Healthy Living

Top 3 Weight Loss Exercises Recommended By Trainers

Exercises in general help in your overall health and well-being. However, some exercises are better than others, especially when it comes to weight loss. Just as you have to adjust your food and macros to lose weight, so too should you modify your exercise routine in order to burn excess fat off your belly. These constitute what is known as a calorie deficit.

All forms of exercise help amp up your heart rate, allowing you to burn more calories in turn. The problem is that there are so many options out there that you will eventually be confused over which workout is good for shedding off unneeded pounds. To help clear off any confusion, CNET has shared the following trainer-recommended exercises that are sure to aid in your weight loss goals:

Cardio 

Cardio helps in increasing your heart rate as well as burning your calories, but as way to lose weight, it is more effective when coupled with some muscle-building exercises. Cardio is an important part of any exercise routine, and so should be included in your weekly routine, together with strength training.

There are two types of cardio that you should practice when it comes to weight loss: 

  • Cardio Intervals: These can consist of any exercise you enjoy such as jogging, walking and running -- except you alternate between high intensity and low intensity exercises to recover, like alternating jogging with a sprint. The intense periods are shorter (e.g. 1 or 2 minutes) and you recover for about twice the time (like 2 to 4 minutes) depending on the workout.
  • Steady-State Cardio: Steady-state cardio involves doing any type of exercise, such as running or cycling, and staying at a steady pace. It is effective for improving your endurance and stamina and helps you burn calories as you increase your heart rate, though it will likely stay lower compared to the interval range. Research has shown that interval training, such as HIIT, is more effective for weight loss than doing cardio at a steady pace. 

Though high- and low-impact cardio both help in shedding extra pounds, the latter is a great option if you either are worried about your joints breaking as you keep up with your new workout routine or have experienced previous injuries that prevented you from doing high-impact exercises. Low-impact cardio can be combined with bodyweight exercises, as in the case of a low-impact, high-intensity workout from LIT Method

"Compound low-impact movements are the best exercises for weight loss as these movements involve multiple major muscle groups, resulting in max calorie burn and save your joints," Justin Norris, personal trainer and co-founder of LIT Method, told CNET. "Some of these exercises include squats, inchworms, modified burpees and marchers. All of these low-impact exercises are high-intensity movements that are guaranteed to elevate your heart rate and allow you to workout more frequently."

Strength Training 

Whether it involves your own body weight or lifting weights, strength training helps lower the number on the weighing scale. One reason is that it helps in your metabolism by shedding fat while still building muscle. Muscle mass burns more calories than fat, meaning the more muscles you have, the more calories you burn every day, even while sleeping.

You can choose between lighter and heavier weights, but each require a different approach to build muscle. A rule of thumb is that lighter weights require a higher number of reps and sets, while heavier ones require fewer.

Though strength training often involves using dumbbells or weight machines, they are actually optional in building muscles. Since there are no dumbbells available online right now, your bodyweight as resistance is highly effective and convenient to use in your workout.

According to Bryna Carracino, fitness coach and founding trainer of beRevolutionarie, strength training is key in weight loss "because the more muscle you have on your body, the more calories you burn."

"The more lean muscle you have on the body, the higher your metabolism runs, which in turn promotes healthy weight loss," she added.

Compound Movements 

"Some of the best exercises for weight loss are full body compound movements cycled with cardio sessions," Brooke Taylor, certified personal trainer and founder of the Ignite Program, said. "A compound movement is a multi-joint exercise that is designed to target multiple muscle groups at one time." In other words, it lets you combine cardio with strength exercises, so you not only burn calories, but also build muscle. 

"It is so important to mix in both weights and cardio interval training if you want to change your body composition, improve muscle mass and tone up the supporting muscles. This goes hand in hand with building bone density and strengthening your cardiovascular system," Taylor said.

weight loss scale Maintaining a stable weight is important to your health. Photo courtesy of Pixabay

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