economical exercise, and the simple act of walking does wonders for burning calories! You can walk in the park of your city or on the treadmill every morning or evening at a fast pace. Be sure to wear appropriate walking shoes.
2) Climbing stairs
The stairs are a healthy alternative to lifts and escalators. You should climb stairs whenever possible. This will help you burn many calories. However, this activity may put pressure on your knees. Therefore, we suggest you perform this exercise for a short period of time only, say 10 minutes straight.
A bike is a good way to burn a large amount of fat. Instead of going to the market with your car, make use of your bike. You will see positive results some days later. You can also use a bicycle to go to various places in your city if they are not too far away.
4) Jumping Jacks
Jumping Jacks is an exercise often done in the army. This exercise builds bones and strengthens the whole body. Jumping Jacks also help burn your fat. It is a cardiovascular exercise that requires no special training. For starters, you can do 4 sets of 4 Jumping Jacks, either early morning or evening.
Push-ups can work wonders for burning excess fat stored in your body. This exercise strengthens the triceps and back muscles. Use a straight bar and grab it by placing your hands either above or below. You can also use a weight belt for this exercise.
If you are looking for a quick way to lose weight, join aerobic classes. You can lose a lot of calories in one session, provided that you do aerobic exercises with the intensity required.
[Please seek advice from an appropriate health professional before embarking on any new exercise program in order to lose weight.]
The Best Exercises to Lose Weight Quickly
Exercises to lose weight quickly
Toning Muscles - The best way to burn fat
It is a simple fact: the more muscle mass you have on your body, the more calories you will burn. This does not mean that you have to have bulky muscles, or lift heavy weights in order to lose weight. Simply working to increase your muscle tone will benefit you greatly. When you exercise to tone your muscles, you will reap the benefits of weight loss, weight maintenance, more caloric expenditure at rest, and the ability to even eat more.
Our muscles burn energy (in the form of calories) during daily use, during exercise, and for daily bodily processes. The more muscles mass you have on your body, the more calories that you will burn, both at rest and when your body is working. This is true for both men and women. It might seem too good to be true, but for every pound of muscle that is added to the body, an extra 60 calories are burned each day. One pound of muscle will burn an extra ½ pound each month! That is why it is in your best interest to tone your muscles!
Larger muscles will burn more fat than the smaller muscles. Therefore, you should do exercises that help increase the mass and tone of those larger muscles, such as the quadriceps (the large muscle on the front of the thigh) and the gluteas maximus (the rear end muscle). The more muscle your body has, the more caloric intake your body will require to function. While this does mean that you can eat more, it does not mean that you should eat anything and everything. The best way to achieve a balance between caloric intake and energy consumption is by eating several smaller meals each day, eating foods high in fiber and protein, and low in fat and sugar.
If you want to lose weight and keep it off, it is very important that you increase your muscle mass. The more toned your muscles are, the more efficiently your body burns calories whether you are moving or resting. This translates into weight loss, weight maintenance, more energy, and more self-confidence.