We all know that exercises are very important for our health and body fitness, but when it comes to weight loss, they become even more important. If you want to know the best exercises for quick weight loss in a minimum amount of time, the following exercises will definitely help you.
Running is considered as one of the best exercises for quick weight loss. It is an effective instrument for burning calories and slimming your body fat. You should run at least 30 minutes a day, it will burn 300 calories. If you do not have that potential to run for 30 minutes you can even jog or just simply walk. Running also helps in reducing belly fat and also the unwanted fat from our body. Not only running helps in weight loss but also it strengthens your bones and joints. So. If you really want to reduce your weight in the least amount of time, running will surely help you.
Surya namaskar is one of the most widely practiced yoga asanas. It not only benefits your health but also acts as a strong tool to lose weight. It comprises 12 different poses including the prayer pose, forward bend, and Bhujangasana. This asana helps the body to remain active. It helps in burning extra calories from the belly. Here are the names of 12 steps of Surya Namaskar which will help you to lose weight quickly and easily.
- STEP 1-PRANAMASANA
- STEP 2-HASTOTTANASANA
- STEP 3-HASTA PADASANA
- STEP 4-ASHWA SANCHALANASANA
- STEP 5-DANDASANA
- STEP 6-ASHTANGA NAMASKAR
- STEP 7- BHUJANGASANA
- STEP 8- ADHO MUKHA SWANASANA
- STEP 9- ASHWA SANCHALANASANA
- STEP 10- HASTA PADASANA
- STEP 11-HASTA UTTANASANA
- STEP 12- TADASANA
Lunges are an effective way to lose weight. It strengthens legs and buttocks. It boasts our body metabolism and helps in losing weight. It also reduces belly fat. If we do this exercise for 30 minutes, it will burn 275 calories of a 150-pound person.
How to do lunges?
1-Stand straight, keeping your upper body straight and shoulders relaxed, and chin up.
2- Bend your knees keeping one leg forward. Keep your knee in the line of your ankle.
3- Do not make your other knee touch the floor.
4- The weight of your body should be on your heels.
5- Now repeat the same with your other feet.
Plank is one of the best exercises for burning calorie and losing weight. Plank reduces belly fat. It burns two to five calories per minute. Not only it helps in losing bodyweight but also it improves your body posture and flexibility.
Following are the steps to perform this exercise;
1- Lie face down keeping your legs straight behind you, keep your knees and feet together.
2- Bend your elbows and make sure both the elbows face each other.
3- Your body weight should be on your forearms.
4- Keep your body off the ground forming a straight line from your head to heels.
5- Hold your body for at least 30 seconds.
This exercise will surely help in losing your body weight. Performing outdoor activities for weight loss is also effective.
You can also take your partner with you and get fit as sporting is always fun with a partner!!
Cut Down Your Sugar Intake for Effective Weight Loss
You might not be having a lot of syrupy and sweetened food on a daily basis but the slightest amount of sugar results in a huge weight gain. You might not be aware of how many calories you are taking in so little time. Just a bit of candy and can ruin the cardio you did in the gym. The only thing you need to exclude from your diet is sugar and you are already on your way to weight loss. The most dangerous ingredient for your weight is the sweet little thing lingering on your kitchen shelf. You need to limit your sugar intake to a level that your body requires and not desires. You need to kill your desires and cravings of sweets but consume only the amount that your body actually requires.
Why is sugar a barrier between you and weight loss?
A higher level of sugar in the blood can result in burning up the glucose instead of the fat that is stored in your body. This way the fat remains unaffected and you are not able to attain your weight loss plans. This results in a low metabolic rate. The metabolic rate of a person refers to a number of calories he or she burns at a given point of time. A low metabolic rate refers to a smaller number of calories burnt which means the person is not capable of burning calories at a higher rate as compared to others. This gives rise to a lot of diseases as well which might include metabolic syndrome, obesity, cardiovascular disease and especially type II diabetes. So, sugar is not only harmful to your weight but will also eventually ruin your health.
Sugar levels being on a rise can contribute to cholesterol and heart-related problems. This harms our bodies in a lot of other ways as well. Sugar intake also increases our appetite. As the sugar is not able to satisfy our hunger, this makes our body to eat more and consume a lot more calories. Not only this, but sugar is also an addictive ingredient and makes you have one more bite each time you are done with the last one. People who consume a big amount of sugar in their diet are more likely to be obese or overweight. So, when it comes to losing weight you need to cut down the amount of sugar that goes into your diet.
How to cut back the sugar in the diet?
It can be very difficult at times to say no to your favorite chocolate brownie or a can of coke. You need to know that all the little things add up to your health and you should learn how to say no to them. You might get tempted by a cake once in a while but you need to question yourself that is this going to help you in your effective weight loss? You know not it won’t. So why ruin the time you spent in the gym and making up your mind that you need to be fit. Saying no to all the sweetened and processed food will get you a step closer to your fitness goals.
This does not signify that you have to entirely remove sugar from your diet but you only need to cut down a certain amount of sugar from all kinds of food. You can also make use of weight loss supplements. You need to control your mind and body and the goal is not to get tempted by such meals. Once you know how to do it weight loss will become an easy task to carry out and you will find yourself able to lose weight fast.
Strength Training for Women
Strength training for women is very extensive and important. Women need to be physically, emotionally, and mentally strong to meet the world. Here are some tips for physical training.
Weight training? Isn’t that really something for men? Nothing is less true! Women can also benefit greatly and more and more ladies cannot be beaten away from the powerhouse.
Strength training can help you lose weight and get a better body. Hello, solid legs and buttocks!
Training your muscles is essential if you want to lose weight. If you combine this in a schedule with cardio trainingand balanced nutrition, you will have a killer body in no time. Are you not sure how to handle this? Then ask if a personal trainer can help you draw up a nice schedule. Your strength training for women can begin!
The Benefits of Strength Training
With strength training the pounds don’t fly off as fast as with cardio training, that is because you build up muscle mass. This gives you a tighter belly, legs, and buttocks and improves your posture. So, you literally radiate more power and your size does decrease. Strength training also has a positive influence on burning, which means you can burn calories fanatically even at rest. For that layer of fat that you want to get rid of, combining strength with cardio is the perfect solution.
If you start with strength training, you start at a relatively light level, after which the difficulty level and weight of the exercises slowly increase. This is because it is important to keep challenging your muscles. This way you stimulate your muscles with every training to keep developing. So, it never gets easier, but you get better and better.
The Perfect Approach
Rest is the most important part of effectively training your muscles. Peace? Yes. Take enough time between exercises to recover during training. The amount of rest that you have to take depends on your training goal and the intensity of the exercises. Another important thing to think about is the number of repetitions of an exercise. Do you want more muscle power? Then a maximum of 6 repetitions of each set is sufficient. Do you want to develop muscle mass? 8 to 12 repetitions are then perfect. Improve your muscle condition? Then it is advisable to do more than 12 repetitions. The perfect intensity of an exercise is when it is so heavy that you just manage to
Sumo Vs Conventional Deadlift
Find out the difference between sumo vs conventional deadlift. Both are great ways of bodybuilding but which one is better? Find out now..
It’s time again for the well-known deadlift! We all know that deadlifting is one of the best exercises for strength training. After all, you make different muscle groups stronger with it. Technically, the deadlift is far from easy and it is extremely important to deadlift with a correct posture. But what is the right attitude? There are several options for carrying out the deadlift, but the best known are the so-called sumo posture and the conventional posture.
Conventional deadlift vs. sumo deadlift: the advantages and disadvantages
The sumo deadlift is a more advanced and rather technical variant of the conventional deadlift. It looks like the conventional deadlift, but with the legs at a slightly wider distance from each other, which means that you don’t have to bend as much. That is why sumo deadlift is better for people with back problems. Just as with the conventional deadlift, the sumo deadlift focuses on the gluteal muscles.
But which of these techniques is best to use and what are the pros and cons of each technique (sumo vs conventional deadlift)?
Tension on Your Muscles
Because you spread your legs in the sumo position, the pressure on your back decreases, but more pressure is exerted on your leg muscles. With the conventional posture, more pressure is then exerted on your back muscles.
The sumo position offers more stability and comfort. This allows you to generally lift heavier weights with less effort. With the sumo posture, you have more chance of problems with the stability of your knee. With the conventional posture, you do not have this problem.
Knees and Hips
Both deadlifts emphasize the knees instead of the hips, but with the conventional lift, this shifts to the hips as soon as the weight is lifted.
One of the benefits of sumo deadlift is that it is better for training your leg muscle groups. The traditional deadlift will then put pressure on your upper body and accentuate your back muscles.
Fortunately, it is not necessary to make a choice, you can also choose to alternate the two options described. If you don’t have the power or flexibility for a specific deadlift, you might be able to try the other. If your goal is to build more power and lift more weight, you can opt for the sumo, but if strengthening your lower back and hamstrings is your focus, then the conventional deadlift may be your preference.
Deadlift is one of the best part of your gym exercises that shows the level of your fitness and the strength of your body.