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Top 5 Workouts to Try for Effective Weight LossAdmin 07-05-2021
An increase in sedentary lifestyles and unhealthy eating habits leads to higher weight gain problems. But, people are becoming aware of their fitness and the risks that obesity can cause. Many of them are going to a gym nearby and working out to keep themselves healthy.
Medical science has proven that increased weight can lead to several ailments. These include heart diseases, diabetes, high blood pressure, and many others. And people are understanding the need to have a healthy weight. Too much or too little weight can be harmful to your health.
Hence, having a normal body mass index (BMI) is necessary to live a healthier life. Because of this, weight loss is one of the most popular goals among many adults.
In today’s blog, we will see the top 5 workouts that you can try for effective weight loss.
Cardio exercises also known as endurance training are easy to do exercises. They work on your cardiovascular system to keep your heart and lungs healthy.
Endurance exercises are very popular for weight loss. Most of the cardio exercises do not need any equipment. If you are a beginner in exercising, you can start by simply walking for at least 20-30 minutes 3-4 times a week.
Other cardio exercises include cycling, jogging, jumping jacks, rope skipping, and similar others. To gain their benefits for a long time, you need to gradually increase the intensity of your workouts. So, if you started with a 30-minute walk, after a week or so, you should walk for at least 40-50 minutes. This way, you can make sure that it keeps giving you its benefits.
You can either do endurance training on your own or under the guidance of a trained instructor at the gym. The benefit of working out at the gym is that you will get your postures right and avoid any injuries.
Strength training is also known as resistance training. It helps in maintaining your muscle strength with different exercises. To practice strength training, you can either use weights, bands, or body weight.
Strength training includes push-ups, bicep curls, lifting weights, and similar other exercises. It works on your muscles to grow them stronger rather than bigger.
Resistance or strength training is also great for weight loss. It not only works for your muscle health but also reduces the fat in your body.
When you practice strength training, your muscles tend to get damaged. To compensate for the loss and repair the wear and tear, muscles break down the body's stored fat. As the fat breaks down, it releases energy which helps muscle repair.
So, while your muscles repair and grow, you will also be burning fat even while at rest.
That is how strength training can help you reduce weight and grow stronger muscles.
High-Intensity Interval Training (HIIT)
High-intensity interval training or HIIT is another style of exercising that can induce weight loss. HIIT is different from the first two types of training workouts. In it, you need to do high-intensity exercises for some time before slowing down or taking an active rest.
HIIT focuses more on the intensity of exercises than the type. You can do lunges, squats, running, or other forms of exercises with higher intensity. For beginners, the ratio of exercising to rest is around 2:1. So if you exercise intensively for two minutes, take an active rest for one. With practice, you can reduce the time for rest to get the most out of these exercises.
With high-intensity interval training, you get all the benefits of your exercises, only higher. Unlike cardio, HIIT works in bursts thus burning more calories during workouts. It also allows your body to relax with active rest so that you keep burning calories.
Do you love dancing and moving to the beat of your favorite song? If yes, then Zumba is the perfect way for you to lose weight. Zumba is a form of aerobic exercise that uses Latin American dance moves to make exercising fun.
Zumba dancing is an amazing way to burn calories while you exercise and dance to the music. An average Zumba session (about 30-40 minutes long) can help you burn 300-370 calories based on the intensity of your workout.
This means that you are losing weight while enjoying your dance-inspired workout.
Zumba is great for people of any age. And since it is a dance-based workout, it also has a high sustainability rate. It means that you will be more motivated to complete the routine than any other form of exercise.
Check out our blog on Zumba and its fitness benefits to find out more about this amazing workout style.
If you are someone who believes in complete mind and body health to reduce weight, then Yoga is the best workout for you. Yoga works on relaxing your mind and strengthening your body.
It not only helps in burning calories but also improves your body's flexibility.
Yoga may not be as effective for weight loss as strength training or cardio is. However, it compensates for its other health benefits.
Practicing yoga every day for at least 30-40 minutes can improve your metabolism, mobility, and flexibility.
There are many other health benefits of doing yoga. For example, it manages your blood pressure, reduces stress, and improves back pain among other benefits.
Yoga along with mindfulness practice can help you live a healthier and happier life.
Moreover, Yoga can be combined with other forms of workouts. One of the most popular forms is Power Yoga. In it, Yoga postures are combined with HIIT and strength training techniques for higher and better results.
1) What exercise burns the most belly fat?
The most effective workout to burn visceral or belly fat is strength training. Its muscle repair process burns belly fat to release energy for muscle maintenance. The best thing about strength training is that you burn fat even while resting.
Read more about effective ways of burning belly fat in this blog.
2) Is working out 30 minutes a day enough to lose weight?
Yes, starting from 30 minutes a day for 3-4 days a week of the above-mentioned exercises is enough to start losing weight. You can slowly increase the time or frequency of your workouts to get higher benefits.
3) How many days a week should I work out to lose weight?
You can start by working out for 30-40 minutes every 3-4 days a week to start losing weight. Increase the time as you get used to your exercises.
Losing weight is a goal of many people around the world. Using the right techniques and guidance from the right trainers can help you reach your goal faster. Therefore, the smarter way to lose weight is by joining a gym.
Your training instructor at the gym will help you with a proper diet to complement these exercises. They will also show you the right postures and tricks to perform better at the gym. Better gym performance results in faster goal achievement.
Furthermore, gyms using gym management software offer benefits more than just training. As a gym member, you get to track your fitness schedule, workouts, diet plan, and even hydration levels among other advantages.
If you already go to a gym that does not have gym ERP software, ask the owner to try the gym management software for free. The owner will know how the gym software simplifies gym processes. And that will convince the owner to purchase one for the members and employees of that gym.
Do you agree with us on this list of top 5 workouts to try for effective weight loss? Or do you have a favorite that is not included in this list? Let us know in the comments below.