Nearly half of Australian adults have expressed a desire to lose weight in the last year. The reasons vary from person to person, and the speed with which you lose weight differs from that of someone else.
Despite myriad differences, one fact remains true; weight loss is a journey that is best undertaken with due care and consideration.
The primary drivers of weight loss are diet and exercise. Proper nutrition fuels effective exercises, and, in turn, these exercises burn calories – a critical step to facilitate weight loss.
So if you decide that you want to set about shedding some kilos, the best thing you can do for rapid, visible results is to establish a proper balance between the two.
Not every workout is the same; some are better for rapid weight loss than others. Here are four of the best exercises for those who want to shed a few kilos.
Interval training refers to alternating periods of short bursts of intense exercise with pauses for recovery in between. It is also commonly referred to as High-Intensity Interval Training or HIIT for short. HIIT primarily makes use of anaerobic energy systems.
These systems provide the body with bursts of energy for short periods while bypassing the need for oxygen.
Specific movements are executed using power derived from a chemical called Adenosine Triphosphate (ATP) stored in the cells. The body resorts to such measures to compensate for its inability to supply sufficient oxygen fast enough to meet the heightened demand.
HIIT workouts are, by definition, relatively quick workouts. A typical session rarely lasts more than 25 to 30 minutes. They are ideal for weight loss because of their proven record as, particularly effective calorie burners.
Studies show that HIIT allows participants to burn up to 30 percent more calories per workout than other exercise activities. In essence, you burn more in less time.
If you want to take up HIIT, there is a choice between cardiovascular exercise and weight training. Take note that no matter which type you select, you must also determine the timing per cycle.
For example, suppose you choose cycling as your preference. A HIIT cycling workout will call for you to pedal as hard as you can for about 30 seconds before slowing down for one minute or so.
Repeat the cycle for up to 30 minutes while adjusting the resistance as you build your strength and increase your comfort.
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Strength-based exercises build muscles and increase your caloric burn both in and out of the gym. With more muscles, your body’s resting metabolic rate (RMR) increases. RMR is a measure of how many calories a body burns while at rest.
The higher your RMR, the more weight you are likely to lose. This correlation leads back to one of the primary benefits of weight training.
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Running and weight loss are as intertwined as milk and cookies. Researchers from Harvard Health estimate that if you weigh about 70kg, you will typically burn roughly 372 calories every 30 minutes while running at an average pace of about 9 to 10km per hour.
Studies conducted to explore the benefits of running have demonstrated that it helps you burn off visceral fat. This type of fat, more commonly referred to as belly fat, is very harmful. It wraps around the internal organs, causing severe chronic ailments like diabetes and heart disease.
Running is a great exercise that allows you the freedom to choose what suits you best. You may opt to use a treadmill or simply map out an outdoor route.
Either way, avoid doing too much too soon. It is crucial to protect your joints as much as possible; therefore, start slowly and build up over time.
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Take advantage of an enjoyable pastime by adding it to your fitness routine. Swimming is a great, fun, low-impact form of exercise that is beloved by many. You can burn a significant number of calories within 30 minutes, provided that you choose the right stroke.
For reference, butterfly induces the most calorie burn while doing the backstroke or simply treading water sets off the least.
Regardless, any time spent in a swimming pool with light to significant activity levels can only be beneficial.
These four examples are just a sample of exercises you can perform to lose weight. Just remember that it is also crucial to care for your body while you work out.
You should try to avoid compromising safety for quicker results. Always take an extra second to ensure that you maintain the correct form.
In addition, take your time and build up your fitness levels to boost your weight loss. Be kind to yourself. Appreciate your body the way it is and celebrate the changes it will undergo as you take the journey.
About The Author:
Bayazid Bostami is a writer and digital marketer based in Dhaka, Bangladesh. He enjoys collaborating with health and fitness, home improvement, and automotive solutions to successfully and efficiently reach niche markets in fun and informed ways.