Which exercises help us lose weight most efficiently?
Before discussing exercises that are most useful for weight loss, let’s discuss why it matters. Finding ways to lose weight efficiently has become a significant problem today. Primarily due to a sedentary lifestyle because of the ongoing pandemic and the increase in high fat and carb food, most people have put on extra pounds that have become difficult to shed. Burning stubborn fat is not as easy as it seems. It would help if you worked out harder than a routine with a unique diet plan. It is estimated that about 300-400 minutes of intense activity per week is essential to burn the required calories. But the main question is, what are the best exercises for weight loss?
It isn’t easy to sort out reliable and practical exercises to lose weight and live a healthy life. You do not want to waste your precious time and energy on demanding physical activities that do not produce the desired results. Instead, focus on the kind of training that is specialized for burning extra fats. In this way, you will be able to shed pounds and save your spare time and energy.
A recent global study shows that nearly 45% of people worldwide are trying to burn calories and lose fat. But unfortunately, not all of them are destined to accomplish their goal entirely or even partially. Why so? The main reason behind this expected failure is the wrong choice of moves. On the other hand, people who are careful in selecting specific exercises are sure to succeed.
Therefore, if you are also afraid of the extra pounds you have put on and want to lose them, your first step should be selecting a particular set of exercises. But how would you do that? Google it. Thousands of websites will tell you about several different practices customized for weight loss, and you will probably get confused. That is why we have sorted out the best types of exercise for weight loss to save you from any confusion.
But first, let’s look at the body’s mechanism of losing extra pounds or burning stubborn fat.
How the body burns extra fat
When you take in more calories and use fewer, your body stores the extra ones in the form of fats, these fats cling to different parts of your body and cause you to be overweight or obese. So, what amount of calories can be considered extra?
According to the NHS, women need 2000 calories daily while men need 2500 calories daily. Any amount of calories more than that is known as extra that your body will store in the form of fats as an energy source for future use.
If you want to get rid of extra fats, there are three ways:
Your body has its mechanism to burn or use the extra fats when you are on a diet or extreme physical activity. The body does this in two ways:
- During the diet, when you start taking in fewer calories, your body uses the stored fat as a source of energy to meet its requirement.
- If you work hard or do intense exercise for an extended period, your muscles first use stored glycogen for energy. After about 30-60 minutes of activity, the body begins to burn fats for the same purpose.
So exercise is the best way to dispose of stubborn fat from your body. But how many minutes a week should you work to lose weight? According to WebMD, you will have to work out for at least two hundred minutes weekly to lose weight. But if you are exercising while cutting on calories, then 150 minutes a week is enough.
So now is the time to discuss some practical and productive types of exercise that can help you lose weight.
Running is the best option if you are not into sport or gym but still want to shed some pounds. Fast running stresses your lower body muscles, especially working quads, hamstrings, and glutes, and these muscles are more prone to fat deposition and weight gain. Running works various muscles in your body, which is why it requires more energy from burning extra fats.
Running is more effective when you run in a moderate to high manner instead of running continuously. This method is more productive, particularly in losing belly fat. Besides controlling weight, running is also a great cardiovascular and aerobic activity, and it means that maintaining body weight also keeps your heart healthy and body oxygenated.
So, how much running is good for weight loss? According to World Health Organization, you must exercise at least 150-300 minutes weekly to lose weight. That said, you will have to run for at least 30 minutes daily for five days per week.
Rope jumping is one of the best exercises to lose weight. If you are not interested in going out for a run or lifting heavy tools in the gym, skipping rope is your type of activity. It is not just a fun activity for children; adults can also do it for more reasonable and productive reasons like shedding weight or staying healthy. Many renowned sportspersons and athletes also jump rope as an efficient cardiovascular exercise.
It is a full-body activity that works muscles like glutes, quads, hamstrings, obliques, triceps, biceps, chest, and back muscles. This exercise helps you lose weight, strengthen your lower body and build upper body muscles. Along with burning fats, it also improves cardiorespiratory fitness, hardens bones, and reduces anxiety.
So how does rope jumping burn fats? Skipping rope gets your heart rate up and increases metabolic activities. It is the most systemic way of burning about 800-1000 calories after one hour of jumping or about 125 calories after skipping rope for only ten minutes. Furthermore, it does not demand any tools except a good quality pair of shoes and a string. You can even cut your regular exercise for this activity. Moreover, it will be more fruitful with an appropriate diet plan.
Are you interested in swimming? What if I tell you that swimming is considered one of the best physical activities to lose weight? You would be happy to know that. Usually, people do not think of swimming that way. However, swimming is as effective in burning fats as running, and it is safer and more exciting as compared with running. While running can be hard on a hot and dry day, swimming becomes fun and a great way to cool off your body.
Just like rope jumping, swimming works many body muscles, including biceps, triceps, chest muscles, and shoulder muscles in the upper body, while quads, glutes, and calf muscles in the lower body. In this way, swimming demands more energy from burning extra fats in your body. Because while swimming in a pool or river, you are creating a calorie deficit which means burning more calories than you are consuming. In this situation, your body turns to stored fats for compensation. Furthermore, swimming helps you build lean muscle tissues, meaning you will need more calories and more fats to burn.
If you are a newbie, take a slow start of about 10-15 minutes later and slowly increase to thirty-minute swimming five days per week. For more productive results, swim in the morning on an empty stomach at a fast pace and take a proper diet.
It is a low-impact cardio workout. It is enjoyable, recreational, exciting, and a stress reliever. Above all, cycling is an excellent way of burning stubborn fat. Moreover, it is so easy to ride a bicycle anytime, anywhere. Coupled with advice on how to ride, cycling can be efficient in weight loss. Unfortunately, due to today’s fast-paced life and desire for a leisure ride, a great physical activity like cycling is mainly limited to those who take it as a hobby.
Cycling works many muscles in your body. These include the calf, shin, quadriceps, hamstrings, gluteus maximus, triceps, biceps, and shoulder muscles. Most of which are favorite places for stubborn fat to accumulate. A person as heavy as 180 pounds can burn up to 650 calories daily after 1 hour of moderate-intensity cycling. Seems cool? There is more! If you ride a bicycle for 30 minutes a day throughout the year, you will surely lose about 13 kg. Along with losing pounds, cycling has other advantages too. It is an excellent activity for reducing stress, joint motility, increased stamina, cardiovascular health, and many more.
Use a Body Mass Index or BMI to set a target weight to make cycling more productive in your weight loss journey. Also, ride the bicycle at regular intervals to optimize your efforts. Furthermore, if you are new to cycling, keep your timing as short as twenty minutes. Gradually aim for at least one hour of cycling for a better result.
Strength training, otherwise known as resistance training, is an excellent physical activity that involves your muscles working against heavy weights or resistance. This activity is an excellent source of strengthening your muscles, adding more muscle tissues, and enhancing your body’s metabolism. Strength training is different than cardio exercises. Where cardio exercises work your cardiac muscles more and, as a result, burn extra body fats, strength training increases your muscle tissues and body’s metabolic rate for calorie-burning.
It is also efficient in long-term fat loss, associated with resting metabolic rate or RMR. RMR is the use of energy while your body is at rest. On average, for non-exercising people, RMR is about 60-70% of total energy consumption. But your RMR is sure to increase by 7.7% after strength training. But why is an increased RMR necessary for burning fats? It is because, at rest, your body’s favorite energy source is stored fats.
Strength training involves several hardcore activities like pilates, flywheel training, calisthenics, gymnastics, and circuit training. All of these activities involve minimal or no specialized equipment. Among all, squat, burpee, deadlift, kettlebell swing, push-up, and pull-up are more suitable for burning stubborn fats. To make strength training more effective, set your schedule at 3-5 times per week for at least an hour every time and take a rest after every two days.
Other Exercise for Weight Loss
Although the exercises mentioned above are excellent for weight loss, there are a few more to get you going. Some of which are listed below:
– High-Intensity Interval Training
– Stair Climbing
– Frog Jumps
– High Knees
You can go for any of the exercises above to lose weight effectively and stay fit.
Amid gym shutdowns and the pandemic, the last two years have been difficult for most people to lead an active lifestyle. Weight gain has been a significant problem for many people, among others. Therefore, recently the number of people trying to shed some pounds has drastically increased. The exercises mentioned above can enhance weight loss if you are also trying to become thin or reduce belly fat. But it would help if you kept in mind that exercise alone is not enough to achieve the goal. Along with a healthy diet plan, genetics also plays a vital role in your efforts to lose weight.
Your genome has a crucial role in determining your body weight. Genetics decides different factors that involve weight loss or gain, like your appetite level, energy expenditure by your body, number of calories burned during physical activity or stomach emptying, etc. All of these factors have a great saying on weight gain or loss. But do not worry; all these aspects can easily be measured and evaluated using DNA sequencing technology.
HealthCodes DNA provides the best workout plan for weight loss based on your distinctive genetic profile. HealthCodes DNA’s fitness DNA test uses superior genetic testing technology to deliver an exercise plan derived from evaluating the relative strength of your aerobic and anaerobic genes. These workouts will optimize your efforts to shed pounds and live a healthy life. You can visit our store for more information about HealthCodes DNA.