It is often said that to lose weight, you have to practice regular physical activity. However, while exercise is essential for weight loss, it is not enough to shed extra pounds quickly. It must be associated, not with a diet, but with a rebalancing of food for it to be truly effective. Likewise, this rebalancing alone is not enough to lose weight, it goes hand in hand with playing a sport. Let’s read the complete information on How To Lose Weight Fast By Exercise in this article.
If you plan to lose a few pounds, you need to change the way you eat by reducing your calorie intake and increasing your energy expenditure. It’s all about balance. It is not a question of depriving yourself but of varying your diet and moderating it to maintain a healthy lifestyle. No more sodas, candies and other sweets, focus on fruits, vegetables, dairy products… Sport should be seen as a complement to this change in eating habits.
How To Lose Weight Fast By Exercise
It is not necessary to have equipment or access to the gym to lose weight! Certain muscle-building exercises combined with cardio exercises can help you lose weight and refine your figure, without moving from your living room. Strengthening exercises such as the front plank or the side plank, for example, will help to strengthen the upper body, while many cardio exercises such as burpees or jump squats will successfully ask for thighs and glutes. For consistent results, do not forget to change the exercises and strength of the movement.
In addition to this exercise routine, Guillaume Langlais strongly recommends yoga. Ready? Also among them is the vinyasa session, powerful yoga that allows you to work on walking and dressing, and yin yoga sessions, inviting you to relax, unwind, allow walking, and improve breathing.
next, you will know “The 10 Best Exercises to lose weight” in this How To Lose Weight Fast By Exercise article.
The 10 Best Exercises How to lose weight by exercise?
We introduce you to ten sports with fat-burning potential and reveal which parts of the body you can use them to specifically tighten. So all you have to do is choose your favorite and you can start right away!
Tip: Strength training is of course the all-rounder among the sports that you can and should also do in order to lose or maintain weight sustainably.
No sport offers more endurance and burns more calories than running. Our test person achieved a whopping 547 calories per hour.
When you run, you mainly use your leg and hip muscles, so it is advisable to plan an additional workout for the core muscles. With strengthened muscles, you will achieve a healthier running style and a higher basal metabolic rate .
Newcomers should start carefully, with every step around three times your own body weight affects the ankle and knee joints.
Trained : In addition to endurance, the legs and buttocks are particularly challenged.
A joint-friendly alternative to jogging is walking or Nordic walking with appropriate hiking sticks. In our test, it burned 446 calories per hour. Provided that the stick technique is correct.
Nordic walking is not only a great sport for runners and bikers, but also ideal for beginners who want to build up their stamina.
Trained: legs, buttocks, shoulders.
The ideal sport for losing weight for anyone who wants or has to take care of their joints: our test person consumed 436 calories per hour while swimming .
The lane drawing is not only an optimal endurance workout, it also ensures a holistic strengthening of all muscles. Different swimming styles can vary depending on the type and are an excellent link training.
Trained: legs, buttocks, stomach, shoulders, arms.
4. Biking or cycling
Cycling is the perfect endurance training for nature lovers. The calorie consumption is approx. 412 calories per hour.
Here, too, it is advisable to do additional strength training for the abdominal and back muscles , as the leg muscles are mainly used and the unfamiliar sitting posture can quickly lead to back and neck pain for newcomers .
Correct seat height adjustment helps to prevent this. The leg should be almost straight when the base is at the bottom of the dead area. Biking is a bit more time-consuming than jogging, but it is varied because you can go further and thus see more.
Trained: the lower body.
For everyone who wants to pedal regardless of the weather, there are smart indoor bike solutions, such as those from “ Peloton ” or “ Schwinn ”.
Indoor cycling has been a huge hype for a few years now! There are currently a large number of courses under different names and with different focuses: spinning , indoor cycling or spin racing, for example.
Such indoor cycling courses with motivating beats and additional units with shadow boxes or dumbbells are like an intense HIIT workout . You train your body from head to toe!
The calorie consumption during spinning naturally depends on your fitness level, your body weight and the duration of the exercise. But as a guide: A person who weighs 75 kilograms and is trained on average burns approx. 600 kcal in 60 minutes – and thus as many as with brisk running!
Trained : legs, buttocks, also stomach, arms and shoulders (depending on the course).
According to researchers at Kennesaw State University, a CrossFit session burns up to 13 calories per minute – and that without additional weights.
Pull-ups , pushups, and squats are popular crossfit exercises that are particularly effective.
Trained : the whole body as well as strength, endurance, flexibility and coordination.
7. High-Intensity Interval Training (HIIT)
HIIT stands for short, high-intensity exercise phases that alternate with short recovery phases. With this type of exercise, you force your body to burn calories for a long time, even after your workout is long gone.
The reason for this is the afterburn effect: the greater the difference between your metabolism at rest and that during training, the longer your body needs to shut down and also the many calories he burns on the way back to normal.
700 to 800 calories are burned every hour! Accordingly, a short, intensive training session is also very worthwhile.
Trained: legs, buttocks, stomach, back, shoulders, arms (depending on the course).
During a training session in the boxing course, you can lose up to 800 calories (guideline for a person weighing 70 kilograms).
In classic boxing, but also in Thai or kickboxing, you have to use a lot of strength, train your speed and your condition like in hardly any other workout.
Away from the ring, you not only fight against an imaginary opponent, but also very successfully against excess fat.
Trained : shins, arms, stomach, back, legs, buttocks.
This is because it is a complete workout, it is a combination of kickboxing and dance. In a Tae Bo course, punches and kicks are performed dynamically under the guidance of a trainer (not as self-defense).
Tae Bo is trying to strengthen all of your muscle groups up with this cardio workout. A 60-minute workout is to consume more than 500 calories per hour, depending on your age and body weight.
Trained: shaking, arms, stomach, back, legs, buttocks,
10. Step aerobics
Step aerobics is only for mothers or girlies? Are you kidding me? Are you serious when you say that! The workout with the stepper is a very effective way of burning calories (up to 700 kCal per hour) – and not at all without it.
The combination of different steps and construction techniques challenges the head and trains the entire leg and gluteal muscles as well as the core. Plus your condition!
Find a course that suits your level. Even if you otherwise do a lot of sport, the steps can quickly become overwhelming.
Trained : legs, buttocks, stomach, back.
next, you will know “How Lose Weight Fast By Exercise: The 5 Most Important Facts” in this How To Lose Weight Fast By Exercise article.
How Lose Weight Fast By Exercise: The 5 Most Important Facts
- Every kind of cardio training stimulates the burning of fat, trains the cardiovascular system and stamina, and in different ways also the muscles. In order to lose weight sustainably, you shouldn’t rely on your endurance alone …
- Strength training is also an important building block for weight loss. Muscle mass increases your basal metabolic rate and ensures that you burn calories even when you are at rest.
- If you already have training experience and want to burn even more fat, you can rely on interval training for muscle training. That has the greatest afterburn effect.
- How many calories you personally burn depends on the intensity and duration of the exercise, your age, gender, and weight. Our calorie calculator provides you with precise data.
- Last but not least: You have to burn more calories than you take in – a negative energy balance is a key to losing weight successfully. Here you can calculate your basal metabolic rate, i.e. the number of calories that your body uses every day without extra exercise.
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