Posted on 12 January 2013.
The best exercises for weight loss is no exercise; it is a healthy nutrition plan. A healthy and nutritious plan needs to be coupled with a few exercises, which can only complement the nutritious diet.
That means that men, women, girls, boys, young and old are all able to do one or two of these activities with a bit of endurance, perseverance and patience. Although the high intensity activities burn much more calories, compared to low and moderate activities, people overwhelmingly choose low to moderate intensity activities for simplicity purposes.
This article focuses on the top 10 easy weight loss exercises that just about anyone can do if they tried. Be sure to comment on our blog, if you agree or disagree, we will be glad to hear how one of these exercises helped you achieve your desired results.
Walking is completely the no.1 on this top 10 list. It is a quick but also a very straightforward weight loss exercise that just about anyone can complete. Walking for minimum 30 – 45 minutes a day could really be an equivalent to the consumption 2-5 hamburgers in a day.
We recommend that you start with a 10 minute warm-up cool, slow walk at your normal pace. This burns off the stored blood sugar and glycogen energy in the muscles. You then pick up the pace to the fat-burning zone of a heart rate of 60-70% of your maximum and continue to do that for 30 minutes. Always end with a 5 minute easy at an easy pace as a way to cool down.
Jogging is two times helpful since you burn your fat quicker, compared to walking, but you have to be cautious when you jog as this should never be overdone.
Many people begin jogging simply because they want to lose weight. As one of the most vigorous exercises out there, jogging is a very efficient way to burn calories and drop pounds. A 150-pound person is able to burn about 100 calories per mile when running.
The most important thing to remember is to follow a schedule. If you do not feel like following a schedule, you still need to have some consistency with your running because you will not lose weight by running once or twice a week. It’s best to get some exercises every day but, if that’s impossible, try to shoot for at least 3 to 4 sessions per week. If you find that your motivation to run is suffering, you may want to buddy up and try to exercise with a friend.
If you’re jogging regularly and you’re training well, couple it with proper nutrition. It is crucial for your performance. Skipping meals does not allow you to train with adequately fueled muscles. You shouldn’t skimp on calories before, during, and immediately after an intensive and long workout.
3. Elliptical Training
If you cannot run, this is a great machine to train on. It combines the cardio of running with resistance and is very low impact. Running feels easier on an elliptical than on a treadmill and anyone can easily lose 1000 calories in just over an hour or even less if they manage their time well.
Dust off your bike in the garage and take it out for a spin. Bicycling is ideal for weight loss because it burns a lot of calories, especially on off-road trails. Riding at a moderate speed (12 – 14 mph) will help you burn approximately 235 calories per half hour.
There are a number of options to consider. First, try having a scheduled daily ride of approximately an hour. Second, try taking your bike to and from school or work. This will help you easily lose weight. Third, you can plan bike rides every week with your family or friends. Make this a routine, you will be able to lose at least 1 lb. a week. Remember to always couple your exercises with a good diet.
Swimming has been criticized as an exercise for weight gain by many people. Unlike running, which decreases your appetite, swimming seems to increase it.
In order to swim off 15 pounds, you really need to find out how much swimming needs to be done on a daily basis, and how many calories you should be taking in. Always keep in mind that 1 lb. usually equals to 3500 calories. Therefore, if your goal is to lose a pound a week, you must burn an extra 500 calories a day to make up for that 3500 calorie deficit.
Swimming can really burn calories, but you must engage in intense swimming and most importantly challenge yourself to do better. An hour of forceful swimming can burn 600 calories, while an hour of leisurely swimming only clocks in at 350 calories. Therefore, shoot to swim in the water for an hour and keep up a steady, but fast pace. It would be great to swim every day, but since you might be tight on time, try to hit the pool 5 days a week for optimal results.