There are so many calorie-losing exercises to burn fat and lose weight explained in the magazines and on the net that one tends to get confused as to which ones to follow. Each source has its own images and videos showing the workouts for weight loss–all of them being effective in one way or the other.
However, the most important factor for a person who wants to lose weight, whether man or woman, teenager or adult, is to stay long time, probably lifelong, at the weight reduction program—especially if you are genetically prone to be overweight or obese.
To achieve this, it is necessary that you follow an exercising method that will help you stay at burning your calories and fat besides adopting the diet to lose weight.
What are the best exercises you should do to lose weight will depend on four things:
- They should be easy to perform
- You should enjoy doing them
- Accessibility should be easy
- They should be easy on the pocket
By choosing exercises with these parameters will make you stay at your exercising program for the full duration and not give it up midway. This will ensure that you achieve your target weight in the shortest possible time.
Now check out these statistics of gym members:
According to the Statistic Brain Research Institute,
- Average number of times the gym member goes to the gym per week is just 2 times
- 67 percent of gym members never use their gym membership
According to creditdonkey.com,
- Eighty percent of the people who joined the gym in January 2012 gave up within the first 5 months.
- In 2011, only half the members visited the gym 100 times during the year.
The average cost of a gym membership is $500 per year, which is a significant amount and a serious loss when you give up on going to the gym. Another factor is accessibility, which may not be easy for all and a factor that makes you want to give up midway.
Whatever be the reason for these dismal statistics, it does create a dent in the person’s motivation, which will seriously hamper his weight loss program.
To come to the core of the matter, you must follow an exercise plan that you will enjoy so that you stay at it. Aerobic or cardio exercises are ideal as compared to strength training exercises because they help you lose more calories in the same amount of time.
There are weight losing exercises you could do at home at your convenience and don’t warrant to go to a gym at the prescribed time.
Even brisk walking at a park near your home with friends is great for burning the calories and shedding those pounds. If you enjoy playing badminton or racquetball, you should go for it because they can help you burn about 800 calories in one hour.
You should also read:
How You Can Lose Weight Fast
To achieve this follow two cardinal rules:
If you want to lose weight quickly, then your exercises must be a daily affair. And sadly, this is where one misses out. This is because, if you miss doing exercises on one day, you then have double the number of extra calories in you to burn the next day.
Secondly, you must increase the duration and intensity of the exercise gradually. For example, if you walk, then you must gradually increase the length and speed of the walk so that you do not burn out and give up due to exertion.
Weight Loss Tip
Important: Incorporate the habit of walking or bicycling wherever possible in your daily routine, and not use a vehicle.
You have to burn more calories than you eat and these daily habits will easily help you achieve your weight loss goal fast.
Best and safe weight loss exercises and the calories they help you burn
The following are some of the best exercises to lose weight for both men and women. They are also ideal for beginners who have just decided to become slim and build some muscle. They are easy to perform and low on the pocket. You can do some of them at home and do not need to go to a gym or outdoors.
Whichever exercise you do, it should be moderately vigorous so that you sweat and your heart rate is increased.
These are aerobic exercises or cardio exercises. They are quick in achieving weight loss and help to build the strength of the heart and the lungs.
Besides helping to lose weight all over the body, they especially help to lose weight around the abdomen, the hips, and the thighs. These are areas where the prominence of fat is more visible.
Check out below the number of calories they help you burn, which only indicates their effectiveness.
Walking will burn about 350 calories per hour. This is simple and you can incorporate it in your daily routine even if you are doing some other exercises. You can even break up the one hour in 2 sessions of a half hour each or 3 sessions of twenty minutes each.
For example, why take a bus or cab, when you can briskly walk to the railway station or the bus stop every day when going to work and back. Use the stairs and climb those couple of stories to your house or office daily instead of using the lift.
It is an ideal exercise for seniors as it is comparatively less vigorous and still burns calories.
How much you walk isn’t that important as how long and how often you walk
The American Medical Association claims that exercises, which increase your heart rate to 60 to 70 percent of your maximum heart rate for 30 to 60 minutes daily have many health benefits including helping you to lose weight.
Start your walking exercise with 5 to 10 minutes daily and gradually increase the duration and the distance over the days. The goal should be to walk about 60 minutes daily.
Running burns more calories than walking and it isn’t about how much time you have run but rather how much distance you have covered.
A person weighing 150 pounds (68 kilograms) burns about 100 calories after running a mile. If he runs at a speed of one mile per minute, he will cover six miles in one hour and will burn 600 calories in that one hour.
Cycling will burn about 500 to 1000 calories per hour depending on the speed with which you pedal. Here you have the choice to enjoy your cycling outdoors or on your exercise cycle indoors sat home.
Every time you start riding, go slow for the first 5 to 10 minutes. Increase your speed and the length of your cycling tour over days.
The idea is to get to the point that you ride fast so that you lose more amount of calories in the least possible time.
Cycling outdoors in a non-polluted atmosphere boosts up your psyche and makes you feel great.
It is easier on your legs, the joints, and the ankles than running. It can be a convenient way to reach your office by bike if it is within a distance of 5 kilometers.
It saves on gas besides helping you lose those extra calories.
An easy swim will burn about 500 calories while a vigorous swimming workout will help you burn about 800 calories in one hour.
I am a great fan of this exercise whether to lose weight or to stay fit. Swimming exercises all parts of your body from your face muscles down to your toe muscles.
In addition, it is easy on your knees and patients of osteoarthritis can adopt this exercise.
It builds the strength of the lungs and the heart in addition to strengthening your core, hips, arms, and the shoulders.
Swimming exercises include the breaststroke, the crawl, the butterfly stroke and the back stroke. Ideally you could do all of them dividing the time between each. But if you are not comfortable doing any of these, you could stick to the ones you are good at.
Walking in the water is also an effective exercise and is specially advised for people with osteoarthritis.
Swimming will help you lose weight all over the body burning fat around the face, the neck, the shoulders, the waist, the buttocks and the legs.
Badminton or racquetball
Badminton and racquetball are both similar in the sense that you have to run constantly around to get to the shuttlecock or the ball.
Both these sports can help burn 800 calories per hour. Play single for burning more calories and fix up with an opponent who is also on a weight reduction program and the two of you can always motivate each other and compete on losing weight every week.
Both these sports work the thighs, buttocks, and the calf muscles. They also improve the strength of your heart and the lungs.
Both these games help you lose weight around the waist, the buttocks, the thighs, and legs.
Being very vigorous, elderly people should take the doctor’s permission before adopting these sports into their weight loss program.
You don’t have to be on a boat to perform this exercise. You can use a rowing machine instead and do this exercise indoors at home.
Rowing will burn about 500 calories per hour besides strengthening the muscles from the shoulders down to your calves.
Start with a low drag and gradually increase it over the days as you get used to this exercise.
Dancing on your favorite music will burn about 600 calories per hour on a fast tune. The advantage here is that you can do it indoors and is a good at home exercise to lose weight.
This is one exercise, which you will enjoy with music playing and perhaps will need no motivation.
The dances that will help you lose the maximum calories are the Joomla, hip-hop, samba, and the salsa. You could use any dance as long as it involves fast-paced movements, makes you sweat and increases your heart rate or pulse.