The best exercises to lose weight are those that spend more calories in less time, such as running and swimming, but to lose weight efficiently and maintain the results it is important to combine these with bodybuilding exercises that must be performed in the gym, with the supervision of one personal trainer.
Aerobic exercise, such as brisk walking and jogging, increases heart rate and burns more calories while endurance exercises such as bodybuilding favor muscle hypertrophy, which increases muscle size, and this causes the individual to spend more energy, even when you are not sleeping, for example.
Here's a good example of walking to start slimming down and toning in: Weight-loss workout.
10 Best Weight Loss Exercises
The best exercises to lose weight in the gym are aerobics, for example:
1. Hiit Training
The hiit workout burns about 400 calories per hour and consists of a set of high intensity workouts that eliminate localized fat in just 30 minutes per day in a faster and fun way. The exercises are performed intensively to raise your heart rate a lot and so it is more suitable for those who already practice some kind of physical activity, although there are beginner hiit exercises, but they consist of a series of exercises 'easier'.
2. Crossfit Training
The crossfit workout is also quite intense and burns about 700 calories per hour, however, this type of workout is quite different from the workout that people are more accustomed to seeing in gyms. Different weights are used, ropes, tires and often the exercises are performed, outside the gym, outdoors.
Check out beginner crossfit exercises
3. Dance Classes
Dancing is a great way to strengthen muscles and burn some calories, 1 hour of ballroom dancing burns approximately 300 calories, and the person still increases flexibility and has fun, having a greater contact with other students. In this type of activity besides cardiorespiratory benefits, and to lose weight, it is still possible to promote socialization. The university forró is a very lively type of dance, where you can burn about 400 calories per hour, in a fun way. In the buzz you can burn up to 800 kcal per hour.
5. Muay Thai
Muay Thai is a type of intense martial art, where you can burn about 700 calories per hour. The workouts are very intense and also strengthen the muscles, as well as help increase self-esteem and self-defense.
6. Spinning
The spinning classes are done in different intensities, but always on top of a bicycle, in a classroom with at least 5 bikes. The classes are very intense and promote the burning of about 600 calories per hour, and still strengthens the legs very much, being great to burn the fat of the legs and strengthen the thighs.
Swimming
A swimming lesson can burn up to 400 calories per hour as long as the student does not slow down and keeps moving. Although the strokes are not too strong to reach the other side of the pool faster, it takes a constant effort, with few stops. When the goal is to lose weight, one should not only reach the other side of the pool, it is necessary to maintain a constant and strong rhythm, that is, one can cross the swimming pool crawl and turn back, for example, as a form of 'rest' .
8. Hydrogeology
Water aerobics is also great for weight loss, but to burn about 500 calories per hour you should always keep moving, enough to keep your breath away. As the water relaxes the tendency is to slow down, but if you want to lose weight, the ideal is to be in a group with this same purpose, because doing exercises at a pace for the elderly to stay healthy may not be enough to burn fat.
9. Race
The workouts are excellent to burn fat, being possible to burn about 600 to 700 calories per hour, provided that a good pace is respected, without pauses, and with an effort able to leave the person breathless, unable to talk during the race . You can start at a slower pace, on the treadmill or outdoors, but each week you must increase the intensity to achieve better goals. Here's how to start running to lose weight.
10. Body pump
Body pump classes are a great way to burn fat because it burns about 500 calories per hour. This is a class made with weights and step, which strengthens the muscles, working the main muscle groups.
These are some examples of exercises that help you to lose weight fast, but that should be performed under professional guidance, to be performed correctly and to avoid injuries to muscles and joints.
The ideal is to divide the training time between aerobic exercises and bodybuilding exercises, preferably 5 days a week, to lose weight effectively and continuously. During the workouts, it is important to maintain the energy and hydration of the body, being in these cases recommended to bet on the homemade energy drinks. Here's how to prepare by watching our Nutritionist video:
Bodybuilding exercises help stiffen and set the body, fighting sagging. However, when there is a large fat loss it may be necessary to do some physical therapy sessions to remove excess skin, if you lose a lot of weight and feel flaccid afterwards.
See our 3 tips for finding pleasure in the gym and continuing to do exercises like a new lifestyle.
What exercise do you do to lose weight fast?
To lose 1 kg of fat per week, ie 4 kg of pure fat per month, you should do some exercise that burns approximately 600 calories a day, 5 times a week, in addition to daily bodybuilding.
See how many pounds you need to lose weight in: How to know how many pounds I need to lose weight.
To achieve the desired caloric burn, you should perform the exercise for 1 hour and keep the heart rate within the ideal, which should be approximately 80% of its maximum capacity. This ability, however, will depend on your fitness, age, and intensity of exercise. Exercising below these values will not help you lose weight but may bring other health benefits, such as improving cardiorespiratory fitness.
For extra help it is advised to buy a small digital device called a pedometer that shows how many steps the individual has given per day. This device can be purchased from sports stores, department stores or the internet. But it is important to follow the guideline that is to give 10, 000 steps a day, at least.
How to start exercising to lose weight
When starting some type of physical activity, it is necessary to undergo a professional evaluation, to verify the weight, the folds of fat and the pressure. Also, it is important to say your intentions, whether it is to lose weight, tone or stay muscular, to be able to adjust the training. The ideal frequency is 5 times a week, being at least 30 minutes a day, with moderate or vigorous intensity.
Usually the workout begins with aerobic exercises such as a bike or treadmill and then the student can go to class or follow the training in the weight room. As the student gains endurance, the exercises or pace of the class should be getting harder, requiring a greater and better effort of the muscles and heart.
Exercises to lose weight at home
It is also possible to do aerobic and muscle strengthening exercises at home, being a good way to burn fat. It is possible to walk briskly down the street on a daily basis, running at small distances and increasing the distance each week. Here's how to do a running workout to burn fat.
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