The best exercises to lose weight are those that spend more calories in less time like running and swimming, but to lose weight efficiently and maintain the results it is important to combine these with bodybuilding exercises that should be performed in the gym with the supervision of a trainer physicist.
Aerobic exercise, such as walking and jogging, increases heart rate and burns more calories while endurance exercises such as bodybuilding, in addition also favor muscle hypertrophy, which is the increase in muscle size, and this causes individual to spend more energy, even when standing and sleeping, for example.
Here’s a good example of a walk to lose weight in: Walking to lose weight .
Best exercises to lose weight in the gym
The best exercises to lose weight in the gym are aerobics, for example:
- Muay Thai : 750 calories per hour. See other great martial arts to model the body by clicking here .
- Spinning: 600 calories per hour;
- Step: 500 calories per hour;
- Swimming: 400 calories per hour;
- Hydro-gymnastics: 500 calories per hour;
- Running on the treadmill: up to 700 calories per hour;
- Body pump: 500 calories per hour;
- Elliptical: up to 400 calories per hour;
- Zumba: up to 800 kcal per hour.
These are some examples of exercises that help you to lose weight fast, but that should be performed under professional guidance, to be performed correctly and to avoid injuries to muscles and joints.
The ideal is to divide the training time between aerobic exercises and bodybuilding exercises, preferably 5 days a week, to lose weight effectively and continuously. See which exercises help you lose weight in what is the ideal weight-loss exercise .During the workouts, it is important to maintain the energy and hydration of the body, being in these cases recommended to bet on the homemade energy drinks. Here’s how to prepare by watching our Nutritionist video:
Bodybuilding exercises help stiffen and set the body, fighting sagging. However, when there is a large fat loss it may be necessary to do some physical therapy sessions or even surgery to remove excess skin.
See our 3 tips for finding pleasure in the gym and continuing to do exercises like a new lifestyle.
What exercise do you do to lose weight fast?
To lose 1 kg of fat per week, ie 4 kg of pure fat per month, you should do some exercise that burns approximately 600 calories a day, 5 times a week, in addition to daily bodybuilding.
See how many pounds you need to lose weight in: How to know how many pounds I need to lose weight .
To achieve the desired caloric burn, you should perform the exercise for 1 hour and keep the heart rate within the ideal, which should be approximately 80% of its maximum capacity. This ability, however, will depend on your fitness, age, and intensity of exercise. Exercising below these values will not help you lose weight.
For extra help it is advised to buy a small digital device called a pedometer that shows how many steps the individual has given per day. This device can be purchased from sports stores, department stores or the internet. But it is important to follow the guideline that is to give 10,000 steps a day.