Exercise is an important part of any weight loss regimen. But with
busy schedules, we all want to know which exercises will help us lose
the most weight quickly.
Broadly, there are two types of
exercises: aerobic and strength training (or anaerobic), and each one
contributes differently to weight loss. Aerobic exercise burns fat
calories while you are engaged in the exercise itself. On the other
hand, strength training primarily contributes to weight loss by helping
to increase the speed of your resting metabolic rate (RMR), which is the
number of calories your body burns while you are at rest. Your RMR
actually increases (i.e., burns more calories) the more muscular your
body is because it takes much more energy to maintain muscles than it
does to maintain fat.
Important note: remember that muscle weighs more than fat, so some
strength training exercises will make you healthier and more attractive
while not necessarily contributing to weight loss. But, muscles are a
"good" kind of weight and you should aim to build more muscle in order
to help keep body fat at bay.
Here are 5 tips for exercises - both aerobic and strength training - you can do at home to lose weight quickly.
Tip #1: Squats: Your buttocks and leg muscles are the
largest muscles in your body. Every day in front of the mirror, put your
feet at shoulder width while facing forward and squat down-and-up 10-20
times for 2 or 3 sets. This will build your leg and buttock muscles. As
you build up strength, try holding 2 or 5 pound dumbbells in your hands
while you work out. Be sure to warm up first, and stop if you notice
any sharp pain in your knees.
Tip #2: Pushups: Pushups are a form of strength
training: during a pushup your arms have to support up to 70% of your
body weight. Do 2 or 3 sets of 20 pushups to build arm strength and
increase your RMR.
Tip #3: Jumping jacks: Jumping jacks are an excellent
whole-body aerobic workout you can do right at home. Do 4 or 5 sets of
20 jumping jacks, or as needed. Hint: if you live in an apartment or
stay in a second-story bedroom, be considerate of your neighbors by
going outside or doing these in a first story room.
Tip #4: Fast walking: While walking is in itself a
great aerobic exercise, fast walking is even better for burning fat.
Make sure you really stretch first and warm up with regular walking.
Once you start your faster walking pace, try to maintain as much speed
as possible for as long as you can. If you get tired, try doing
intervals of fast walking followed by short periods of slower walking.
Tip #5: Stepping: Stepping is a great way to get your
heart beating and to burn calories. You can use your stairs at home, but
for best results I suggest buying specialized stackable step mats and
stack them up to at least 15 inches (38 cm). Do 2 to 3 sets of 20 steps
each to begin. Even though you may not feel like the stepping is
helping, it is! This exercise will not only help you lose weight but
will also help shape up your buttocks and legs.
An important element in a strategy to lose weight quickly at home is to
do a combination of exercises that build muscles (strength training)
while burning fat (aerobic exercises). Start a regimen of most or all of
these exercises 2-3 days/week and watch the unhealthy fat melt away.
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