If you are familiar with my work you know that in my opinion, the two absolutely most important things when it comes to weight loss are proper nutrition and exercise.
Well, today I’ll talk about the second one – exercising.
To be more precise, I will tell you about the best exercises for weight loss.
What is important to know when it comes to exercising for weight loss?
The first is definitely a well-known myth – if you are exercising you can eat whatever you want.
Sorry to disappoint you.
Of course, you can’t.
Exercising is 50 % and the other half is proper nutrition. (1)
You need to eat healthily in order to maximize your results.
The basic nutrition rules are:
- Smaller portions up to 5 times a day;
- At least 8 glasses of water per day
- To cut out or limit the intake of fast carbs, pastry and greasy food, sweets;
Don’t skip warming up.
You can avoid injuries if you warm up, but also you can burn more calories during your workout.
Every workout starts with a good warm-up which helps your muscles prepare for strenuous exercises.
The warm-up should last about 10 minutes.
I recommend cycling, jogging, stretching.
Now, let’s see what are the best exercises for weight loss.
The following list of the best fat burning exercises is based on many years of experience and work with many clients who come to the gym in order to lose weight.
So, let’s start.
Best exercises for weight loss:
You’ve probably expected to see running somewhere in this article.
All you need is some sneakers and goodwill.
But, that’s not what makes it the most popular exercise.
The fact that it’s good for your health, fitness, looks, and it helps you lose weight is what makes running the best choice for many of us.
Running is cardio exercise and cardio is one of the best ways to lose weight.
Why is cardio the best?
The cardio workout has a lot of health benefits.
It can burn calories, reduce the fat tissue, strengthen your heart and your lungs.
Also, cardio boosts your metabolism long after your workout.
Basic running rules:
- Start gradually.
- Don’t force it
Be patient, watch your diet, and run as planned-you will achieve your goal.
- Slow running is more efficient for burning fat layers than fast running, so run slowly.
- Get in shape so that you can run longer.
Read more about running for weight loss here.
Another popular exercise is cycling.
Cycling is a cardio exercise and it’s one of the healthiest ways to lose weight.
When you increase your heart rate you burn more fat and calories, which helps you achieve your weight loss goal.
This is a cheap way to lose weight (if you already have a bike, of course).
Cycling helps improve your health and well-being.
As I said before, cycling strengthens your leg muscles- quadriceps, gluteus, Hamstrings, and calves.
Read more about cycling for weight loss here.
It’s obsolete to thing that long cardio training is the best when it comes to burning fat because short intensive training with lifts can bring you better and faster results.
To achieve best results when you are burning fat and strengthening your body you need versatile, intensive exercises that include short intervals that allow you to burn calories more efficiently – High-Intensity Interval Training (HIIT).
It’s good news that you can spend calories even long after exercising.
This training needs to be short and intensive with short breaks and different kinds of exercises in order to achieve your goal.
Also, you can try GRIT cardio.
Less Mills GRIT cardio is a 30-minute high-intensity interval training (HIIT) which improves your cardiovascular endurance, accelerates your movements and makes your body burn calories long after your training.
This cardio workout combines exercises with your own weight which makes it more challenging and you are likely to obtain higher intensity for a shorter period of time.
CrossFit is one of the most popular regimens.
It is one of the best fat burning exercises.
This type of workout can help you get fitter, burn calories and belly fat, build muscles, and strengthen your body.
These exercises that include different combinations and an intensity of exercising that varies improve your appearance, endurance, flexibility, coordination, and they make you burn calories fast.
CrossFit is an intensive workout that highly involves your muscles and because of that, it has many advantages for people that are average when it comes to working out.
The biggest advantage of this regimen is burning lots of calories over a short period of time.
Note: If you are physically inactive it’s better to start with a lighter program, then with HIIT, GRIT cardio and cardio workouts and in the end, try CrossFit.
The plank can help you get rid of fat layers around the belly, waist, shape your buttocks, relieve the pain in your back, and speed up your metabolism.
If you’re doing the plank right, you will get toned abs and a stronger back, as well.
To sum up, this exercise strengthens your body and it’s great for your belly.
There are many variations of the plank that you can consider, and the benefits are enormous.
One of the best variations of the plank is the side plank.
This exercise is excellent since it engages all your muscles, making them stronger.
You should lean on your forearms, calves, and feet and one side at a time.
Start lifting your body from the floor, strengthening your muscles without bending.
Stay in that position for 30 seconds, and then do the other side.
One of the best exercises for your thighs and weight loss in general.
It’s recommended to do 20 reps in the beginning.
How to perform this exercise?
Put your legs shoulder width apart, your arms on your waist, and keep your back straight.
Don’t forget to breathe- inhale and go down as low as possible, then exhale and go back to the starting position.
Gradually try to do 3 reps with a 1-minute break, and after 10 days working out you can use
resistance bands as well.
Squats completely engage your lower legs and every muscle up to the gluteus so you shouldn’t skip doing them.
How to do this?
You need to step up and squat and keep your other leg on the floor.
Put your arms on your waist and if it’s difficult in the beginning, you can put them close to your body.
You should do 15 split squats per set and then gradually increase to 30.
A good old exercise everybody knows about.
Definitely one of the best exercises for weight loss.
It’s great for your upper body.
The starting position is similar to the plank, your body is tight, your back is straight, and you lean on your palms.
Inhale, and when you exhale do the exercise, bending your elbows and going down with your chest as much as possible.
Your neck should be straight, as well.
If it’s very hard you can lean on your knees and do the same. Do 10-12 reps.
So, what’s the bottom line?
To get fast and good results you need to take exercise seriously.
A healthy diet and weight loss exercises for women at the gym will help you burn more fat and become satisfied with your looks and healthy body. (2)
Don’t skip going to the gym, but also don’t exaggerate.
You can add swimming and sauna as an addition to your workout.