The best exercises to lose weight are those that allow you to burn 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 a personal trainer.
Aerobic exercises, such as brisk walking and jogging, can increase heart rate and burns more calories while endurance exercises such as bodybuilding favor muscle hypertrophy, which is increased muscle size, and this causes the individual to spend more energy, even when you are not sleeping, for example.
10 Great exercises to lose weight
The best exercises to lose weight in the gym are aerobic exercises, like:
1. Hiit Training
The hiit workout can let you burn about 400 calories an hour and consists of a set of high intensity workouts that eliminate localized fat in just 30 minutes a day in a faster and fun way. The exercises are performed intensely 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
Crossfit training is also quite intense and may allow you to burn about 700 calories an hour, however, this type of workout is quite different from the bodybuilding workout that people are more used to seeing in gyms. Different weights, ropes, tires are used and the exercises are usually performed, outside the gym, outdoors.
3. Dancing classes
Dancing is a great way to strengthen your muscles and burn some calories, 1 hour of ballroom dancing burns approximately 300 calories, and helps you to increase your flexibility and helps you to have more contact with other people. In this type of activity besides cardiorespiratory benefits, and helping to lose weight, it also promotes socialization. The Brazilian style dance is a very lively type of dance, where you can burn about 400 calories an hour, in a fun way. In zumba you can burn up to 800 kcal per hour.
4. 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.
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 an hour, and help to strengthens your legs, being great for burning the fat in your legs and to strengthen the thighs.
A swimming lesson can burn up to 400 calories an hour, as long as the student does not lose the rhythm and keeps on moving. Even if your strokes are not very strong to reach the other side of the pool, it takes a constant effort, with few stops. When the goal is to lose weight, you should not only go to the other side of the pool, you must maintain a steady and strong rhythm, so, it is recommended you cross the swimming pool and then return with a back stroke, for example, as a way of resting.
Water aerobics is also great for weight loss, but to burn about 500 calories an hour you should always keep moving, enough to keep your breath away. Water relaxes, so the tendency is to slow down, but if you want to lose weight, ideally you should join a group class, because doing exercises at the pace for the elderly may be good for staying healthy but is not be enough to burn fat.
The workouts are excellent to burn fat and you can burn up to 600 to 700 calories a hour, provided that a good pace is respected, without pauses, and with enough exertion to leave you breathless, unable to talk while running. You can start at a slower pace, on the treadmill or outdoors, but each week you must increase the intensity to achieve better goals.
9. Body pump
Body pump classes are a great way to burn fat because it can help you burn about 500 calories per hour. This class is made up of exercises that involve weights and step, which can help strengthen 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, so that they are done correctly and you avoid injuries to the muscles and joints.
Ideally you should divide the training time between aerobic exercises and bodybuilding exercises, preferably 5 days a week, to lose weight effectively and continuously. During training, it is important to maintain your body hydrated and with energy, so it is recommended you bet on homemade energy drinks.
Bodybuilding exercises help to stiffen and shape the body, fighting sagging. However, when you lose a lot of fat you may feel flaccid afterwards and need to do a few aesthetic physiotherapy sessions to remove excess skin.
What type of exercise should you do to lose weight fast?
To lose 1 kg of fat a week, that is 4 kg of pure fat each month, you should do some exercises that can help you burn approximately 600 calories a day, 5 times a week, in addition to daily weight training.
To achieve the desired caloric burn, you should perform the exercise for 1 hour and keep your heart rate within the ideal range, which should be approximately 80% of its maximum capacity. However, this will vary according to how fit you are, age, and intensity of exercise. Exercising below these values will not help you lose weight but it can bring other health benefits, such as improving cardiorespiratory fitness.
For extra help it is advised you buy a small digital device called a pedometer that shows how many steps you take a day. This device can be purchased from sports stores, department stores or the internet. But it is important to follow the guideline which is to take 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 your weight, the folds of fat and the pressure. In addition, it is important to tell your intentions, whether it is slimming, toning or gaining muscle mass, so that your training plan is adjusted to your goals. The ideal frequency is 5 times a week, at least 30 minutes a day, with moderate or vigorous intensity.
Usually the workout starts 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, which is a good way to burn fat. It is also possible to walk briskly down the street on a daily basis, running at small distances and increasing the distance each week.