10 of the best weight loss workouts

10 of the best weight loss workouts

If you are reading this, it is likely that you are in the market for a workout where you beat your heart, pump your blood, and give balls. And, friend, we covered you. We strive to help you pursue your goals, whether you want to become stronger, achieve a new PR, or lose weight. But let's be realistic here for a second: The trickiest thing about weight loss workouts is that they are a bit of a myth. Do not get me wrong: If you're trying to lose weight, a solid exercise plan should be part of your plan. It just can not be the only part.

Here's the question: exercise alone is not enough to lose weight. There is much more to do with weight loss and body fat loss. In fact, in many cases the exercise is not even technically necessary. If you want to lose weight and it is absolutely great if you do this and if you do not, adopting healthy eating habits is a step one. To get technical help, you need to build a calorie deficit, which means you consume more calories per day than you consume. 

Consumption plays a much more important role than burning calories in the gym or while transporting your food home or in any of thousands of other ways you use your muscles daily for work. Other lifestyle habits, such as controlling sleep and stress, and health (think of thyroid problems, just to name a few) also affect your weight. The point is, weight loss is a complicated and extremely personal journey that does not look exactly the same or works from person to person.

And before it goes on, it would be a failure not to point out another really important detail: weight loss is not for everyone. For some people, it is actually much healthier to ignore their overall weight, never think about calories or literally focus on anything else. This is especially true if you have had eating disorders in the past. If you are, you should talk to your doctor before starting a weight loss plan. Even if you do not suffer from eating disorders in the past, you should talk to a doctor about losing weight in a healthy way.

And if you did all that, there are some extra things you should know about exercise and weight loss

1st interval training

The most important training method that experts use again and again to lose weight: Interval training. What is it "Any form of exercise in which your heart rate steadily rises and falls," says Rilinger. Usually, this means that you have to work hard for a set time interval (hence the name), followed by an active pause and then start all over again. This part of active recovery is the key. You must lower it one level (OK, multiple notches) before returning to a higher intensity interval.

High Intensity Interval Training (HIIT) is one of many styles you can perform. Indoor cycling is another popular exercise, though this exercise is geared towards cardio training in bodybuilding, says Rilinger. He also points out that cycling requires multiple muscles in the body (quadriceps, thighs, buttocks and torso), which still leads to weight loss. "The more muscle you have, the more calories you burn, because all those muscles need energy to work," she says. "And the more energy you consume, the more calories are burned, everything is in circulation."

Give it a try: Here are 4 stationary bike exercises to burn fat that you might like. If you're more of a treadmill person, you'll step on the treadmill the best way possible with this 20-minute exercise. And if you want to avoid the entire team, this 10-minute interval training for the lower body is a good starting point.

2nd strength training

Consider weight training as "the mother of all weight loss techniques, the highest in the training food chain, the top of the totem," says Rilinger. Strength training with your weight alone or with extra weight is an effective way to build muscle and burn fat. Weight-lifting has been shown to increase resting metabolic rate, which means your body burns more calories even when you're not exercising. The effect is not great, but building muscle means more muscle mass to burn calories all day long. In addition, more muscle means that next time you can train harder, increase your weight and enjoy even more with every workout. When you train with high intensity, you also benefit from the afterburn effect, ie to lower the weight while the body consumes even more energy.

Riling recommends adding bodybuilding to your routine at least three times a week. And as your body adapts to training after being exposed to the same movements with the same intensity, it loses its effectiveness over time. So you have to mix it every three weeks so that your body can continue to guess.

Give it a try: If you've never done it before, read these tips for beginners before you start. In this guide, you will learn how to choose the weights that are right for your workout.

Now we're introducing a quick workout with 10-minute weights for the entire body and another 10-minute weight training in the living room to get started. Here you have a 20-minute strength training if you have a little more time. Here is some information on how to work out in the gym. If you use weight in your weight training sessions, it is important to work with a personal trainer to make sure you are using the correct form. You have that!

3rd training camp

For a workout that keeps your metabolism high, you should call the Boot Camp, as these courses (I think Barry Bootcamp) combine two of the most effective training styles: Interval and Resistance. "They will do exercises, some of which will focus more on cardiovascular exercises and others focusing on strength, which will be completed for a short time, as well as short rest periods," said Adam Rosante, certified personal trainer and author of The 30 Second Body , But if you are attending an intensive class for the first time, speak. He says a good instructor will help you determine when to increase your weight or your intensity (Hint: If you can navigate through 10 representatives without any problems, it is too easy), keep your au pair and you can always make a change. , for any movement that is too hard or irritates an injury. However, if you can not go to the studio, you can do so.

4. Boxing

"In essence, boxing is another form of interval training," explains Rosante. But it hurts too. Here is the trick you should remember: it is a common mistake that beginners use only with the power of their arm, but most of the strength comes from their core and they use muscles that are normally ignored by others. Workouts (Hey, oblique).

It's better to have this type of training in a class, Rosante says. For beginners it is important to learn the form of a diving instructor who can help them to maintain their high intensity. Here are 18 boxes that are worth seeing. If you want to improve your home skills, try this video for the beginners of Milan Costich, founder of the Prevail boxing club in Los Angeles.

5. run

All you need is a pair of shoes before you go out. But if losing weight is the name of your game, carefree running with light is not the answer. Instead, look for a hill on which you can run or turn the slope of this treadmill. "To walk through the hills, you need to train your buttock muscles and legs, two of the largest muscle groups in your body, even more, which requires less muscle recruitment and more energy," explains Rosante. As mentioned before, the more calories you burn, the more energy you consume. But the right way is the key. "Lean up on the hill and move your knees as high as possible, hitting the toe right under your body," he says. "Keep your hands open and your arms bent 90 degrees, bring your arms to your face and then return to the top of your back pocket." And do not let your arms sit on your body, it only wastes the precious energy your muscles need. If you are training indoors, here are some safety procedures to burn fat to get you started.

Give it a try: You can do these 4 exercises to burn fat on a treadmill. Or you can take them outside, if you want, to tilt or for a good hill.

6. Crossfit

There's a reason why CrossFit has become a thriving part of the education industry: it works as long as you do not overdo it. The workouts are varied: you can do everything you want, from swings with kettlebells to ladders with ropes and box jumps to squats. The routines are short and intense. The most important thing you should find when looking for the box that suits you best: an experienced trainer who can explain and change motions to make sure you do not decide better , Here are some things to keep in mind before any WOD, and here are 11 of the best CrossFit gyms in the United States.

7. Tabata

If your biggest excuse for skipping a workout is crushed by the weather, Tabata is your dream. It's designed for a four-minute, high-intensity workout that spans 20 seconds of total effort followed by a ten-second pause that is repeated eight times, says training physiologist Shanon Squires, coordinator of the Canadian Human Performance Laboratory. University. from Colorado to Anschutz. Health and wellness center. You can use this protocol with any number of different exercises. You increase your metabolism and your heart rate in four minutes, but Squires warns you not to make this habit a habit when trying to lose weight.

 "Your body will quickly adapt to this interval and you will need to increase volume or intensity to continue to benefit from it," he says. Rosante proposes to extend her session to 20 minutes and use the same format. Just pick four exercises: think of rope jumping, squats, climbers and squats, then practice as fast and as fast as possible every 20 seconds (of course, keep the right shape), and then not just recover for 10 seconds and 10 seconds. Repeat this step for eight turns (four minutes of work), before resting for a minute, and continue with the next exercise.

Give it a try: Here's a 4-minute tabata you might want to try.

8. Yoga

OK, so yoga is not a great exercise to lose weight. However, Rilinger says that this can be a secret weapon in your weight loss arsenal because it makes you flexible and healthy for other intense workouts (like this type of training camp). But that's not all. "Yoga requires balance and stability, which promotes functional strength and contributes to mental health," she said. Try to press it at least once a week. And if you can not go to the studio, you can create many streams at home.

Give it a try: Here is a yoga sequence for stronger abdominal muscles. Here is one that helps you wake up in the morning. And here is a yoga exercise for the poor.

9. swim

If you can not stand the idea of ​​running or just want to practice without much impact on the joints, do a few laps in the pool. It is a low-impact exercise that works with all major muscle groups. As with most formations, it is helpful to have a plan. Try that, Rosante: Climb in the water for as long as possible, stand upright and use your arms and legs to keep you afloat. Then rest for two minutes. Now swim 10 100-meter sets (ie a round trip to an Olympic size pool) and rest for one minute between the sleeves. When you leave the pool, your muscles are exhausted.

10. skip the rope

It's time to return from P. E. Classe in the early morning when you learned to swing a rope to jump. This tool is cheap, portable (it can be in small parts of your suitcase!) And can be used anywhere. After a few minutes you will feel that your heart rate is accelerating!

Give it a try: Here's a quick routine to test Rosante:

Warm up with a rope with a slight jump of 3 minutes

Do 100 traditional jumps (both feet leave the ground at the same time and there are no additional jumps between them)

When you're done, make 100 Jump Ropes right away (think of a normal skipping rope, but even faster)

Repeat steps 2 and 3, but follow the format below: 50/50, 21/21, 15/15, 9/9

If you want more, climb the ladder until you reach 100/100

Oh, and whatever you do, do not do it barefoot. "Few things can be compared to the pain of skipping a jump and bouncing on the tip of a toe with a skipping rope," says Rosante. However, it is well known that if you do not have a channel, you can run this complete sequence in a simulated style.