Exercises to lose weight and burn fat
Many people have tried to lose weight quickly, and one of the most common ways is to follow an exercise regime to lose weight dramatically, and follow harsh, or low-calorie diets, which are less than 800 calories per day.
It is worth noting that the best way to lose weight is It is a gradual loss, which can be continued, and the results are maintained, so if you follow harsh diets, and lose a large amount of weight, this loss is often from muscle, bone, and water instead of fat, so you should avoid diets or Products that make promises of rapid and unbelievable weight loss are known as diet fads, but weight loss based on changes in diet and physical activity that can be adhered to over time is recommended.
The normal rate of weight loss ranged between 0.5-1 kilograms per week, and given that the average weight loss is about one kilogram per week, it is expected to lose 10 kilograms during approximately 10 weeks at least safely and soundly. In fact, the initial weight loss is significant; It is possible to lose more than a kilogram during the first week, and this is normal and expected, and the weight lost during this period is usually the weight of water.
For cases that may lose more than one kilogram per week, men lose weight faster than women, at least at the beginning of the weight loss stage, as the men's body tends to have more muscle tissue, which is characterized by burning more calories compared to fatty tissue.
Higher weight objects also tend to lose more kilograms than lower weight bodies, yet the percentage of weight lost from the original weight tends to be the same for everyone, for example a person weighing 136 kilograms may lose 4.5 kilograms after cutting 1000 calories from an average daily consumption for two weeks,
A person of the same age and gender who weighs 73 kilograms may lose only 2.3 kilograms by following the same method,[6] and many other factors and conditions affect the loss of more than one kilogram per week.
It is not enough to exercise to lose weight, following a healthy diet contributes to 70% of weight loss, while exercise contributes to 30% of weight loss.
This means that diet or diet is necessary to lose weight, even if it is not accompanied by physical activity, and it is worth noting that reducing calories consumed promotes weight loss more effectively than increasing exercise.
In fact, relying on diet and exercise together leads to faster weight loss, as burning calories during physical activity, in addition to reducing daily calories intake, leads to rapid weight loss and high efficiency.
Aerobic exercises to lose weight Aerobic exercises are one of the most famous examples of cardio exercises to lose weight, as the American College of Sports Medicine recommended a steady increase in movement and activity, up to at least 150 minutes per week of physical activity Medium intensity, in order to obtain the benefits of general sports, while a person needs a longer period of up to 300 minutes or more per week to help lose weight and maintain its stability in the long term.
Attention should be paid to the group of factors affecting the effectiveness of aerobic exercise,
Exercise frequency: It is recommended to maintain activity most days of the week, at least three to four days a week, in addition to exercising up to five days a week. Exercise intensity: It is recommended to exercise at a moderate intensity level.
Duration of exercise: It is recommended to exercise at a rate of 30 to 60 minutes per day, as this can be done once in a row, or divided into sessions during the day, so that each session is not less than 10 minutes to reach the required duration.
Speaking of the best sport to lose weight quickly, walking, running, cycling, dancing, and swimming are common examples of aerobic activities that can be done during an exercise plan.
The gym is also a suitable place to practice some exercises based on sports equipment, such as: Treadmill, stationary bikes, and elliptical machines.
Examples of aerobic exercises that can be done at home
Jumping rope: Jumping rope is one of the high-impact home weight loss exercises, as the body burns approximately 220 calories during 20 minutes of jumping rope. Jumping exercise: It is also called the jumping jack exercise, and this exercise burns approximately 100 calories in 10 minutes.
Jogging in place: 'It is a simple exercise that helps raise the heart rate, and it is also a great way to warm up for more intense exercises. Burpees: They are a set of continuous exercises, starting with squatting on the ground, and ending with jumping up, and it is considered one of the difficult exercises, which burns 100 calories or more within 10 minutes. Mountain climbing exercise: Mountain Climbers) by taking a push-up position, running with the knees in and out. Climbing the stairs: Climbing the stairs is an excellent and simple aerobic exercise, and a small threshold can be used, and this exercise can be performed at home, and the same threshold can be used for a variety of other exercises. In the event that you do not want to exercise alone, sports classes can provide a supportive and encouraging
environment, as group classes can be adhered to in sports centers at a rate of 2-3 times a week at first, and gradually increase the number of times. Examples of exercise classes are: Cardio kickboxing exercises
It should be noted that the goal of resistance exercises when losing weight is not bodybuilding, but rather to improve muscle strength and endurance so that daily activities are less stressful, and the following points show the factors on which resistance exercises depend.
Frequency of exercise: It is recommended to do resistance exercises at least two days a week, and plan rest days in between. Intensity of exercise: It is recommended to choose exercises of moderate intensity. Duration of exercise: The duration of exercise depends on the number of exercises a person does. Resistance exercises can be practiced at home or the gym, and common examples of these exercises are
Exercises based on body weight: Many of these exercises can be done without equipment or using little of it, such as: push-ups, pull-ups, plank exercises, and squats.
Resistance ropes are inexpensive, lightweight, and provide good resistance when stretched. You can choose the appropriate resistance ropes for the person at most sporting goods stores. Weight machines: Most fitness centers offer different weight machines, and one of these machines can be purchased and used at home as well. Free Weights: Dumbbells and free weights are classic strength training tools
A person needs to obtain a variety of weights, and can easily start with three sets of weights, namely: the light group, which weighs 1 to 2 kilograms for women, and 2 to 3.5 kilograms for men, and the medium group, which weighs 2 to 4.5 kilograms for women, and 4.5 to 7 Kilograms for men, heavy group that weighs 4.5 to 9 kilograms for women, and 7 to 13.5 kilograms for men.
Diet for weight loss As mentioned previously, exercising and ignoring the diet is not a good strategy for losing weight, as losing weight requires burning more calories than the calories consumed, or eating fewer calories than the body needs daily, and if calories are not reduced. calories consumed, weight cannot be lost,
The following points show the advantages and benefits of following a weight loss plan
Promote safe and sustainable weight loss. Learn how to make healthy food choices. Learn the skills necessary to reduce the chance of regaining weight and to maintain its stability. Follow an exercise plan to help lose weight. Seeing the results of the weekly progress, and relying on them in the evaluation. To read more about diet and weight loss, you can refer to the article on diet to lose weight 5 kilograms.
Strength exercises help you build lean muscle:
In fact, cardio exercises are the most effective exercises for weight loss, yet they are not the least in burning fat and increasing muscle mass. "When you rigorously lose weight through cardio, it's normal for your muscles to lose mass and get weaker," says fitness expert Tamir. But strength exercises are much better when building muscle because when you lift weights, the size of the muscle fiber increases. Strength training stimulates resistance and growth, resulting in increased muscle mass over time
Having weak muscles means that your body burns more calories at rest and having more muscles increases the daily metabolic rate and the number of calories the body burns to keep the body moving. Muscle mass is the largest tissue in the metabolism process. Meaning that the more muscle, the more energy you need to burn calories. Thus, when working on strength exercises, you help you increase muscle mass, which needs to burn a large percentage of calories.
Here's how to add strength training exercises to your weight loss schedule:
At the end of the day, you need to burn more calories than you need to lose weight. Although building muscle can achieve this in the long term, it is still important to burn calories throughout the day and when having a challenging plan of cardio exercises will help you in developing a calorie deficit.
And do not forget to include strength and cardio exercises in your weight loss regimen about three or four times a week for a period of 45-60 minutes. Specialists indicate that strength exercises give you more endurance during strength training for cardio exercises, and the stronger you are, the less effort you make to complete the exercises.
In this article, we will explain a group of strength exercises that rely on resistance ropes to increase muscle mass and help you lose excess weight at the same time:
Weight loss exercises
1. Weight loss exercise Pull the resistance ropes
When you start the exercise, you need to stand next to a wall, and the resistance ropes are installed in the middle of the wall, while standing at a distance of about 3 meters from the wall. The distance varies according to the length of the rope used. Try to stand in a straight position with the feet open and pointing forward and begin to grasp the resistance ropes between both hands and pull the rope forward. You can try to pull the rope in three sets of 7 times each
2. Plank Rope Weight Loss Workout:
The plank exercise depends on lying on the ground with the support of the body with the feet and hands so that the back and feet are in a straight line and tighten the muscles of the entire body, but the addition that you need to do is to install the pressure ropes in the feet and work to tighten the rope by raising the feet up and then down to earth again. It is recommended to continue pulling the rope for at least 30 seconds
3. Weight loss exercise Trunk rotation
4. Stair Climbing Weight Loss Exercise:
It is one of the easiest exercises you can do to lose weight. All you need is to put a box in front of you with a step and stand in a straight position while working on going up the stairs and then going down, preferably at a higher speed that gradually increases. It can be repeated 12 times in 30 seconds
5. Boxing weight loss exercise
To do the exercise, you need to stand next to the punching bag at a distance that allows you to aim at the punching bag. It is recommended to continue this exercise for 10 minutes
6. Weight loss exercises Lying on the floor
Lie on the floor with the back straight and the right knee bent to take a 90-degree angle and the left arm beside you. After that, work to raise the upper part of the body using the right hand and at the same time, raise the left leg so that you can touch the left leg with the semen hand while raising the upper part. Once this happens, you can return to the starting point again. This exercise needs to be repeated 13 times
7. Weight loss exercises with resistance ropes:
Taking the starting position in this exercise, which is the position of the push-up exercise by standing on the four limbs and fixing the feet in the resistance ropes, then working on leaning on the hands to provide support to the body and moving the feet once forward and once back, and so on. You can continue to perform these movements for 5 minutes
8. Weight loss exercises hitting the ball against the wall
The exercise of hitting the ball in the wall requires a set of simple tools, a ball and a wooden box. It begins by lying on the ground and placing a wooden box at a distance from the body so that next to the foot and bending the feet to take an angle of 90 degrees. In the next step, you need to catch the ball in your hands and work to raise the upper part of the body in order to help you hit the ball in the wall and try to go up and down to the ground while hitting the ball in the wall. It is recommended to repeat these steps for 10 minutes
9. Side Plank Weight Loss Exercises:
The starting step in the side plank exercise is to put the left arm to sit on it and provide support for the balance of the body and put the right arm behind the head and lean on the ground with both feet and using the left arm and feet, you can raise the buttocks a little higher and hold on it for 4 seconds before returning to the starting point again
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