Do you lack the motivation to exercise regularly? Start with easy weight loss exercises at home without equipment, which will bring quick results and motivate you to keep going.
What to exercise to lose weight?
Weight loss exercises should consist of two types of training: cardio training and strength training.
Cardio training is an aerobic exercise that stimulates the cardiovascular system and helps burn calories. Such training may include, among others: running, cycling, swimming or training on cardio machines in the gym. It is important to do this activity regularly, at least 3-4 times a week, for about 30-60 minutes. Read how to run to lose weight and how to lose weight by cycling.
The second important element of weight loss exercises is strength training, i.e. exercises with weights or using your own body weight. Such exercises not only help burn calories, but also strengthen muscles, improve the appearance of the figure and speed up metabolism. For strength training, you can use, for example, dumbbells, kettlebells, i.e. special weights used in functional and endurance training, elastic bands, or use professional machines. In strength training, it is crucial to choose the right intensity of exercise and perform it systematically, 2-3 times a week.
Interval exercises, combining cardio and strength training, also work well in burning fat and losing weight. Interval training consists of performing specific exercises in intense intervals, interspersed with shorter rest periods. Intervals allow you to burn calories and increase your body’s endurance.
It is worth noting that even the best workout will not bring the expected results if it is not accompanied by a properly balanced pre-workout diet. To lose weight, you need to create a calorie deficit, i.e. consume fewer calories than your body uses. It is important to include protein in your diet to help build muscle, as well as vegetables and fruits that provide the body with valuable nutrients. You should also avoid processed foods and limit your intake of fats and simple sugars. A well-balanced diet increases the effectiveness of weight loss exercises and accelerates the fat burning process.