If you’ve tried searching the Internet for tips on how to lose weight, you’ve no doubt come across hundreds of guides, but not all of them are effective. And even if they are, it takes too long for the results to become apparent. So, rather than waste your time trying a different workout each time, it’s best to stick with exercises that have been scientifically proven to work, and the six listed below are your best options for losing weight.
One of the simplest and most effective ways you can lose weight is by jogging. To be effective though, you need to jog on a regular basis, at least three times a week for at least half an hour. Your goal is to increase your heart rate, and once you feel your heart rate increasing, it means you’re jogging at a good pace.
To avoid boredom, you need to put variations on your routine. For example, you jog slowly for the first few minutes and then pick up the pace, or do the opposite on other days. The most important thing you need to remember is consistency. You must jog three to five times a week and make sure you don’t go under 30 minutes, otherwise the results will be negligible.
2. Weight Training
Weight training and lifting are great for shedding off pounds because your metabolic rate gets a boost both during the short and long term periods. After an intense weight training session, your metabolic rate will increase quickly, and more importantly, weight training helps maintain the lean muscle mass in your body, allowing for a permanent boost in metabolism.
Another reason why it makes sense for you to do weight training is that unlike other exercises, you don’t just lose weight; you lose fat and you change your body’s composition. In other words, your muscle mass and body fat proportion will change so you will look better. As your body fat is replaced by muscle, you gain a more muscular figure on top of losing weight.
You may not know this, but walking even at a moderate pace can help you lose weight. The reason behind this is as you walk for 30 to 60 minutes, your body starts burning fat, helping you lose those unwanted pounds. The more you walk regularly for 30 to 60 minutes, the more muscles your body will develop. But walking isn’t just for losing weight as it will also reduce your risk of getting a heart attack, diabetes and cancer.
The first thing you should do is warm up your muscles so walk continuously, but not quickly, for 5 to 10 minutes. After 10 minutes, you should speed up your walk to the point that you can feel your breathing but you are still capable of holding conversations and can complete sentences easily.
You can also lose weight from cycling, and that’s really not surprising given the fact that it is one of those activities that will give your entire body a workout. If you’re new to cycling however, you should start slowly and you should focus on just getting used to it first.
Even if you’re new to cycling though, you can still expect to lose 1-2 pounds a week. As you get used to your bike, you can increase the pace and duration, allowing you to lose more weight. However, you should be careful and not push yourself. A day of rest is ideal if you’re new to cycling.
5. Aerobics Exercise
Aerobics exercise or cardio has long been one of the most popular methods for losing weight, and it is still one of the most reliable today. What makes aerobics so effective is that the rhythmic activity you perform is sustained throughout and targets several muscle groups in your body. During an intense workout, your heart rate increases, your lungs work harder and you burn calories and pounds.
Naturally the more calories you burn, the more pounds you shed off. And the great thing about aerobics exercise is you don’t really need to go to extreme measures to see the results. For instance, you can burn several hundred calories in a typical exercise routine, which is great if you want to lose weight fast.
Swimming is another excellent method for losing weight, and it’s actually as effective as cycling, running and other cardio workouts. As many health experts have pointed out, swimming is one of the most effective forms of exercise because your entire body is given a workout. It’s a low-impact exercise, but it goes a long way towards helping you lose weight.
It really doesn’t matter what your swimming ability is, because as long as you work out and practice, you will get the results you want. If you’re looking for optimum results, you should swim for 30 minutes to an hour 5 to 6 days a week. At this rate you won’t just lose weight but also reduce your risk of getting heart disease, stroke and diabetes.
One of the reasons why swimming is so effective is that it is a complete body workout. It doesn’t just focus on one muscle group but rather, all of it. During swimming, your back, upper body, arms and legs are pushed to their limit in a subtle way. At the same time, your lungs and heart will benefit too.
So, these are the six most effective exercises for losing weight. You don’t need to do all of them obviously. You can just pick one or two and include them in your routine. Again, the most important thing to remember is discipline: you must be willing to carry this through so you can get rid of those extra pounds and get in shape. In addition, you should also watch your diet. Choose your foods carefully and stop the urge to overeat. Because no matter how much you exercise, it’s very unlikely that you’ll lose weight if you don’t control your food intake.