Exercise is an important part of any weight loss plan. But with busy schedules, we all want to know which exercises will help us lose weight faster.
In general, there are two types of exercises: aerobic and strength (or anaerobic), and each one contributes differently to weight loss way. 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 at rest. Your RMR actually increases (ie, burns more calories) the more muscular your body is because it takes much more energy to maintain muscle mass 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 to help keep body fat at bay.
Here are 5 tips for exercises - both aerobic and strength - 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 the mirror, put your shoulder width feet, while facing forward and squat down and up 10-20 times for 2 or 3 sets. This will build your leg muscles and buttocks. As you build up strength, try holding 2 or 5 pound dumbbells in your hands while you work. Be sure to warm up first, and stop if you experience severe pain in the knees.
Tip # 2: Pushups: Pushups are a form of strength training: during iron your arms have to support up to 70% of their 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 aerobic workout for the whole body that you can do at home. Make 4 or 5 series of 20 jumps, or as needed. Tip: If you live in an apartment or stay in a room on the second floor, be considerate of your neighbors out or turn them into a room on the first floor.
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're 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 rate and burn calories. You can use your stairs at home, but for best results I suggest buying specialized stackable step and stack at least 15 inches (38 cm) mats. Do 2-3 sets of 20 steps each to begin. Even if you do not feel like walking helps, it is! This exercise will not only help you lose weight, but also help to shape the buttocks and legs.
In general, there are two types of exercises: aerobic and strength (or anaerobic), and each one contributes differently to weight loss way. 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 at rest. Your RMR actually increases (ie, burns more calories) the more muscular your body is because it takes much more energy to maintain muscle mass 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 to help keep body fat at bay.
Here are 5 tips for exercises - both aerobic and strength - 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 the mirror, put your shoulder width feet, while facing forward and squat down and up 10-20 times for 2 or 3 sets. This will build your leg muscles and buttocks. As you build up strength, try holding 2 or 5 pound dumbbells in your hands while you work. Be sure to warm up first, and stop if you experience severe pain in the knees.
Tip # 2: Pushups: Pushups are a form of strength training: during iron your arms have to support up to 70% of their 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 aerobic workout for the whole body that you can do at home. Make 4 or 5 series of 20 jumps, or as needed. Tip: If you live in an apartment or stay in a room on the second floor, be considerate of your neighbors out or turn them into a room on the first floor.
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're 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 rate and burn calories. You can use your stairs at home, but for best results I suggest buying specialized stackable step and stack at least 15 inches (38 cm) mats. Do 2-3 sets of 20 steps each to begin. Even if you do not feel like walking helps, it is! This exercise will not only help you lose weight, but also help to shape the buttocks and legs.
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