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How to Loose Weight Fast with Exercise

last updated on:- 11-07-2021

How to Lose Weight Fast with Exercise – When you want to loose weight fast you need to eat fewer calories then your body burns throughout the day whether you are exercising or resting it all counts it is known as a calorie deficit. The best and fastest way to lose weight is to form an ideal combination of maintaining a calorie deficit through food and exercises. Both food and exercise play an important role in losing weight.

Earlier wee have extensively covered in our previous article that how food helps you to loose weight so in this article we will cover all kinds of training methods that you can select according to your liking that will help you to loos weight.

There are 3 types of training

Strength

Cardio

Endurance

Strength Training- It is a kind of training where you use weights or resistance bands to increase your power as strength training helps you develop lean muscle mass and reduce fat in your body which help’s you to loose weight. Types of strength training:

Total body Circuit training- this type of strength training is good for the beginner who is new to weight and gym as it includes various types of exercise with lightweight dumbbells or resistance bands in a variety of motions to workout whole body. This type of training methods ensures that you are not working on a single body part per day but you would be working out your all muscle group.

Muscle isolation training- In this method of training we target one or two muscle group per day. The objective of muscular isolation is to cause a muscular contraction in only one muscle for each exercise. It is an age-old method which is being used and trusted by trainers for long.

Push-pull training- in this training method we divide exercises into three parts. The first day we can perform all the exercise where we need to push weights from the body like push-ups, chest press dumbbell shoulder press, machine press close grip triceps movements. The second day you perform all the pull exercises where you need to pull weights or your bodies like pull-ups, deadlift, biceps curl, dumbbell rowing and the third day is for your lower body all leg day exercises. It is one of the best ways to increase your strength as you are performing exercise two times a week. This type of training is great for moderate to advanced lifters or experienced yogis with good muscle definition.

Power lifting training- This type of strength training keeps getting more and more popular. In many gyms, you see power racks and even some centred on powerlifting (i.e. Cross Fit). This is the type of strength training where you do compound movements to incorporate more muscle. Examples of these exercises are squats, deadlifts, snatches, and power cleans.

Functional training- This type of strength training is very popular with athletes as it includes weight in cardiovascular moment with increases your heart rate as in fewer time you burn more calories and increases your strengths. These include movement like battle rope, box jumping, squats with less weight, clean press and many more.

Cardio Training – Cardiovascular training plays an important role in your weight loss journey as many people don’t like lifting weight so they can go for cardio training it is very simple you can stray from walking or you do running. You can do cardio according to your liking.

Here is the list of cardio exercises you can perform-

Walking- For starters walking is a very good beginning in your weight loss journey as it does put as much stress on your body like other cardio movements. it’s estimated that a 70 kg person burns around 167 calories per 30 minutes of walking at a pace of 6.4 km/h.

Running- Running is a great exercise that is added to your regime as it does not require much time and place. You can start with 15 to 20 mins of daily runs and with time you can increase it. An estimate shows that a 70-kg person burns approximately 298 calories per 30 minutes of running at an 8-km/h speed.

Cycling- Cycling can be traditionally done outdoors but now in a gym there are stationary bikes that allow you to cycle while staying indoors, they also conduct spinning sessions where you do cycling with a group. Cycling is very good for the overall body it is a very good exercise for lower body and back. Estimates show that a 70-kg person burns around 260 calories per 30 minutes of cycling on a stationary bike at a moderate pace.

Swimming- Swimming is one of the best cardio exercises you can do as it does put undue stress on your body along with swimming you can lose lots of weight in no time.

Rowing- In today’s world, most of the gyms have rowing machine as it is one the best whole-body cardio machine as it works both on the upper body along with lower body simultaneously.

Endurance Training- Endurance training can be cardiovascular or strength training. Endurance training is great to improve your lung capacity and should be done progressively. It is best of both especially for athletes who are training for some competition.

Types of Endurance training-

Basic Endurance- You can understand from the name it’s basic where your intensity is moderate workout time is a maximum of 30 mins you don’t have to take rest. The benefit of this is training at this intensity trains your cardiac output and heart muscle strengthens your immune system and reduces cholesterol level and blood pressure.

Tempo Endurance- your intensity has to be around 70 % where you perform interval training and workout time is about 40 mins. The key benefit of this training is meant for improving your workload or speed at the anaerobic threshold.

Maximal endurance- Intensity should be maximum. During the intervals, lactate accumulates pretty fast that makes your muscles stiff. Length of the workout is 40 seconds to 1 min.

Here are all types of exercise that you can perform so that you can lose weight fast with the help of exercise.

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Last modified: July 12, 2021
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