Body weight and shape are determined by a combination of muscles, fluid and body fat. Losing body fat is the primary means of losing weight and can be accomplished in a variety of means from aerobic conditioning to strength training activities.
Being fit and burning fat does not have to be an intimidating duty. There are many exercises that can be performed at home to target various body parts, help you build muscle and burn body fat. A combination of strength and cardiovascular training, as well as proper nutrition, will award you quick and efficient weight loss outcomes.
Strength training is advantageous to your wellbeing by increasing muscle tissue growth, bone strengthening, metabolism and blood sugar control. In fact, the more lean muscle tissue that you have, the more calories you burn while you are at rest.
It is recommended to perform strength training activities on two or more nonconsecutive days a week. Utilize strength training activities that incorporate all of the major muscle groups through body weight or weights exercises.
Body weight exercises are activities that can be performed without the use of equipment or weights. Body weight exercises such as lunges, crunches, squats, push-ups and tricep dips are excellent exercises that can be performed in the comfort of your home.
Weighted exercises can be performed through the use of light hand and ankle weights, as well as resistance bands to work all parts of the body. This equipment is multipurpose, compact, easily moveable and storable so you can exercise at home. Common arm exercises are bench press, bicep curls, front dumbbell raises, rows, incline chest press and elbow extensions. Common leg weighted exercises are weighted squats, weighted lunges and stiff legged deadlifts.
Incorporate cardiovascular exercise into your exercise routine to burn the greatest amount of fat. The American College of Sports Medicine proposes that adults take part in moderate-intensity cardiovascular exercise five days a week for 30 to 60 minutes a day.
Walking, jogging, stair climbing, jumping rope and biking are excellent forms of cardiovascular activities that can be performed at home or close to home. There is also a wide range of exercise DVDs from chair aerobics to kickboxing that can also assist in increasing your cardiovascular fitness.
Optimize Your Nutrition
Incorporating a healthy diet can help you lose weight and protect you from chronic diseases and disorders. According to the National Institutes of Health, increasing physical activity in conjunction with a healthy diet consisting of lean protein, complex carbohydrates and healthy fats can assist you in decreasing body fat and can decrease your risk for serious health conditions. For best results cut 500 calories from your daily intake of calories via diet and/exercise to see the greatest loss in body fat, says John Hopkins Medicine.
- The Benefits of Weight Training (decathlonuk.com)
- Running For Weight Loss, Calories Burned Running (weight-loss-tips-and-secrets.com)
- Somanabolic Teaching and Physique Sorts (Somatypes) (joseph148ndsjblog.wordpress.com)