Working out isn’t enough on its own to make weight loss happen. There’s so much else that goes into weight loss and body fat loss; in fact, exercise isn’t even technically necessary in many cases. If you want to lose weight and it’s totally cool if you do and totally cool if you don’t- adopting healthy eating habits has got to be step numero uno. To get technical, you need to create a calorie deficit, which means using more calories in a day than you consume and the consumption part plays a much bigger role in that than burning calories in the gym, or while carrying your groceries home, or any of the other myriad ways you put your muscles to work each day. Other lifestyle habits like sleep and stress management and health conditions also affect your weight.
Before you get started on a new exercise regime for weight loss here are some very basic things which you should be aware of:
- Exercise should be a part of your daily routine: Lifting weights is one of the best ways to gain muscle. Not just that, it’s also good for weight loss. And it helps with the energy deficit. So it’s a win-win exercise altogether. Cardio can be done to enhance your exercise routine. But to lose weight or belly fat, weight lifting is the best way to go.
2. What should be your food choices: You don’t have to cut out all the carbs and sugars from your diet. According to Christian Finn, a personal trainer, the ideal way is to create an energy deficit. It refers to creating an imbalance between the energy your body needs and gets. In order to make up for the deficit, your body might want to lose fat, with the right training. Also, get enough protein. Eggs, dairy, pulses are good choices.
3. Push yourself in every workout you do: It’s kind of a big deal that you bring your A-game to each and every workout. I’d rather see you do ball-to-the-walls workouts three times a week than see you give 50 percent for five days. Small practices go a long way in achieving long-term goals. Wake up 20 minutes earlier than your usual schedule and go for a brisk walk. Or remove all the necessary food items from your kitchen shelf; the ones you know you should not be eating.
4. Sleep Routine: There’s no use of exercising well and eating well if you get insufficient sleep. A good night’s sleep is important for your body to function. Not getting enough sleep can mess up your hormones for appetite and hunger both, and can also decrease testosterone levels. If there’s something that is bothering you, write it down on a piece of paper and get it out.
5. Changing Patterns: If you notice that any aspect of your current routine doesn’t work in your favor, don’t be afraid to try something else. Keep your goals fixed, but change the method if needed. Most important of all, be patient. It takes some effort and dedication, and nothing is just going to happen overnight.
Now that we have set the experience a bit, let’s get to the workouts: Keeping in mind the eating well and the sleeping enough, there are certain exercises and workouts that can be particularly useful in helping you lose weight or burn fat or change your body composition. These workouts tend to have a couple of elements in common: They are generally high-intensity and they burn a lot of calories in a short amount of time. Here are the types of exercise trainers recommend getting the most out of your gym.
- Yoga: Yoga is a secret weapon in your weight loss arsenal because it keeps you flexible and healthy for your other, more intense workout. Yoga requires balance and stability, which promotes functional strength, and it helps our mental health.
2. Jumping Rope: It’s time to kick it back to the good old days of P.E class when you first learned how to swing a jump rope. This tool is cheap, portable and can be used just about anywhere.
Try it: Here’s a speedy routine to try from Rosante:
- Warm-up with a light 3-minutes skip with the rope.
- Do 100 traditional jumps.
- Once you finish, immediately do 100 jump rope sprints.
- Repeat steps 2 and 3.
3. Lunges: There are many variations to the lunge, but the plain jane forward lunge is still very effective for weight loss, as it works multiple muscles at once.
- Stand tall with feet hip-width apart. Place hands on your hips or hold weights, and take a controlled step forward with your right leg.
- Keeping your spine tall, lower your body until your front leg and back leg from 90-degree angle.
- Pause, then bring your right leg home to start.
- Now do the other side by stepping forward with your left leg.
- Repeat 10 times on each side. Do a total of 3 sets.
4. Burpees: This exercise effectively targets your core, chest, and legs simultaneously. Feel the burn and know you’re building lost of lean muscle.
- Stand with your feet shoulder-width apart and arms at your sides. Push your hips back, knees, bent, and lower into a squat.
- Place your hands on the floor directly in front of you and shift your weight to them. Jump back softly to land on your feet in the plank position.
- Jump your feet forward so they land just outside of your hands. Reach your hands up and jump explosively.
- Immediately lower back into a squat for the next rep. Repeat 8 to 12 times. Complete 3 sets.
5. Double Jump: Take your traditional squats up a notch by incorporating a jump and lunge. The movement will increase your heart rate and you’ll feel the burn in your abs, butt, and legs.
- Lower into a deep squat and rise up as if you’re jumping, but land in a lunge position with your right leg back.
- Use momentum to jump from this lunge position back to a squat. Continue for 45 seconds, alternating legs. Do two sets total.
Disclaimer: Whatever you do, don’t do it barefoot. Few things compare to the pain of missing a skip and smacking the tip of your toe with a jump rope.