The best exercises to lose weight are those that spend more calories in less time, such as running and swimming, but to lose weight efficiently and to maintain the results it is important to combine these with weight training exercise that must be performed in the gym, with the supervision of a fitness coach.
Aerobic exercise, such as brisk walking and jogging, increase your heart rate and burn more calories while resistance exercises such as weight training promotes muscle hypertrophy which is the increase in the size of the muscle, and this causes the individual to spend more energy, even when you’re stopped, sleeping, for example.
Here’s a good example of a walk for you to start to lose weight and tone up in: Training walk to lose weight.
The 10 Best exercises to lose weight
The best exercises to lose weight at the gym are the cardio, as for example:
1. Workout Hiit
The workout hiit burns about 400 calories per hour and consists of a set of high-intensity exercises that eliminate localized fat in just 30 minutes per day faster and more fun. The exercises are performed intensively to raise quite the heartbeats and is therefore more suitable for those who already practice some kind of physical activity, although there are training, hiit for beginners, but which consist of a series of exercises more ‘easy’.
2. Workout Crossfit
The workout crossfit is also quite intense and burns about 700 calories per hour, however, this type of training is very different to bodybuilding that people are more accustomed to seeing in the gyms. Are used different weights, ropes, tires, and many times the exercises are performed outside of academia, in the open air.
3. Dance classes
Dancing is a great way to strengthen muscles and burn some calories, 1 hour of ballroom dancing burns about 300 calories, and the person still increases the flexibility and fun, having a greater contact with other students. In this type of activity in addition to the benefits cardiorrespiratórios, and lose weight, it is still possible to promote socialization. Forró universitário is a type of dance quite lively, where it is possible to burn about 400 calories per hour, so fun. In zumba you can burn up to 800 kcal per hour.
5. Muay thai
The muay thai is a type of martial art is intense, where it is possible to burn about 700 calories per hour. The workouts are very intense and also strengthen the muscles, in addition to helping increase the self esteem and in self-defense.
Classes spinning classes are done at different intensities, but always in the saddle of a bike, in a classroom with at least 5 bikes. The classes are quite intense and promote the burning of about 600 calories per hour, and still strengthens a lot of the legs, being great to burn the fat from the legs, and strengthen the thighs.
A swimming lesson can burn up to 400 calories per hour, provided that the student does not lose the rhythm and keeps you on the move. Although the strokes are not very strong to get to the other side of the pool faster, it requires a constant effort, with few periods of shutdown. When the goal is to lose weight you should not only get to the other side of the pool, it is necessary to keep a steady pace and strong, that is, you can cross the pool swimming crawl and back of the back, for example, as a form of ‘rest’.
8. Water aerobics
Aqua aerobics is also great to lose weight, but to burn approximately 500 calories per hour should always keep on the move, enough to stay with the breathing panting. As the water relaxes the tendency is to go decreasing the pace, but if you want to lose weight, the ideal is to be in a class with this same purpose, because to do exercises on a pace for seniors to remain healthy, it may not be enough to burn fat.
The drills run are excellent for burning fat, and you can burn about 600 to 700 calories per hour, since that be respected a good pace, without pauses, and with an effort able to leave the person gasping for breath, unable to talk during the race. You can start at a slower pace, on the treadmill or outdoors, but each week we need to go increasing the intensity to achieve the best goals. See how to start running to lose weight.
10. Body pump
The classes of body pump are a excellent way to burn fat because it burns about 500 calories per hour. This is a lesson done with weights and step, which strengthens the muscles, working the major muscle groups.
These are some examples of exercises that help you lose weight fast, but that must be performed under professional guidance, to be carried out correctly and for no injuries in the muscles and joints.
The ideal is to divide the time of your workout between cardio exercises and weight training exercise, preferably 5 days per week, to lose weight effectively and continuously.
The weight training exercise help to rigidify and define the body, combating sagging. However, when there is a large loss of fat may be necessary to do a few sessions of physiotherapy aesthetics to remove excess skin if you lose a lot of weight and feel limp after.
Here’s our 3 tips to find pleasure in the gym and continue doing exercises as a new style of life.
What exercise can I do to lose weight fast?
To lose 1 kg of fat per week, that is, 4 kg of pure fat per month, you should perform some exercise that burns approximately 600 calories per day, 5 times per week, in addition to weight training daily.
To achieve the burning calories you want, you should perform the exercise for 1 hour and keep your heart rate within the ideal, which must be of approximately 80% of its maximum capacity. This ability, however, will depend on your physical conditioning, age and the intensity of the exercise. Do the exercises below these values will not help you lose weight but can bring other benefits to health, how to improve the capacity of cardiorespiratory.
For a little extra help is advised to purchase a small digital device called a pedometer that shows how many steps the individual has given by day. This unit can be purchased in the shops of sports products, department stores or over the internet. But it is important to follow the guidance that is to take 10,000 steps per day, at least.
How to start practicing exercises to lose weight
When you start any type of physical activity you should go through a professional assessment, to verify the weight, the folds of fat and pressure. In addition, it is important to tell your intentions, whether it is to lose weight, tone up or be muscled, to be able to tailor the workout. The ideal frequency is 5 times per week, with at least 30 minutes per day with moderate intensity or vigorous.
Typically the workout begins with cardio exercises, like bicycle or treadmill and then the student can go to class or follow the training in the weight room. To the extent that the student will be gaining strength, the exercises or the pace of the class should be getting more difficult, requiring a greater and better effort of muscles and of the heart.
Exercises to lose weight at home
It is also possible to do aerobic exercise and muscle strengthening at home, and a good way to burn fat. It is possible to walk fast in the street daily, run by starting with small distances and increase the distance every week. Here’s how to do a running workout to burn fat.