![]() ![]() Best Cardio Exercises for Weight Loss . It is effective, increases heart rate and metabolism too which are key elements for weight loss. Try out these different cardio exercises along with your weight loss programme to add that zing to your workout routine. ![]() Here are 2. 0 best cardio exercises for weight loss and fitness. Cardio Exercises for Weight Loss. What is cardio? Arnav Sarkar explains how cardio is beneficial for weight loss, “The simplest explanation of a cardio workout would be any workout/exercise that gets your heart rate up, and keeps it elevated for a significant amount of time.” If you’re a first timer with cardio, look to starting with 2. ALSO READ: Cardio Training versus Strength Training. Cardio Exercises for Weight Loss. Precautions for cardio workouts. Before you start huffing and puffing, did you know there are limits and precautions when you practice your cardio workouts? Arnav explains what you should keep in mind for cardio workouts, “Don’t overdo it, especially the slow and long duration type. Good cardio training has a lot of benefits to offer, but overdoing it, which is very common, can soon lead to problems like aching knees, muscle loss, slower metabolism, etc. For most people, 1. ALSO READ: Is There Such a Thing as Too Much Cardio? Cardio Exercises for Weight Loss. High Intensity Interval Training (HIIT)HIIT sessions are only 2. ![]() For best results, you should go for HIIT training every second to third day. This is because whenever you do reps, you perform them with greater intensity. But don't fool yourself into trimming down in a day and performing this workout every day as this workout is known to burn energy from your muscle system which calls for at least a day's time to rest and recover. ![]() ![]() ALSO READ: Workout Review: High Intensity Interval Training. High Intensity Interval Training: Pros and Cons for Tabata Training. Cardio Exercises for Weight Loss. Kettlebell“The basic exercises that are done with a Kettlebell are whole body exercises,” explains Arnav. Also because these basic exercises burn a lot more calories with each rep, the workouts are rarely very long. For most, a basic 3. Wondering what type of weight training workouts are best when your goal is burning fat without losing muscle and strength? Here's what you need to know. The first time you heard the word “whey,” it was probably in conjunction with Little Miss Muffet. But the milk protein has become a health buzzword in recent years. Hey Everyone, Just wanted to let you know that if you need more help losing weight you can download my ebook The 10 Forgotten Rules of Weight Loss absolutely free. Fat-burning workouts The anti-cardio weight loss workout You can skip traditional cardio altogether and still burn calories and fat with this smart strength-training. From popcorn to yogurt, we've rounded up the healthiest snacks in the supermarket that won't interfere with your weight loss goals. For maximum calorie burning and weight loss running is the probably the best option. Whether you are running outside or on a treadmill, it simply is the best exercise. When you want to lose weight, you want to burn the most calories in the least amount of time. Cardio workouts that use the large major muscle. ALSO READ: Workout Routines: Kettlebell Workouts. Cardio Exercises for Weight Loss. Circuit training. Simply put, circuit training is a bunch of aerobic exercises mixed up with resistance training to deliver a high intensity workout. These exercises are performed one after the other – in a circuit – with minimal rest in- between. Circuit training involves both aerobic and anaerobic exercises but this method of training is so flexible, you can create your very own routine in a matter of minutes with a little bit of research and help from your friendly neighbourhood fitness blog or website like healthmeup. ALSO READ: Circuit Training at Home. Cardio Exercises for Weight Loss. Plyometrics. Plyometric contractions—or the stretch shortening cycle, as it is often referred to—involves a process whereby the muscle undergoes a period of rapid lengthening movement, followed by a brief transition time where there is no change in muscle length, followed by an explosive shortening movement that in turn enables related muscles to produce maximum force without necessarily increasing maximum strength. ALSO READ: How to: Try Plyometrics for Speed and Strength. Cardio Exercises for Weight Loss. Stair Training. Stair exercises will help you increase your cardiovascular stamina and will also tone your lower body. It might be a little tiring at the beginning but with persistence, soon you will not feel pooped easily and you will notice that you can perform several other tasks with gusto and improve your day’s performance. Staircase exercise is a great out of gym cardio training. You can also incorporate stair exercise in your interval training and circuit training routines. ALSO READ: Workouts: Stair Training and its Benefits. Cardio Exercises for Weight Loss. Swimming. Swimming, freestyle (or with the butterfly or breast stroke) can burn up to 3. But this is with respect to rigorous swimming, and not leisurely swimming, which burns a mere 2. If you add this for an hour, you're burning 4. ALSO READ: Does Swimming Help Weight Loss? Cardio Exercises for Weight Loss. Outdoor Cycling. As compared to indoor static cycling, outdoor forms can do a lot more for your overall fitness levels as it challenges you with different terrains and difficult routes. The amount of calories burnt in cycling usually depends on your speed and the resistance of the route used. On an average, cycling at less than 1. Although, this form of fitness programme does not help much in terms of upper body workout, it can be a great way to tone your lower limb muscles. ALSO READ: Cycle on Your Bed for a Toned Lower Body. Cardio Exercises for Weight Loss. Jumping ropes or Skipping rope. Simple yet effective; jumping rope for a few minutes can do wonders for your body weight. What's more; it works for your entire body and helps you achieve hand- eye coordination. As you gradually master the basics of this activity, you can challenge yourself further by using different patterns like side steps, speed steps and cross mode. At moderate levels, you can lose as much as 9. ALSO READ: Skipping for Fun Cardio Exercise . In order to achieve the best calorie- burning potential, attempt working above 8 mph. You can also offer resistance to motion using rugged, rough terrains and hilly inclined areas. ALSO READ: Should You Jog or Walk? Cardio Exercises for Weight Loss. Tennis. Here’s a fun game that will provide you a great opportunity to burn some extra calories while improving your speed, strength and reaction time. A continuous workout of tennis for one hour will help you burn around 6. ALSO READ: Sports and Health: Do Sports Improve Mental Health? Cardio Exercises for Weight Loss. Hiking. Hiking is a good recreational activity, but it can make you sweat and keep you active. Hiking also helps to improve muscular fitness, reduce depression, maintains healthy weight and lubricates your joints well. ALSO READ: Summer Fitness: Top 1. Summer Sports to Get Your in Shape. Cardio Exercises for Weight Loss. Zumba. At its core, Zumba proposes to offer a large calorie burn through high- tempo aerobic activity coupled with interval training. Based on various factors such as body weight, gender, fitness level and other physical factors, you can burn up to 4. ALSO READ: Zumba Your Way to Fitness. Cardio Exercises for Weight Loss. Cross. Fit. According to International Crossfit coach Denise Thomas, “Crossfit is functional movement, constantly varied and executed at high intensity. Crossfit is the way to go, if you want to be stronger, faster, lose a lot of weight, Crossfit will do that for you. It prepares your general physical skills and uses every part of your body.! In terms of calorie burning it outdoes the regular jogging/walking workout anyday, while being more fun as you do a lot of different moves compared to doing just one movement continuously for an hour. ALSO READ: Workout Review: Kickboxing for Fitness. Cardio Exercises for Weight Loss. Basketball. Playing a game of basketball is an easy and effective way to improve your flexibility, endurance level and cardio- respiratory health. The running and the quick alteration in directions while playing the game will also help you tone your muscles while dropping a few calories. On an average, you lose around 6. ALSO READ: Basketball Drill Exercise to Develop Core Muscles. Cardio Exercises for Weight Loss. Body Combat Workout. Body combat is an empowering cardio workout, which is fiercely energetic and is inspired by martial arts. It draws from a wide array of disciplines such as karate, boxing, taekwondo, tai chi and muay thai. Supported by music, you strike, punch, and kick your way through calories in an enjoyable cardio fitness workout. ALSO READ: Get Sexy with Body Combat Workouts. Cardio Exercises for Weight Loss. Core Power Yoga. Core power yoga is performed in a heated room and the postures surround cardiovascular exercises. But it has to be done at a fast pace. Core power yoga strengthens your abdomen and the back. It involves muscle toning postures too. Core power yoga also strengthens the hip and pelvis. You can expect to improve strength, stamina, endurance, improve concentration and reduce stress. ALSO READ: Power Yoga: What is Core Power Yoga? How To Lose Weight - FREE Weight Loss Tips For Losing Fat Fast. If I had to guess, I’d say the most common goal in the diet and fitness world is weight loss. Nothing else even comes close. That’s probably why there are thousands of weight loss tips, diets and methods, thousands of programs, plans and products designed for losing weight, and millions of books, websites and articles written about how to lose weight fast. It’s enough to make you head explode. The worst part of all is that most of it is complete crap. I’m talking bad information, pointless methods, unproven gimmicks, and just plain old stupid nonsense. The truth is, losing fat is actually pretty simple, and I’m going to explain exactly what you need to do to make it happen as effectively as possible. Simply put, you just need to eat less total calories. That’s it. No matter what you’ve heard or read or seen before, weight loss is and always will be about calories. Sure, protein, fat, carbs, different types of foods, supplements, exercise and everything else plays a role to some degree. However, it’s all secondary to calories. This isn’t just an opinion or a guess or a fad. No other weight loss tip matters if you fail to get this part right. Don’t ever forget that or let the other less important stuff get in your way of making this happen. Why Are Calories The Key To Weight Loss? Well, it works like this. There is a certain number of calories that you need to eat each day in order to maintain your current weight. This is known as your calorie maintenance level. It’s the amount of calories your body burns each day through a combination of activity (walking, standing, moving, etc.) and keeping you alive and functioning (pumping blood, digesting food, breathing, etc.). Why is this the most important aspect of how to lose weight? This is your maintenance level. When you eat more calories than this amount, your body takes all of those left over calories that didn’t get burned and stores them all as body fat. This is how weight gain happens. However, if you eat less calories than this amount, something awesome happens. Your body realizes that it doesn’t have enough calories to burn for energy, so it burns your own stored body fat for energy instead. This is how weight loss happens. So, losing weight is just a matter of consistently eating less calories than you burn. There’s honestly nothing more to it than that. Which means, if you’re not losing weight now (or at any point in the future), you’re just eating too many calories. It’s not the type of foods, or the amount of carbs, or any other silly crap. It’s calories. How Many Calories Should I Eat Per Day To Lose Weight? This brings us to the most important question of all? To answer this question, you just need to figure out what your calorie maintenance level is and then eat less than that amount each day. To do this, just fill out the calorie maintenance level calculator below and click “Calculate!” to get what should be a pretty fast and accurate estimate. Calorie Maintenance Calculator. The amount given above is an estimate of how many calories you need to eat per day to MAINTAIN your current weight. In order to lose weight, you need to eat LESS calories than this amount. How much less? Well, in most cases, you should eat 2. So, whatever maintenance level the calculator estimated for you, figure out what 2. For example, if your estimated maintenance level was 2. Then just subtract that 5. In this example, this person would need to eat about 2. How fast is that? I personally recommend it, too. Specifically, people with A LOT of weight to lose should end up losing closer to 2 pounds (or maybe more early on) per week. People with A LITTLE bit of weight to lose should end up losing closer to 0. People with an AVERAGE amount of weight to lose should end up losing between 1- 2 pounds per week. To make sure this is happening correctly, weigh yourself at least once per week (always first thing in the morning on an empty stomach) and make sure weight loss is taking place as fast as it should be. If it is, then you’re perfect. If you’re losing slower than you should be (or just not at all), you need to reduce your calorie intake by 3. If you’re losing faster than you should be, it would probably be best to add an additional 3. Basically, your goal is to make weight loss happen at the ideal rate I described. If it is, you’re perfect. If it’s not, then just make a small adjustment to your calorie intake, wait a week or two, and see what your weight does then. Is it decreasing at the ideal rate now? If so, keep eating that amount of calories. If not, adjust again until it is. If you’ve ever been confused about how to lose weight, this is the point when you need to sit back and smile. You now know EXACTLY what you need to do. The following weight loss tips will definitely be helpful too, but this first “tip” is one that matters most. Remember that. Tip #2: Eat More Protein. Calories are always the most important aspect of losing weight, but after that. We all call it “weight loss,” but we always want that weight to be ugly fat, not pretty muscle. Well, after a proper workout routine (more on that later), protein the key to preserving lean muscle tissue. Protein is the most filling macronutrient. Meaning, protein will fill you up and keep you fuller longer than carbs or fat. This makes protein key for keeping your hunger under control. Protein burns the most calories. All foods and nutrients burn calories while they are being digested, but protein burns the most of all. So, how much protein should you eat to get these fat loss benefits? Well, this depends on whether or not you will be doing any form of exercise (weight training, cardio or both). If you WILL be working out, you should eat between 0. So, a 3. 50lb person looking to get down to 2. If you have a more average amount of weight to lose, use your current weight.)Common high protein foods include chicken, turkey, fish, lean cuts of meat, eggs and protein supplements. Tip #3: Weight Training Is Better Than Cardio. When the question of how to lose weight comes up, exercise is almost always one of the first answers given. The thing is, the type of exercise people usually talk about is cardio, not weight training. You know, stuff like like jogging or riding a bike. Why? Because cardio is the form of exercise that burns the most calories. Remember the first weight loss tip on this list? Well, another way of creating that same effect is by burning more calories. For this reason, cardio can definitely be useful for losing weight. The problem is, people tend to grossly overestimate the amount calories they burn during cardio (it’s much less than people think), and it’s just so much quicker and easier to eat less calories than it is to get on a treadmill and burn that same amount of calories on a daily basis. For this reason, cardio is completely optional for losing weight. I recommend making weight loss happen primarily through your diet, and then, if you want to (or just prefer to), use cardio as a secondary part of the overall picture. Well, there’s a few reasons: Weight training still burns calories, just a bit less than cardio does. Weight training builds muscle, and just having muscle on your body helps you naturally burn more calories each day. Weight training builds muscle, and muscle is the difference maker between losing weight and looking skinny, and losing weight and looking fit and lean. Weight training is an absolute requirement for maintaining muscle while losing fat. Earlier I mentioned that eating enough protein was crucial to ensuring the weight you lose is fat and not muscle. Well, weight training is even more important than protein for making this happen. So, if you want to preserve lean muscle while you lose fat, weight training is a requirement. Convinced? You should be. Of course, now you’re probably wondering how to create the best weight training routine. It’s okay, I got you covered. My guide to Workout Routines is the best place to start. Tip #4: Get The Rest Of Your Diet Right. Once again, the most important part of how to lose weight is your diet, and the most important part of your diet is calories. After that, it’s protein. As for everything after that, here now are some additional weight loss tips for getting the rest of your diet right: Eat (mostly) higher quality carbs. For losing weight, the type of carbs you eat really doesn’t matter at all as long as your calorie intake is what it needs to be (seriously, it’s true). However, where the type of carbs does matter is controlling hunger. Lower glycemic, nutrient- rich, unprocessed foods like fruits, vegetables, oats, sweet potatoes and brown rice are much more ideal for appetite control (and overall health) than higher glycemic, refined, processed foods like white bread, white rice, typical cereals, snack foods and other sugary useless junk. Get your essential fatty acids. While avoiding trans fat completely, keeping saturated fat to about 1/3 of your total fat intake, and getting the majority from polyunsaturated and monounsaturated fats (nuts, olive oil, etc.) is ideal, the most important part of your fat intake is getting a sufficient amount of the essential fatty acids, especially omega- 3. It will help with weight loss, maintaining muscle, and overall health. The best source of omega- 3 are fish oil supplements, which I highly recommend taking. Eat as often as you want at whatever times you want. Ever hear that it’s bad to eat late at night? That’s bullshit. Ever hear that eating 6 smaller meals per day speeds up your metabolism and helps you lose weight? That’s also bullshit. The truth is, all that truly matters for weight loss (or any other goal for that matter) is just eating the right total amount of calories and nutrients (protein, fat, carbs) for the day. When and how you do it makes no difference whatsoever, and countless studies prove it. So, whatever is most enjoyable for you and most likely for you to stick to consistently. If I had to guess, I’d say that 9.
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