The fight against overweight is a major concern in terms of public health and must be one of the medical priorities. If this is also a concern for you and you are looking for answers to your questions, you are in the right place.
We went around the exercises supposed to promote weight loss in order to determine which ones guarantee real results. After examination and feedback, we have selected 10 exercises to lose weight and allow you to feel good in your body.
Are you determined to lose fat?
This is a first step. Your determination will be strengthened when you find that by following the exercises listed in this article you get results. These 10 exercises to lose fat are articulated around 3 strategic principles:
• program a varied workout
• promote poly-articular movements
• Exercise intensively
These 3 points are essential because the energy expenditure depends on the duration of the effort, the intensity, and the number of body segments involved in the movements. In addition, the 10 exercises to lose weight will require you to adapt and regularity. Are you ready for the adventure? So, let’s start:
EXERCISE 1: THE FOOTING
For better efficiency you can combine 30 to 45 minutes of jogging at a moderate pace to solicit lipids, and a more intensive running session. Intensive stroke will draw on carbohydrates, which will increase metabolism. In the end, homeostasis will regain its stability and the lipids will be degraded. Jogging is a fundamental element and it is not without reason if it first appears on the list of 10 exercises to lose weight .
EXERCISE 2: SWIMMING
Not only does swimming affect different segments of the body, but it also forces the body to fight against alternations of temperature. Result? The energy expenditure increases and the body loses fat.
EXERCISE 3: THE SQUAT
According to a study conducted by American researchers and experimented on 10 bodybuilding practitioners, squat is the exercise with loads burning the most calories. They observed a result of 8.2 kcal per minute in energy expenditure. The heart rate was also 135.2 beats per minute.
EXERCISE 4: THE EARTH RAISING
The deadlift, or deadlift, is one of the most effective bodybuilding exercises to burn calories, while developing its muscle mass. If the movement is well executed so as to prevent the risks to the back, it can guarantee a result of 7.8 kcal per minute in energy expenditure. Like the squat, this exercise has the advantage of soliciting almost all the muscles of the body, while promoting the hormonal secretion.
EXERCISE 5: THE SCISSOR SLOTS
This is to flex the legs, with one leg forward and one back. A jump is made during which the position of the two legs is reversed. Cycles of 4 sets of 15 repetitions are recommended each. In addition to guaranteeing the loss of fat mass , these exercises are effective for firming the legs and buttocks.
EXERCISE 6: THE BURPES
EXERCISES 7: PUMPS
The pumps are an interesting complement, provided they are carried out regularly. They will act on the pectorals, the triceps and the shoulders. If properly done, they will cause calories in your body, back muscles, better posture … Ultimately, a finer, drier, more athletic body.
For example, if you are thinking about contracting your abs during pumps, you can gradually acquire a flat stomach.
EXERCISE 8: THE MOUNTAIN CLIMBER
If you want to lose weight while keeping your muscles, the Mountain Climber is the ideal exercise. It will use the weight of your body to solicit muscle fibers and activate the cardiovascular system. An intensive session of 10 to 20 minutes causes the EPOC effect, the loss of calories even after the effort.
EXERCISE 9: THE ONDULATORY ROPE
According to the study mentioned above, it is the exercise that guarantees the most fat loss: 10.3 kcal per minute! Having become an essential part of Cross Training or HIIT Training , the activation of the rope will produce a high energy consumption, while stimulating the metabolism. The effect will be the loss of fat even several hours after the end of the effort.
EXERCISE 10: THE JUMPINGJACK
jumping jack is considered one of the best exercises to lose weight. Tests have concluded that an hour of jumping jack will allow an individual of 70 kilos to lose a little less than 600 calories . Cardio-vascular exercise, it also has virtue to eliminate horse panties and cellulite.
A REFLECTED AND PERFORMING TRAINING
These 10 exercises to lose weight favor the poly-articular movements. These muscles mobilize more muscles than the insulation exercises that restrict themselves to working the main muscles.
In addition, in addition to increased efficiency, they provide other benefits, such as balance, coordination, and gestural. The exercises should be practiced with an intensifying rhythm during the session and a rest period gradually decreasing. In addition, it will be necessary to combine training with a diet phase .
MORE FAT BURNERS
The 10 exercises to lose weight will guarantee results, but if
you want to speed up the process, it will be wise to associate them with a fat burner , or Fat Burner. These dietary supplements stimulate metabolism and prevent the storage of calories.
Their consumption will activate lipolysis in adipocytes, which will lead to the elimination of stored fat. According to dietician Claire Marino, fat burners “optimize weight loss in line with a slimming diet.”
Coupled with the 10 exercises to lose weight , they give a stunning effect.