BMI is a measure of weight and height that takes into account the body fat percentage. A normal BMI ranges from 18.5 to 24.9, with those who have a high BMI having greater risks for developing heart disease and diabetes.
A good way to lose weight is by performing physical activity regularly. However, it’s not as easy as just doing some sort of exercise once in a while. You need to be strict about it so you can see results faster. If you want to achieve your target weight quickly, then you should do something different.
Exercise has been proven to be one of the most effective ways on how to lose weight. But what type of exercises are really going to work? Here are the best exercises to lose weight according to experts.
- Resistance Training
The first thing you need to do when trying to lose weight is resistance training or strength training. This is because muscle mass burns more calories than fat does, thus making your body burn more calories even if you’re inactive. For this reason, you must focus on building up your muscles instead of losing weight. The reason why you shouldn’t focus on losing weight is because losing weight may lead to more health issues such as osteoporosis.
When it comes to resistance training, make sure that you choose a routine that suits you best. There are two types of resistance training, free weights and machines. Free weight routines consist of lifting dumbbells, barbells, kettle bells, medicine balls, etc., whereas machine workouts include using elliptical trainers, treadmills, bicycles, rowing machines, etc. The only difference between these two types of resistance training is their cost. While free weights require more money, machines tend to be cheaper. Therefore, it is best to start with machines since they will allow you to train at home without spending much money.
- Cardio Workouts
Cardio workouts are great for improving your stamina and cardiovascular fitness. When you perform cardio workouts, you are burning fat cells to help you shed off unwanted pounds. You can use any type of cardio workout to get rid of excess weight, including running, swimming, cycling, skipping rope, dancing, aerobics, step classes, cross-training, etc.
However, you should avoid cardio workouts if you have an injury or arthritis. Also, make sure that you don’t overdo it if you want to maintain your weight loss progress. It’s better to do short bursts of intense exercise rather than long periods of low intensity exercise. In addition, you must drink plenty of water during your cardio workout to prevent dehydration.
Weightlifting is another form of resistance training which allows people to build up muscle mass. Like with other forms of resistance training, you must choose a program that suits you best. The number of sets and repetitions required depends on the kind of equipment used.
For instance, if you do bench presses, do eight to 12 reps per set and rest for about three minutes before moving onto the next exercise. With deadlifts, perform five to six sets of four to six reps each.
- HIIT (High Intensity Interval Training)
HIIT is a very popular form of exercise due to its effectiveness in burning fat fast. During HIIT workouts, you alternate between sprinting and jogging at full speed. If you do sprints, try to hold your breath for as long as possible. This exercise helps boost your metabolism and also increase your endurance levels.
Although HIIT workouts are effective, you must keep in mind that they may cause injuries if done improperly. You should consult a professional trainer or doctor before starting this type of workout.
Pilates is an ancient method of exercising that involves the use of special equipment and specific movements to strengthen your core muscles. By adding exercises like planks, crunches, squats, etc., to your usual pilates workouts, you’ll be able to tone up your muscles and burn fat faster.
Yoga is another great form of exercise that will help you reduce stress and improve flexibility. Yoga combines stretching with breathing techniques, meditation, and postures to promote overall well-being.
In order to effectively practice yoga, make sure that you stick to a particular routine. Doing too many things in a day may hinder your progress. Try to limit the number of hours you spend on the mat, and also ensure that you eat healthy foods to ensure steady energy flow throughout your day.
Walking is a very simple yet effective exercise that can help you lose weight. Even though walking doesn’t burn as many calories as other exercises do, you still benefit from it. It promotes cardiovascular health, strengthens bones, improves balance, and improves self-esteem.
Walking outdoors can provide you with fresh air and sunshine, which can help boost your mood. It’s important to walk regularly but not every day. Instead, set aside a few days of the week for walking.
Swimming is a great way to help you lose weight. It can burn up to 600 calories per hour! In fact, swimmers burn around 10% more calories than runners!
If you’re new to swimming, make sure that you warm up properly before diving in. This will help you prevent injuries and ensure that you enjoy your swimming experience.
Stretching is essential part of any workout regimen. It relaxes your muscles and reduces tension. In addition, it can help you feel more flexible, increase your range of motion, and improve posture.
- Abdominal Crunches
Abdominal crunches are probably the easiest abdominal exercise that you can do. They are highly recommended to beginners because they are easier to master. In fact, abdominal crunches can actually build up your abs without putting much effort into it.
The person can just avoid the consumption of the Leanbean and plan to add the above exercise in the day to day. This will not only leads to the decrease in the weight bit also efficiency of the person will be improved.
To perform abdominal crunches, lie down on the floor and place both hands behind your head. Now, lift your upper body off the ground and crunch your stomach inward. Hold it for a count of ten, then release. Repeat the same move until you reach your desired level of difficulty.