EXERCISES

When it comes to weight loss, there are two main factors: diet and exercise. Basically There are 2 weight loss exercises: cardio training and Strength training.

While diet is important, you will also need to start exercising every day if you really want to burn fat and start being healthier. 

Fortunately, there are a number of weight loss exercises that you can do right at home which makes it easy to burn fat without having to go to the gym.

Weight Loss Exercises: Definition and Benefits

The health benefits associated with regular exercise are numerous. Specifically, exercise can help prevent heart disease and stroke, high blood pressure, obesity, back pain, osteoporosis. 

In addition, it can help fight depression as well as promote improved stress management.

Experts typically recommend that you perform 20 to 30 minutes of aerobic activity three or more times a week and some type of muscle strengthening activity and stretching at least twice a week. 

However, you can also achieve significant health benefits by completing 30 minutes or more of moderate-intensity physical activity a day, at least five times a week.

According to the U.S. Surgeon General, regular physical activity reduces the risk of developing or dying from some of the leading causes of illness and death in the United States. Further, regular exercise effectively:

  • Decrease the risk of dying from heart disease.
  • Cuts the risk of developing diabetes.
  • Reduces the risk of developing high blood pressure.
  • Helps reduce blood pressure in people who already Have high blood pressure.
  • Cuts down the risk of developing colon cancer.
  • Relieves feelings of depression and anxiety.
  • Helps control weight.
  • Build and maintain healthy bones, muscles, and joints.
  • Helps older adults become stronger and better able to move about without falling.
  • Promotes psychological well-being.

The health benefits of exercise can be achieved by virtually everyone, regardless of age, sex, race or physical ability. 

Therefore, if you want to feel better, have more energy and live longer, simply follow a program of regular, moderate exercise and enjoy a better quality of life.

Two Basic Types of Weight Loss Exercises

What weight loss exercises workouts do you prefer? For me it all revolves around martial arts. 

Therefore, along with technique training and sparring, I like to do a lot of simple weight loss exercises such as Swimming, running, push-ups, leg raises, and pull-ups. 

These common weight loss exercises are such as Lunges, Kettlebell Swings,  Mountain Climbers, Body-Weight Exercises, Jump Rope,  Tabata Drill, Double Jump, Squats,  Burpees, Explosive Lunges.

Check it out! How to do those exercises

Cardio Training for a 155-pound person

This is the most important part of exercising to lose fat. This is because cardio exercises burn a huge number of calories. 

It allows your body to reach the caloric deficiency that you need in order to start losing weight.

There are several different levels of cardio exercises that you can do depending on your abilities.

Low-intensity cardio like walking or slow jogging are great for beginners since anybody can do them without needing practice or special training techniques.

However, they also require a lot more time to burn the same number of calories when compared to the other levels of cardio, which can also make it more difficult for people to fit them into their daily routine.

Medium- and high-intensity cardio exercises like running, bicycling, rowing, and sprinting burn significantly more calories compared to low intensity exercises and strength training exercises.

For this reason, we recommend that you do as many of these as you can because they can help you burn a huge number of calories in a short amount of time, and give your metabolism a boost afterwards.

Here are some fat-burning workouts that you do it at home for a 155 pound person

#1 STATIONARY CYCLING (391 calories/30 minutes)

For this, you’ll need a stationary bike on which you can do high-intensity cardio workouts. Placing this bike in front of your TV, then getting on while you watch TV.

One way to increase your calories burned is to do interval training by alternating between low-intensity and high-intensity training.

#2 STEP AEROBICS (372 calories/30 minutes )

Step aerobics is usually set to music and involves a routine that focuses on stepping up and down from a small platform. 

So you can buy or rent step aerobic DVD’s, find routines online, or join a class if you want to get out of the house for a bit. 

Either way, this can be a fun way to get your heart beating fast and start losing the belly fat you want.

#3 RUNNING at 6mph (372 calories/30 minutes)

Running is one of the best things you can do to lose belly fat, but it can also be very difficult for people that don’t normally run to be able to do so for 30 minutes straight. 

To build up to being able to run for that amount of time, you can try walking briskly for 10 minutes, then running for 5 until you have run for a total of 20 minutes. 

Then, slowly increase your running time and decrease your walking time.

Calories Burned Calculator | Runner’s World

#4 JUMPING ROPE (372 calories/30 minutes )

This is another great way to lose belly fat at home, as all you need is a jump rope, which is both inexpensive and easy-to-find. 

Because it may be hard to jump rope for the full 30 minutes, you can break this up throughout the day into three 10-minute sessions. 

Although jumping faster is preferable, you can start out slow if it’s been a while since you’ve jumped rope.

See more Jump rope information

#5 ELLIPTICAL (335 calories/30 minutes)

Elliptical machines are great for people with knee and ankle problems because they minimize the damage that occurs to these joints as you are running or jumping rope, so although you’ll need to buy one, it may be well-worth it to protect your joints.

Like with a stationary bike, we recommend putting it in front of the TV and working out in the evenings while you watch.

#6 CIRCUIT TRAINING (298 calories/30 minutes)

This is a great way to combine cardio exercises with strength training, and you can change it to include whatever exercises you want to include. 

Essentially, it involves jumping from one exercise to another, only spending 30 seconds to 5 minutes on each type of exercise with a bit of time to rest in between.

Circuit training will help you burn 30 percent more calories. (Source: fitnessmagazine

If you’re just starting out, find a routine to follow online before you start experimenting with your own.

#7 STAIR STEPPER (223 calories/30 minutes )

All you need to do this is a stair-stepper machine, which are generally a lot cheaper than other exercise machines and don’t take up as much space, making them a good alternative to stationary bikes and elliptical machines.

If you’re looking for a way to combine your TV time with exercising. Just hop on your stair stepper machine for 30 minutes and you’ll have burned a bunch of calories!

Strength Training For weight Loss Workouts

Strength training exercises focus on strengthening your muscles. This does a couple of things for you.

First of all, increasing your overall muscle mass will increase your metabolism so you can burn more calories during the day without any more work, making everything you do for exercise even more effective for melting belly fat.

The other thing that strength training exercises will do for you is tone the muscles throughout your body.

When you first start working out, you won’t see much of a difference as these muscles are still covered in layers of subcutaneous fat, but over time as you lose fat, these muscles will become well-defined and look amazing

Here are the 11 major muscle groups that you need to make sure you’re hitting during your strength training routine along with several exercises that focus on those groups.

#1 FOREARMS

Bicep Exercise: reverse-wrist-curls-barbellThis group of muscles in your lower arm help you lift and hold things. They also increase your grip strength which is good for other weight loss exercises.

Some weight loss exercises that can strengthen them include barbell reverse wrist curl, barbell wrist curls, and dumbbell hammer curls.

Source : chunkfitness.com

 

Equipments recommendation

#2 BICEPS

Incline-Dumbbell-CurlThis large muscle found in your upper arm also helps lift heavy things. Some of the best home weight loss exercises for biceps include barbell curls, incline dumbbell curls, standing biceps cable curl, and reverse-grip bent-over rows.

 

Source http://weighttraining.guide

Equipments  recommendation

#3 TRICEPS

Tricep Exercise
Source: chunkfitness

The other two muscles in the upper arm which are primarily responsible for extending your elbow also need to be focused on to build up overall muscle mass.

Some exercises for triceps are close-grip bench presses, bench and upright dips, dumbbell overhead triceps press, and lying triceps extensions.

#4 SHOULDERS

Shoulders: upright-cable-rowThe numerous muscles that make up your shoulders help you move your arms and building.

These maybe also help prevent rotator cuff problems.

Some of the best strength training exercises for your shoulders include upright cable rows, front barbell raises, and cable front raises.

Source: bodybuilding.com

#5 TRAPEZIUS 

upright cable rows exerciseTrapezius muscles in your upper back work to move your shoulder blades, neck, and head.

They are especially important for helping your shoulders, back, and neck remain stable during other exercises.

To target these, you can try shrugs, single-arm dumbbell upright rows, and low-cable face pulls.

#6 CHEST

chest exercise
Source: chunkfitness

These muscles not only help you breathe, but they also help with arm movements. Both men and women can benefit from these.

Some of the best home chest exercises include chain barbell bench presses, plyometric pushups, and single-arm dumbbell bench presses.

#7 ABDOMINALS

abs muscles group
Photo credit: © chunkfitness

Also known as abs or core muscles, this group of muscles is incredibly important as it not only helps with breathing, but also helps keep your spine stable, so working these can actually help reduce back pain.

The best ad exercises to lose belly fat are crunches, of which there are a wide variety.

Essential Ab Exercises –healthline.com
1. Plank Crawl Out
2. Side Plank
3. Reverse Crunch
4. Boat Pose
5. Alligator Drag

#8 BACK

Back Exercise
Photo credit: © chunkfitness

Your back muscles work alongside your abs to support your spine, and some of them are also responsible for moving your hips.

The best home exercises for the back include barbell deadlifts, bent-over barbell deadlifts, and wide-grip pull-ups.

There are 4 designated categories for the back’s muscle groups (Source: Chunkfitness)

  • Lat Exercises
  • Lower Back Exercises
  • Outer Back Exercises
  • Upper Back Exercises

#9 QUADRIPCEPS

Quadriceps-Exercise
Photo credit: © Legion Athletics

These four muscles in the front of your thighs are some of the biggest in the body and they work to move both your hips and knees.

You can strengthen your quadriceps by doing exercises such as front squats, box squats, and barbell lunges.

The benefits of quadriceps stretches are reduced stress, improved circulation and increased flexibility

#10 HAMSTRINGS

hamstrings exerciseFound at the back of your thigh, your hamstrings work with your quadriceps to move your leg. So the best exercises you can do at home for your hamstrings include high donkey kicks, stiff-legged deadlifts, standing leg curls, and squat jumps.

Hamstring exercises ensure that these muscles remain flexible and strong which in turn helps the legs, knees, back and hips function smoothly.

Beneficial hamstring exercises include Improved Leg Strength, Back Pain Relief, Greater Flexibility, Decreased Risk of Sciatica.

#11 CALVES

calf-muscles exerciseThese lower leg muscles work hard to keep your body stable as they work to move your knee and your ankle.

Some of the best calf muscle exercises include double-leg calf raises, single-leg calf raises, jump roping, and box jumps.

Popular Jump rope:

How to Create a Daily Workout to Burn Fat

The best way to lose weight fat with these exercises is to make sure that you’re doing some of each every day. 

Also follow the expert about weight loss tips. Strength training exercises should be spread out throughout the week so you’re not focusing on the same muscle groups two days in a row. 

You should choose some necessary weight loss products, and also stick to only 3 days a week of high-intensity cardio activities, and just do low-intensity exercises on the other days to give your body time to recover.

Make sure you set aside a certain time every day to Cardio Exercises, one that works best for you. For many people, that’s first thing in the morning. 

For others, it may be right before bed or even during lunch. What matters most is that you pick a time that you know you’ll be able to devote to exercising and then stay consistent with it.

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