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The 3 best exercises to lose weight, according to trainers



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Find out which exercises can help you lose weight.


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When it comes to losing weight, not all exercises are created equal. Just as you need to adjust your food and macros to lose weight, you may need to adjust (or start with) your exercise routine to achieve your goals.

It is a fact that all forms of exercise help you increase your heart rate allowing you to burn calories . But after that it can get confusing. With so many options – and many claim to be the "best program" that guarantees the "best results" – it can be confusing to understand exactly what training can get you the results you want for the time you invest.

All exercises can help you lose weight, can be a good mood booster, and offer many other benefits than losing weight. But if you're feeling stuck in your current routine or want to try new exercises that can help you lose weight more efficiently and effectively, I've addressed three expert trainers below who share the best exercises that actually work for weight loss. [19659006] There is also nothing wrong with doing exercises outside this list, or just enjoying them.

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Cardio exercises, such as running, help increase your heart rate and burn calories.


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1. Cardio

The first exercise that many people do when they want to lose weight is cardio . And while cardio is great for increasing your heart rate and burning calories, it is not the most efficient exercise you can do to lose weight. Cardio is important for weight loss, but to really take your results to the next level, you need to add some exercises that also strengthen your muscles. Cardio is an important part of any exercise routine, and you should include it in your weekly routine along with strength training.

Cardio intervals versus steady-state training

Not all cardio is the same when it comes to weight loss. Each type of cardio is important for inclusion in a balanced training program, but the two main types of cardio are steady state cardio and interval cardio.

Cardio Intervals: Cardio Intervals can include any type of exercise you enjoy (running, jogging, walking, cycling), except alternating intense periods with periods of lower intensity to recover, such as alternating jogging with a sprint. The intense periods are shorter (like one to two minutes) and you usually recover about twice as long (two to four minutes), depending on the workout.

Steady State Cardio: Steady State Cardio is when you do any kind of exercise, such as running or cycling, and stay at a steady pace. It is effective for improving your stamina and endurance and helps you burn calories by increasing your heart rate, although it likely stays lower than in the interval range. When it comes to weight loss, research shows that interval training, such as HIIT, is more effective than cardio at a steady pace. Many people will alternate steady-state cardio days with interval-based cardio days. There are many different cardio workouts to choose from, such as cycling, jogging, walking and dancing, and just because losing weight is a goal doesn't mean you should be doing something with a high impact that is hard on your joints.

High or Low Impact Cardio

While both forms of cardio are effective, if you are concerned that your joints are keeping up with your new workout routine, or if you know previous injuries are holding you back from high-impact movement, low- impact cardio is a great option. You can combine low-impact cardio with bodyweight exercises, such as in this workout from LIT Method below, a low-impact, high-intensity workout.

"Composite low-impact movements are the best weight loss exercises, as these movements target multiple large muscle groups, resulting in maximum calorie burn and saving your joints," said Justin Norris, a personal trainer and co-founder of LIT Method. "Some of these exercises include squats, inchworms, modified burpees and marchers. All of these low-impact exercises are high-intensity movements that are guaranteed to increase your heart rate and allow you to train more often."

2. Strength training

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Strength training is important for weight loss because it helps you increase muscle mass.


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Strength training, with your own body weight or lifting weights is one of the most effective ways to lose weight. Why? First, weight lifting can help you lose fat while still building muscle which is great for your metabolism. Muscle mass burns more calories than fat, which means you burn more calories every day if you have more muscles, even when you sleep.

Muscle mass does not make up for the nutritional side of weight loss, but it can help. Keep in mind, it is your choice whether you use lighter or heavier weights, but both weight categories require a different approach to effectively build muscle. In general, lighter weights require a higher number of reps and sets, and heavier weights require fewer repetitions and sets.

Strength training often involves the use of barbells or strength machines, but you really don't need extra equipment to build strength. Using your own body weight as resistance is a very effective and convenient way to train – since dumbbells are actually impossible to find online right now.

"Strength training is the key to weight loss because the more muscles you have on your body, the more calories you burn," said Bryna Carracino, a fitness coach and founder of beRevolutionarie. "The more muscle you have on your body, the higher your metabolism, which in turn promotes healthy weight loss."

Whole Body Strength Training by Bryna Carracino

Dumbbell Squat


Bryna Caracino

Dumbbells stood on the shoulders or on the back of dumbbells pressed into the front shoulder. If you are a beginner, you can leave the dumbbells at your side.

Think of a squat as if you were sitting in a chair. Push your booty back and lower your body with your chest pressed forward. Pull all 10 toes off the floor so that you are in the back (back part of the body). As you begin to ride upward, push the weight through your heels, returning the glutes and hamstrings to the standing position.

Chopping Medicine Ball


Bryna Caraccino

Start with feet shoulder-width apart. Hold the medicine ball on the chest with both hands. Turn your torso to the right and bring the medicine ball over the right shoulder. Squat and turn to the left and bring the medicine ball diagonally across the body until the ball is as close to the outside of the left foot as possible.

Burpees


Bryna Caraccino

Do a squat, put your hands on the floor, jump back into a push-up position, lower your body completely to the floor. Push the body back up into a push-up position. Jump feet forward on the outside of your hands and then jump up as high as possible.

Change: disable all jumping. So you can step back into the plank, step forward into a squat and not jump up.

3. Compound Movements

So how do you combine cardio with strength exercises so that you not only burn calories, but also build strength? "Some of the best weight loss exercises are full-body movements that are cycled with cardio sessions," said Brooke Taylor, a certified personal trainer founder of the Ignite Program. "A compound move is a multi-point exercise designed to reach multiple muscle groups at once.

" It is so important to combine both weights and cardio interval training if you want to change your body composition, improve muscle mass and tone supporting muscles. This goes hand in hand with building bone density and strengthening your cardiovascular system, "says Taylor.

Full body workout with compound exercises

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For cardio you can do one minute skipping rope between each exercise.

Push up to renegade row tricep kickback

"This exercise activates the body's anterior and posterior chain, increases heart rate and activates the body's deep stabilizers," says Taylor.

  • Start in a plank position with the hands directly under your shoulders with the weights, your legs slightly wider than the hip distance apart, your core and glutes activating everywhere.
  • As you inhale, lower your body to a 90 degree angle at the elbow, exhale to push the floor away.
  • Breathe in a little, shift your weight to balance on one side as you exhale, pull your belly button toward your spine as you pull the opposite elbow toward your rib cage and stretch it back in line with your hip.
  • Inhale to bring the arm down, transfer the weight to the other side and pull the arm to the rib cage, kickback and then down.
  • The goal is to keep the pelvis and spine neutral, the abs engaged and the core tight.

Burpee to bicep curls

  • Start in a plank position with your shoulders straight above your wrists.
  • As you exhale, jump your legs over the mat while simultaneously dropping your bones down and dropping your bicep curl
  • Inhale to lower your hands down.
  • Repeat for 15 reps.

Final Thoughts

At the end of the day, you need to have a calorie deficit – by combining what you eat and burn from exercise – to lose weight. So exercise is definitely key, but so is reducing calories from diet and managing your macronutrient ratios . Remember that you need a lot of protein to rebuild the muscles after exercise, especially after strength training.

Learning how to calculate your macros is sometimes easier to manage than calorie counting, and some say it is more effective. The key is to figure out what proportions you need based on your goals, which a professional or macro calculator can help you with.

Remember that good recovery habits are just as important as your workouts. When it comes to exercise, more is not always better and it is important to give your body a chance to rest and recover. Failure to do so can lead to overtraining syndrome, which can lead to injury, fatigue, sleep problems, or bring you back into your goals.

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The information in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health care professional if you have questions about a medical condition or health goals.


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