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Author: Leila Tan|Updated: 23 July 2024
You may have heard of various types of exercises that can help you expend calories and lose fat if you are searching for effective weight loss strategies. But which option is ideal for you? How much weight loss can you anticipate with each? How do they compare with one another? In this article, we will answer these concerns and more so that you can select the optimal exercise for your weight loss objectives.
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Weight Loss Exercises That Can Be Done at Home to Drop Body Fat
If you can find a way to incorporate these concepts into your regular routine at home, watching dramas and browsing through phones can really be more productive. Get going with a basic one and keep it up so you can burn calories doing the activities you enjoy, it's easy and even aunties can do them!
Squats
Squats are a great way to strengthen your legs, glutes, and core. They also help you stand up straighter and keep your balance better. Stand with your feet shoulder-width apart and your toes pointing forward. This is how you do squats. Bend your knees and drop your hips until your thighs are parallel to the floor. Keep your back straight and your chest up. Then push your heels through and stand up. As many times as you can while the drama's opening credits are playing.
Lunges
Lunges are another great lower body exercise. Your quads, hamstrings, glutes, and calves are all worked on. They also make you work on your balance and coordination. To do lunges, step forward with one leg and bend both knees to 90 degrees. Make sure your front knee is in line with your ankle and your back knee is just above the floor. Then push off your front foot to go back to where you started. During the commercial breaks, switch legs and do as many reps as you can.
Push-ups
Push-ups are an old-school exercise that work your chest, shoulders, triceps, and core. They also help you get stronger and last longer in your upper body. To do push-ups, put your hands on the floor slightly wider than your shoulders and stretch your legs behind you. Keep your head to toes in a straight line. Bend your elbows and lower your chest almost all the way to the ground. Then push up and put your arms straight. During the scary parts, do as many push-ups as you can.
Planks
Planks are a powerful exercise that work your whole core, as well as your back, arms, and legs. They also make you more stable and improve your posture. To do planks, get into a push-up position and put your weight on your forearms instead of your hands. Keep your elbows under your shoulders and squeeze your buttocks and abs. As long as you can, stay in this position during the funny parts.
Crunches
Crunches are a popular way to work on your abs alone. They also help you build a stomach that is stronger and flatter. To do crunches, lay on your back with your knees bent and your feet flat on the floor. Put your hands behind your head and lift your shoulders off the floor. Bring your chest towards your knees and curl up. Then go back down and do it again as many times as you can during the romantic scenes.
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Getting Used to Losing Weight at Home? These Exercises Can Help with Your Calorie Burn Better
The aforementioned exercises may be ideal for someone who is new to exercise and wants to expend fewer calories. If you are a seasoned exerciser, consider the following tips for improved results.
High-intensity interval training (HIIT)
HIIT refers to high-intensity interval training, a type of exercise that alternates between brief periods of intense activity and periods of rest or low-intensity activity. For instance, you could gallop for 30 seconds, followed by 60 seconds of walking, and repeat this for 10 to 20 minutes. HiiT can be performed with a variety of exercises, including sprinting, cycling, jumping rope, and bodyweight exercises.
HIIT is one of the most efficient methods for burning calories and fat quickly. HIIT can expend up to 15 calories per minute, which is more than twice as much as moderate-intensity exercise, according to a study conducted by the American College of Sports Medicine. It also increases your metabolism for hours after the exercise, allowing you to continue to burn calories while at rest. This is known as the afterburn effect or excess oxygen consumption following exercise (EPOC).
This exercise can also help you lose weight by enhancing your cardiorespiratory fitness, muscle mass, and insulin sensitivity. These factors can reduce your likelihood of developing obesity-related diseases like diabetes and heart disease. Additionally, HIIT can help mental health by reducing stress and anxiety.
However, HIIT is not for everyone. It is extremely difficult and demanding, which also requires a great deal of motivation and discipline. It can also increase your risk of injury if you fail to warm up properly, use proper form, or recover sufficiently between workouts. Beginners and individuals with medical conditions that limit their ability to exercise at a high intensity should not engage in high intensity interval training.
Aerobic exercises (MICT)
Aerobic exercise is another term for moderate-intensity continuous training (MICT), which is a type of exercise that entails maintaining a constant tempo of activity for an extended period of time. For instance, you could gallop, swim, ride a bicycle, or dance for 30 to 60 minutes at a moderate intensity. Aerobic activity can be performed with or without equipment, both indoors and outdoors.
Aerobic exercise is an effective method to burn calories and fat, particularly when performed for an extended period of time. Aerobic exercise can expend approximately 7 calories per minute on average, per the American Heart Association. Aerobic exercise also enhances cardiovascular fitness, lowers blood pressure and cholesterol, and decreases the risk of heart disease and stroke. By releasing endorphins and increasing blood flow to the brain, aerobic exercise can also boost your mood and cognitive function.
Aerobic exercise has some disadvantages, however. Repeatedly performing the same activity can be tedious and monotonous. If you do not incorporate strength training into your regimen, it can also result in muscle loss. Loss of muscle can impede your metabolism, making it more difficult to lose weight over time. Aerobic exercise can also result in overuse injuries if you do not routinely vary your intensity level or exercise mode.
Resistance training or weight training
Resistance training is another term for strength training, which is a type of exercise that uses external resistance such as weights, bands, machines, or your own bodyweight to produce tension in the muscles. For instance, you could perform 8 to 12 repetitions per set of squats, push-ups, curls, or rows. Resistance training can be performed indoors or outdoors with or without equipment.
Resistance training is the most effective method for building muscle mass and strength, which can increase your metabolism and help you expend more calories while at rest. According to a study conducted by Harvard Medical School, resistance training can increase your basal metabolic rate by as much as 7 percent in 10 weeks. Training with resistance can also enhance bone density, posture, balance, and joint stability. Additionally, resistance training can prevent or reverse sarcopenia, the age-related decline of muscle mass and function.
Nonetheless, resistance training does have some limitations. During the practice itself, it burns fewer calories than aerobic exercise and high-intensity interval training. According to the Mayo Clinic, resistance training burns approximately four calories per minute on average. Resistance training also necessitates more time between workouts for recuperation.
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For Those Who Wants to Lose Weight Without Considering How Many Calories You Need to Eat Per Day
If you are seeking to enhance your weight loss efforts and improve your body composition more effectively, you may be interested in non-surgical fat removal treatments. These treatments utilise various techniques, such as cold, heat, ultrasound, and laser, to target and eliminate fat cells in specific body areas. Here are some options that you may wish to consider:
Body sculpting treatment
This treatment employs a low-energy bio-laser to target the subcutaneous fat layers in targeted areas without resorting to invasive surgery. As the fat cell is killed by the laser's heat, it will release fatty acids that aid the lymphatic system in draining.
Using vacuum suction technology, the area being treated is massaged at the same time, further boosting the body's metabolic rate. With the aid of bio-laser technology, the body produces more collagen, a protein that helps to firm the skin. This procedure is applicable to numerous body areas, including the stomach, waist, arms, buttocks, thighs, calves, and back.
Ultrasound therapy
This treatment breaks down fat cells without affecting the neighbouring tissues by utilising ultrasound energy. The device emits pulses of sound waves that cause fat cells to burst and discharge their contents by creating bubbles within them. The body then eliminates adipose via the lymphatic system.
Laser Lipolysis
This minimally invasive procedure entails inserting a thin tube beneath the epidermis and delivering laser energy to liquefy fat. The liquefied fat is then extracted through the conduit using suction. This method can be used to treat small areas of stubborn fat that have not responded to diet and exercise.
These treatments are generally harmless and have mild adverse effects, including bruising, swelling, redness, or numbness in the treated area. However, they are not appropriate for all individuals and do not guarantee dramatic results. Consult your physician before attempting any of these treatments and adhere to his or her dietary and exercise recommendations to maintain the results. These treatments are not a replacement for a healthy lifestyle, but they may help you reach your objectives more quickly and easily.
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Drink These to Lose Weight Faster
You may wonder if successors who lose weight more quickly than their peers must be on to something. It's natural to be curious about the contents of people's bottles before they head to the gym or the office. The first beverage that proves most effective, though, may surprise you.
Water
Water is the ideal beverage to consume when trying to lose weight because it contains no calories and can keep you feeling full. Increasing your water consumption can also increase your metabolic rate and help you eat less.
Green tea
Green tea's abundance of antioxidants and catechins means it can help you burn more fat and lose weight. There is evidence that drinking green tea can help you burn more calories and fat.
Coffee
The answer is simple for this, because it includes caffeine and other bioactive ingredients, coffee can also boost metabolism and calorie expenditure. Caffeine not only helps you stay awake and perform better physically, but it might also reduce your hunger.
Apple vinegar drink
Acetic acid, which is found in apple cider vinegar, has been shown to reduce glucose levels in the blood and inhibit fat storage. When paired with a low-calorie diet, apple cider vinegar has been shown to improve weight loss and decrease abdominal fat, according to some research.
Protein shake
High-quality protein and other nutrients included in protein shakes can aid in muscle growth and rehabilitation. It has been shown that eating protein will decrease hunger hormones, making you feel full on less calories.
If you're trying to shed some pounds, these are some of the most effective weight reduction drinks on the market. Keep in mind that the effects of consuming these beverages will not be maximised by doing so alone. The key elements that influence weight loss include following a balanced diet and engaging in regular physical activity. These beverages, when combined with a healthy lifestyle, can help you shed excess pounds and feel great in your skin.
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Conclusion
In conclusion, you can lose weight without sacrificing your leisure time. These exercises are simple, effective, and enjoyable. You will lose weight, tone your musculature, and feel better as a result. You don't need a lot of space or equipment, and if you want a better result, be sure to test out some weight loss treatments that fit your needs!
FAQ
1.To what extent might reducing my current weight benefit my health?
The truth is that dropping just 5-10% of your body weight can greatly improve your health by reducing your risk of developing diabetes, hypertension, and other chronic diseases. If you weigh 200 pounds and want to lose 5 percent of that, you'll need to lose 10 pounds. Your health and happiness will greatly benefit from this.
2.How much weight can I expect to lose in one week?
The answer to this query is contingent on numerous variables, including your current weight, height, age, gender, level of physical activity, diet, and health conditions. However, as a matter of thumb, a weight loss rate of 1 to 2 pounds (0.5 to 1 kg) per week is healthy and sustainable. Losing more than this amount may result in muscle wasting, dehydration, nutrient deficiencies, and other health issues.
3.How frequently and for how long should I exercise?
The quantity and type of physical activity you require depends on your goals, fitness level, and personal preferences. A general recommendation is to strive for at least 150 minutes per week of moderate-intensity aerobic exercise (such as brisk walking, cycling, or swimming) or 75 minutes per week of vigorous-intensity aerobic exercise (such as running, jumping rope, or HIIT). At least twice per week, you should also include strength training exercises that target all main muscle groups. The duration of each exercise session may vary based on the intensity and type of activity, but a decent rule of thumb is to exercise for at least 10 minutes and no more than 60 minutes at a time.
4.How do I gain lean muscle and lose fat?
The processes of building lean muscle and reducing fat are distinct and require distinct approaches. To build lean muscle, you must consume enough protein (about 0.8 to 1.2 grammes per kilogramme of body weight per day) and perform progressive overload resistance training exercises (increasing the weight, reps or sets over time). To burn fat, you must establish a calorie deficit (burning more calories than you consume) by consuming fewer calories and/or engaging in more physical activity.
5.What effect do calories have on body fat?
Calories are the energy units obtained from food and beverages. They are used to fuel the functions and activities of the organism. When our caloric intake exceeds our caloric expenditure, the excess is stored as body fat. In order to lose body fat, we must establish a calorie deficit, which entails consuming fewer calories than we burn.
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S6 Body Sculpting Treatment
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