The best exercises for weight loss

The main factor on which the effectiveness of the fight against subcutaneous fat depends is diet. Or rather, the creation of such a diet and lifestyle, in which more calories are spent than are consumed with food.

Accordingly, there are two ways to lose weight:

1) Consume fewer calories.

2) Burn more calories.

For best results, it is better to use a combination of these two methods. Let us explain why:

In the first case, in addition to fat reserves, and often much earlier than them, the body will destroy muscles, since what is the point in keeping “useless” parasites. Therefore, there is a real chance to become skinny, but at the same time, fat reserves in problem areas will disappear last. That is, you can become not just thin, but a “fat skinny” (c). (how to get rid of fat in problem areas, you can read here )

In the second case, even if you train around the clock, you are unlikely to be able to cover the surplus of calories by continuing to eat whatever you want and whenever you want. And you will want to eat more and constantly. And the body will continue to build up both muscle and fat tissue. An interesting fact: the coaching staff of two of the best fitness clubs in Moscow agree that training takes only 20% of successful weight loss, the rest is taken up by diet. We believe them.

The best exercises for weight loss

According to sports theory, the most effective workouts for burning fat, as well as for shaping the body, are considered to be cardio workouts (or aerobic workouts).

They increase endurance, speed up metabolism and strengthen the cardiovascular system. Aerobic training just 3 times a week for 20 minutes for 3 months helps to reduce weight by almost 2 kg and slightly increase muscle mass (half a kilogram) in people who have not changed their usual daily routine and diet in any way.

• Burpees

In an article dedicated to the best exercises for weight loss, it is impossible not to mention such a popular one as burpee. The essence of the exercise is quite simple - you need to do a squat with your palms in front of you, then throw your legs back, take a prone position, then do a push-up and immediately after that, tucking your legs under yourself, return to the starting position, that is, jumping up from a squat position.

This set of exercises is rightfully considered the best assistant in the fight against subcutaneous fat. Performing burpees at your own pace not only helps to reduce excess weight, but also allows you to develop lung capacity, increase endurance and strengthen the cardiovascular system.

Being a multi-component exercise, this complex involves almost all available muscle groups. That is, burning extra calories, burpees also help to work the muscles of the legs, abs and arms.

There are many burpee programs, each of which is unique and individual in some way. One of the effective burpee programs in the fight against excess weight is the "burpee man"

• Running

Running, along with fast walking, is considered the best type of aerobic exercise. This exercise helps speed up metabolism and, accordingly, burn fat faster and more efficiently. According to research, running allows you to burn from 500 to 1170 kcal per hour.

To start running, you don't need any special equipment or even a gym. You can simply buy the necessary shoes, uniform and start running at the nearest stadium.

Don't forget that proper running technique will help you avoid injuries in the future and get only positive emotions from your workouts.

• Tabata

One of the most popular interval training for weight loss is considered to be Tabata. The principles of alternating high and low loads in just one exercise can give mind-blowing results.

The Tabata protocol consists of two phases:

1) The first one lasts 20 seconds and is the phase of maximum activity, during which you need to try to give it your all and perform as many repetitions as possible.

2) During the second phase, which lasts only 10 seconds, the training pace is reduced to a comfortable level to restore the pulse and breathing. In 4 minutes, the above phases should alternate at least 8 times.

The Tabata protocol has a number of tangible advantages over all other weight loss exercise routines. For example, a 5-circle workout takes only 20 minutes and forces our body to burn calories as efficiently as possible. In addition, Tabata is an excellent exercise for training the heart muscle, increasing endurance, and accelerating metabolism.

• Swimming

Swimming is a great exercise not only for losing weight, but also for strengthening the entire muscular corset. It is extremely useful for the spine and forms a correct beautiful posture. Loading not only the legs, but also the shoulder girdle, swimming allows you to burn up to 460 kcal per hour.

However, in order to wave goodbye to excess weight, it is not enough to just come to the pool and splash around at the sides. Active actions are necessary. For example, swimming crawl or butterfly.

Ideally, you can swim every other day, trying to spend at least 45 minutes in the pool. It is advisable to build the entire workout according to the interval principle, that is, so that the active and relaxed phases alternate. And, of course, the active phase should make up about 70% of the total time spent in the pool.

• Basic exercise program

According to research, regular strength training forces our body to spend about 210 kcal per hour, and during intensive training the number of calories burned increases to 420 kcal. That is, a basic strength training program can burn the same amount of fat as swimming or running.

Press, squat, deadlift and other basic exercises allow you to speed up your metabolism several times. In addition, getting rid of excess fat, muscle mass will definitely not decrease.

Thus, basic exercises help to say goodbye to excess weight exclusively due to fat deposits, not muscles. Read more about all the exercises of the basic program here .

• Kettlebell swings

Thanks to the famous Queen of Kettlebell Swings Tracy Reifkind, the whole world learned that kettlebell swings are one of the most effective exercises for weight loss. After all, they not only allow you to build muscle mass, but are also a real panacea for excess subcutaneous fat.

Kettlebell swings or kettlebell swings involve almost all available muscle groups and, accordingly, allow you to burn a huge amount of calories. For example, if you do not one, but six approaches, alternating kettlebell swings with other exercises, you can burn up to 420 kcal per workout.

According to research by American scientists, just 12 minutes of intense swings are more effective than 20 minutes of running. There are currently a great many variations of exercises involving kettlebell swings.