MUST READ FOR LADIES: 7 Best Exercises for Weight Loss

Exercise is one of the cornerstones for weight loss.  According to Self magazine, you have to eat right, make exercise part of your routine, push yourself in your workouts, and find a workout you enjoy. If you can achieve each of these, you have a good chance of losing weight Not all exercise is created equal, so there are some exercises that will help you lose weight most effectively. Bear in mind that if you haven’t exercised regularly, you need to start slowly and build up.
You might not be physically able to do some of these seven exercises, but you can follow the suggestions for intensity that accompany each exercise.
Get ready to burn some fat!

7 Best Exercises for Weight Loss

7. Jump Rope

 Women’s Health recommends jumping rope as a major fat burner. If you can skip at 120 skips per minute, you’ll burn between 667 and 990 calories an hour. As a side benefit, it tones the entire body! our rope should be long enough so handles are at shoulder level when the loop touches the ground. Jump over the rope. Skip for one minute, rest, and redo. Build up your time and speed. Vary speed and intensity for greatest effect.

6. High Intensity Interval Training

 Running sprints can burn almost as many calories as jumping rope. Don’t just go for miles or time. Instead, sprint as hard as you can for 20 seconds, jog for 40 seconds and repeat.The recovery period is important. Don’t skip it! This type of training is call high intensity interval training (HIIT). It pushes your system and helps your burn fat.You can do HIIT while cycling or on stationary bikes, walking, and other forms of exercise.

5. Weight Training

 Resistance training builds muscle and burns fat. It also increases your resting metabolism and helps you burn calories even when you aren’t working out. Weight train three times a week and change your reps or weights every three weeks.For example, lift at 20 pounds and three sets of fifteen, then increase weight by five pounds and decrease to three sets of ten, then decrease weight by five pounds and increase to three sets of twenty.

 4. Boxing and Kickboxing

 Boxing and kickboxing are forms of interval training where you might not anticipate the intervals, making it more challenging. Learning to punch correctly uses your core as well as your arms.Spar for ninety seconds and rest for thirty seconds.  Working out with other people is a lot of fun and a good teacher will keep you moving and motivated.Boxing isn’t just standing and punching. There is a lot of moving around, dodging and weaving, or as Ali said, “move like a butterfly…”

3. Kettle Balls

 Kettle balls have been around for a long time – they were popular in the late 1800s as gentle exercise. In reality, effects from a HIIT kettle ball workout last 36 hours! Experts suggest switching from upper to lower body workouts without a rest period for maximum effectiveness. Complete three moves and switch.Make sure you are taught to do the exercises correctly for safety and maximum workout. The low impact workout exercises the entire body and the intensity burns fat.

2. Running

 The least equipment demanding workout there is. Just make sure your shoes are good quality! Vary your run speed or use hills to increase your workout.The dreaded treadmill and elliptical machines are great for an indoor run that allows you to add hills. Get your glutes and thigh muscles involved for extra calorie burning.If you can’t run, walk up hills, change your speed and you can still get in an age or injury appropriate workout.

1. Lunges

 A lunge uses the big leg and butt muscles for maximum calorie burning. Start with your feet hip width apart and hands on hips. Step forward with one leg.Keep your back straight, lower your body until you form a 90-degree angle of your front and back legs. Come upright and step back. Repeat with the other leg. Do ten times on a side for three sets.If you can’t go all the way, do what you can. You’ll see improvement over time.

Conclusion

Eat right – that means cut down the calories and make sure that every calorie is working for you, not against you. Find something you like to do and stick with it.Vary the intensity of your workout both in your workout and with what you do. Use the big muscle to your advantage. Your butt, thighs and core should be involved for maximum fat burning.If you have physical limitations, you can still exercise within those limitations. Find a good trainer to teach you who to do exercises properly and build a program for you. Start slowly and build up.