Exercises to lose weight

The scale marks more than it should and now you need good exercises to lose weight? Relax, you are not the first or the last to reach that situation. What matters is that there is a solution for those extra kilos.

The following ideas will help you burn a lot of calories so that your body goes back to the way it was before. But remember that you must be consistent and eat healthy.

The best exercises to burn calories

What are the best exercises to lose weight? Anything that involves movement is good. If that movement allows you to burn more calories than you consume, you will lose weight. It doesn't matter what exercises they are. Anyway, here are some ideas that stand out for their effectiveness:

Running

Running is one of the most popular weight loss exercises. It's a great option, but it's not the only one, so if you try it and don't get hooked, remember that there are other ways to reach your weight goals through sports.

Cycling

Bicycles are your allies against fat accumulations, especially if you apply interval training (alternate gentle pedaling with high intensity sections). If you use it to move around the city instead of driving, you will also be helping to take care of the environment.

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Resistance exercises

Swimming

Of all the weight loss exercises, swimming is one of the most complete. Not only does it burn calories, it also tones muscles throughout the body and improves overall health. Swimming three times a week is a good start. To make it more effective, it is important to try to improve yourself in each session. To do this, point your brands.

Remo

Gyms offer you different machines to burn calories. The rowing machine is one that, without a doubt, you should take into account. And, in addition to helping you lose weight, with it you can define the muscles of both the upper and the lower part.

Climbing stairs

Did you know train climbing stairs has many advantages and benefits? One of them is weight loss, so never miss the opportunity to get off the elevator and go on foot.

burpees

This exercise is a simple and effective fat burning strategy. Suitable for getting fit in small spaces, Burpees are considered a very complete exercise, as they allow the whole body to be worked. They consist of a push-up followed by a jump. It involves doing several sets of 10 repetitions with short breaks between each one.

How to get more out of your exercises to lose weight

If you want to get more out of your training in order to lose weight to get better and faster results, the following tips can be of great help:

Alternate intensities

Alternate the intensity in your workouts between moderate and high. These changes can be carried out both on the same day and on different days.

Vary your training

Consider cross-training. It is a method that combines a wide variety of exercises. Cross-training works different muscle groups, which is why it is a very complete workout. Repeating the same exercises day after day can be boring. From this point of view, betting on cross-training is a good idea due to its diversity.

Running, cycling, and working on an elliptical are some of the most popular exercises when it comes to losing weight. Despite the fact that cardiovascular exercise burns more calories, the ideal to lose weight is to combine cardio with weights.

Be constant

To get the most out of weight loss exercises you need to be consistent. That means not less than 150 minutes per week, with 200 or more being the ideal. Scheduling your workouts will help you get there.

On the other hand, beginners are advised to gradually increase the time and level of effort. 50-60 minutes a week is a good start. Wanting to go too fast increases the risk of throwing in the towel, as well as injury.

Eat accordingly

In weight issues, diet is as important as exercise. Exercises to lose weight must be accompanied by a consistent diet. Adopt good eating habits (the Mediterranean diet is a great option) that you can maintain in the long term is essential to lose weight and keep it off again.

Keep portions under control so as not to throw away all the work carried out in the gym.

If you have a favorite food, like pizza or ice cream, you don't need to give it up. Consider targeting your favorite calorie meal as a weekly reward.

Lastly, try cutting the number of calories. If you consume fewer calories throughout the day (including those from alcohol), your weight loss exercises will deliver faster results.

Be patient

The harsh reality is that the belly does not regain its normal state with the same speed at which it swells. Losing weight in a healthy and lasting way takes time, so be patient. Tracking your progress in the gym or on the scale (no matter how small) will help you stay motivated.