Workouts at the gym to lose weight
The first
thing to ask yourself is if you’re going to the gym to exercise or burn
calories. If you’re going to the gym to exercise, then you need to choose the
exercise you will do. If you’re a beginner at the gym, start with low-impact
exercises like yoga, swimming, and walking on the treadmill. As you progress,
you can move on to higher-impact activities like running and weight training.
You can also pick up a martial arts class to mix things up a bit. If you’re
just after burning calories, you should focus on cardiovascular exercises like
running, rowing, and cycling. These exercises help you burn more calories in a
shorter amount of time.
How many calories does cardiovascular work out burn?
The amount
of calories burned while exercising varies depending on how long your workout
lasts and what type of exercise you’re doing. To determine your calorie burn
rate, multiply the number of minutes you were active by your estimated weight
(in pounds) and divide by 903. So if your workout lasted an hour and you
weighed 125 pounds, then you would have to eat 1,000 calories over the course
of the day to burn off those calories. You can use this information to
calculate your caloric intake requirements based on time and activity level.
1. Cardiovascular Exercise
Cardiovascular exercises directly increase
your heart rate or respiration rate, which are associated with increased
calorie expenditure. One study showed that people who performed 4 minutes of
walking at a pace of 80 per cent of their maximum heart rate burned about 100
calories. If you want to get more specific, aerobic activities like jogging,
running, swimming, bicycling, rowing, cross-country skiing, skipping rope,
jumping rope, elliptical training, swimming laps, walking on the treadmill, and
dancing is good examples of cardiovascular exercise.
2. Weight Training
When you lift weights, you force your body to
perform repetitions of lifting, lower the consequences, or push and pull them
around your body. Lifting heavy weights requires a higher metabolic rate than
lighter weights. In addition, you’ll build muscle mass and increase your basal
metabolic rate (BMR), resulting in even more calories burned.
3. Plyometric Exercises
These workouts involve explosive movements that
require fast reflexes and quick contraction of muscles. These exercises rely on
short bursts of high-intensity activity. Plyometrics provide some cardio
benefits and are often effective in increasing your BMR and providing improved
agility and coordination. Jumping rope, sprinting, bounding, hopping, skipping,
squat thrusts, lunges, vertical jumps, pushups, pullups, burpees, box jumps,
plyometric drills, and medicine ball slams are examples of plyometric
exercises.
4. Resistance Training
Resistance training helps build muscle and
increases lean body mass. There are three ways to measure muscle size:
circumference, volume, and density. Muscle diameter rises when a person gains
weight; however, muscle volume remains unchanged even though lean body mass increases.
Muscular density is measured by dividing muscle volume by total body volume.
When you add muscle, you don't necessarily gain fat; your body uses stored fat
as fuel.
5. Aerobic Exercise
Aerobic exercise refers to any physical
activity that doesn’t require much oxygen to complete, including walking,
jogging, cycling, swimming, climbing stairs, and dancing. Aerobic exercise
burns fat and builds endurance. Endurance allows your body to perform
repetitive tasks without tiring, whereas aerobic exercise builds stamina and
endurance. The American Heart Association recommends two 5-minute sessions of
moderate aerobic activity per week. Reasonable means you'll reach 60% to 70% of
your maximum heart rate.
6. Strength Training
Strength training involves working specific
muscles harder than others, building muscle mass and strengthening bones.
Stronger muscles require less effort to move—meaning they're easier to use.
This makes strength training great for athletes who need strength, power, and
speed. A typical program includes a general warmup followed by lower-body
moves, upper-body lifts, core exercises, and stretching. Examples of strength
training exercises include squats, deadlifts, bench presses, chin-ups, overhead
presses, pull-ups, rows, military presses, bicep curls, triceps extensions, leg
presses, calf raises, hamstring curls, and shoulder shrugs.
Which kind of physical workout is the best for weight loss?
Physical
workouts are great for burning calories and keeping us fit. But what kind of
exercise works best? Here's a list of the top 10 activities for losing weight:
1. Swimming
Swimming burns over 1500 calories per hour.
When swimming laps, you're working out your whole body at once. And since
swimming is done without weights, it doesn't build muscle mass, making it one
of the best ways to lose weight.
2. Walking
Walking is one of the most accessible forms of
cardio. You don't need any equipment, just good shoes and some determination.
If walking isn't your thing, running or biking are great alternatives.
3. Biking
Biking is another low-impact way to get your
heart pumping without going to the gym. Many people use bikes as their only
means of transportation.
4. Jump Rope
Jumping rope keeps your heart rate up while
burning fat. Plus, it gets your blood flowing, helping your muscles stay loose.
5. Tennis
Tennis is a sport that requires quick thinking
and reflexes, along with a lot of endurance. Playing tennis for hours helps
keep your mind sharp and burns many calories.
6. Weightlifting
Weightlifting builds lean muscle mass, which
burns more calories than fat. Research shows that lifting weights can help
reduce your risk of diabetes and heart disease.
How to lose weight in my stomach?
1. Get enough sleep
People who get less than six hours of sleep
each night have higher levels of ghrelin, a hormone that stimulates appetite.
Getting at least eight hours of sleep each night keeps ghrelin levels low,
meaning you won't feel hungry as often.
2. Eat breakfast every day
Eating a small meal first thing in the morning
helps reduce hunger throughout the rest of the day. Try eating high-fibre
cereal or oatmeal with fruit for a quick and satisfying start to your day.
3. Drink water
Keeping yourself well-hydrated throughout the
day can help prevent cravings for junk food later in the day. Aim to drink half
your body weight in ounces each day. If you're 60 pounds overweight, that means
drinking 30 ounces (a whole gallon) of water daily.
4. Avoid sugary drinks
Sugary drinks give you instant energy and
satisfaction -- they make us feel good. But they do little to satisfy our
nutritional needs. When we consume them regularly, they deplete our bodies of
energy and leave us feeling sluggish. Stick with unsweetened tea, coffee, and
100 per cent juice instead.
5. Choose lean protein over fatty meat
When it comes to losing belly fat, choosing
lean cuts of beef, pork, chicken, fish, tofu, beans, quinoa, and lentils are
best. These foods don't have much-saturated fat, making them healthier options.
6. Cut back on carbs
Carbs trigger insulin release, which tells
your brain to store extra calories as fat. Skipping carbs before meals can help
keep insulin levels steady and avoid overeating.
7. Go easy on alcohol
Alcohol contains empty calories and doesn't fill
you up like solid foods. Instead, opt for a glass of red wine, beer, or hard
cider; they'll provide fibre and antioxidants without the added calories.