Best Cardio Exercises for Weight Loss . It is effective, increases heart rate and metabolism too which are key elements for weight loss. Try out these different cardio exercises along with your weight loss programme to add that zing to your workout routine. ![]() Here are 2. 0 best cardio exercises for weight loss and fitness. Cardio Exercises for Weight Loss. What is cardio? Arnav Sarkar explains how cardio is beneficial for weight loss, “The simplest explanation of a cardio workout would be any workout/exercise that gets your heart rate up, and keeps it elevated for a significant amount of time.” If you’re a first timer with cardio, look to starting with 2. ALSO READ: Cardio Training versus Strength Training. Cardio Exercises for Weight Loss. Precautions for cardio workouts. Before you start huffing and puffing, did you know there are limits and precautions when you practice your cardio workouts? Arnav explains what you should keep in mind for cardio workouts, “Don’t overdo it, especially the slow and long duration type. Good cardio training has a lot of benefits to offer, but overdoing it, which is very common, can soon lead to problems like aching knees, muscle loss, slower metabolism, etc. For most people, 1. ALSO READ: Is There Such a Thing as Too Much Cardio? Cardio Exercises for Weight Loss. High Intensity Interval Training (HIIT)HIIT sessions are only 2. For best results, you should go for HIIT training every second to third day. This is because whenever you do reps, you perform them with greater intensity. But don't fool yourself into trimming down in a day and performing this workout every day as this workout is known to burn energy from your muscle system which calls for at least a day's time to rest and recover. ALSO READ: Workout Review: High Intensity Interval Training. High Intensity Interval Training: Pros and Cons for Tabata Training. Cardio Exercises for Weight Loss. Kettlebell“The basic exercises that are done with a Kettlebell are whole body exercises,” explains Arnav. Also because these basic exercises burn a lot more calories with each rep, the workouts are rarely very long. For most, a basic 3. ALSO READ: Workout Routines: Kettlebell Workouts. Cardio Exercises for Weight Loss. Circuit training. ![]() Simply put, circuit training is a bunch of aerobic exercises mixed up with resistance training to deliver a high intensity workout. These exercises are performed one after the other – in a circuit – with minimal rest in- between. Circuit training involves both aerobic and anaerobic exercises but this method of training is so flexible, you can create your very own routine in a matter of minutes with a little bit of research and help from your friendly neighbourhood fitness blog or website like healthmeup. ALSO READ: Circuit Training at Home. Cardio Exercises for Weight Loss. ![]() Plyometrics. Plyometric contractions—or the stretch shortening cycle, as it is often referred to—involves a process whereby the muscle undergoes a period of rapid lengthening movement, followed by a brief transition time where there is no change in muscle length, followed by an explosive shortening movement that in turn enables related muscles to produce maximum force without necessarily increasing maximum strength. ALSO READ: How to: Try Plyometrics for Speed and Strength. Cardio Exercises for Weight Loss. Stair Training. Stair exercises will help you increase your cardiovascular stamina and will also tone your lower body. ![]() Want to learn to throw a perfect spiral or how to hit a curve ball? Salsa in the Suburbs. Salsa Classes: Latin, Bachata, ZUMBA, & Ballroom Dance Classes and Lessons: "Sexy, Healthy, Fun". ![]() It might be a little tiring at the beginning but with persistence, soon you will not feel pooped easily and you will notice that you can perform several other tasks with gusto and improve your day’s performance. Staircase exercise is a great out of gym cardio training. You can also incorporate stair exercise in your interval training and circuit training routines. ALSO READ: Workouts: Stair Training and its Benefits. Cardio Exercises for Weight Loss. Swimming. Swimming, freestyle (or with the butterfly or breast stroke) can burn up to 3. But this is with respect to rigorous swimming, and not leisurely swimming, which burns a mere 2. If you add this for an hour, you're burning 4. ALSO READ: Does Swimming Help Weight Loss? Cardio Exercises for Weight Loss. Outdoor Cycling. As compared to indoor static cycling, outdoor forms can do a lot more for your overall fitness levels as it challenges you with different terrains and difficult routes. The amount of calories burnt in cycling usually depends on your speed and the resistance of the route used. On an average, cycling at less than 1. Although, this form of fitness programme does not help much in terms of upper body workout, it can be a great way to tone your lower limb muscles. ALSO READ: Cycle on Your Bed for a Toned Lower Body. Cardio Exercises for Weight Loss. Jumping ropes or Skipping rope. Simple yet effective; jumping rope for a few minutes can do wonders for your body weight. What's more; it works for your entire body and helps you achieve hand- eye coordination. As you gradually master the basics of this activity, you can challenge yourself further by using different patterns like side steps, speed steps and cross mode. At moderate levels, you can lose as much as 9. ALSO READ: Skipping for Fun Cardio Exercise . ![]() In order to achieve the best calorie- burning potential, attempt working above 8 mph. You can also offer resistance to motion using rugged, rough terrains and hilly inclined areas. ALSO READ: Should You Jog or Walk? Cardio Exercises for Weight Loss. Tennis. Here’s a fun game that will provide you a great opportunity to burn some extra calories while improving your speed, strength and reaction time. A continuous workout of tennis for one hour will help you burn around 6. ALSO READ: Sports and Health: Do Sports Improve Mental Health? ![]() Cardio Exercises for Weight Loss. Hiking. Hiking is a good recreational activity, but it can make you sweat and keep you active. Hiking also helps to improve muscular fitness, reduce depression, maintains healthy weight and lubricates your joints well. ALSO READ: Summer Fitness: Top 1. These women shaped up, slimmed down, and found weight-loss success. Here, see their weight loss photos and find out how they lost the weight. Summer Sports to Get Your in Shape. Cardio Exercises for Weight Loss. Zumba. At its core, Zumba proposes to offer a large calorie burn through high- tempo aerobic activity coupled with interval training. Based on various factors such as body weight, gender, fitness level and other physical factors, you can burn up to 4. A smart diet plan will teach you the skills you need to manage your weight forever. I liked this post (as if i don’t like any others!) Funny, the first thing that came to mind upon seeing the title of this post is that SILLY ARSE Shake Weight. Lydia Dziubanek Lost 80 Pounds: Inspiring weight loss stories of men and women from the UK and around the world. These 'Super Slimmers' share how they have successfully turned their lives around. 16 Effective, evidence-based, strategies proven to help real people with weight loss. Please enjoy our new virtual group exercise calendar, which allows you to add your favorite classes to your own Google Calendar! ALSO READ: Zumba Your Way to Fitness. Cardio Exercises for Weight Loss. Cross. Fit. According to International Crossfit coach Denise Thomas, “Crossfit is functional movement, constantly varied and executed at high intensity. Crossfit is the way to go, if you want to be stronger, faster, lose a lot of weight, Crossfit will do that for you. ![]() It prepares your general physical skills and uses every part of your body.! In terms of calorie burning it outdoes the regular jogging/walking workout anyday, while being more fun as you do a lot of different moves compared to doing just one movement continuously for an hour. ALSO READ: Workout Review: Kickboxing for Fitness. Cardio Exercises for Weight Loss. Basketball. Playing a game of basketball is an easy and effective way to improve your flexibility, endurance level and cardio- respiratory health. The running and the quick alteration in directions while playing the game will also help you tone your muscles while dropping a few calories. On an average, you lose around 6. ALSO READ: Basketball Drill Exercise to Develop Core Muscles. Cardio Exercises for Weight Loss. Body Combat Workout. Body combat is an empowering cardio workout, which is fiercely energetic and is inspired by martial arts. It draws from a wide array of disciplines such as karate, boxing, taekwondo, tai chi and muay thai. Supported by music, you strike, punch, and kick your way through calories in an enjoyable cardio fitness workout. ALSO READ: Get Sexy with Body Combat Workouts. Cardio Exercises for Weight Loss. Core Power Yoga. Core power yoga is performed in a heated room and the postures surround cardiovascular exercises. But it has to be done at a fast pace. Core power yoga strengthens your abdomen and the back. It involves muscle toning postures too. Core power yoga also strengthens the hip and pelvis. You can expect to improve strength, stamina, endurance, improve concentration and reduce stress. ALSO READ: Power Yoga: What is Core Power Yoga? My weight loss story, or how I lost 2. Hey guys! I'm proud to announce that I lost 1. Hope it will inspire and motivate you in case you're also trying to lose some extra weight : ). That's what I'm going to talk to you about today: 1. My weight gain, or A very bad girl Lilith. A simple weight loss rule, or Who likes Maths? Secret of success, or Get prepared! My weight loss objectives, or Reset and Detox. My compromise, or Keep it Yumm! My diet and physical activity, or Common sense diet. My super foods, just super foods! Food cravings, or Greedy flashbacks. Eating out, or Keep it simple! How to get started, or Some advice for beginners. Useful links: Calorie Calculator to estimate the number of calories your body needs to maintain its current weight. Calorie Burn Calculator to see how many calories different activities burn. Calorie Counter to find out how many calories each food contains + nutrition facts. Fit. Day free diet journal, aka software to track your calories, weight, measurements and more. I use it! My. Fitness. Pal free calories counter app. My boyfriend uses it : ) Ideal if you rely on renown or already made foods (you just scan the packaging with your phone to input the data). Personally, since I don't like mobile apps (other than photo editors and navigators) and rely on my own recipes, I prefer Fit. Day. I also like how in Fit. Day you can see graphs representing your progress. But my boyfriend lieks to keep things simple and he's happy with My. Fitness. Pal. I talk about my weight loss journey in the following video. I filmed it right after losing 8 kg or 1. I got addicted to food and was eating like there was no tomorrow .. I realized I gained almost 1. I figured it wasn't my body anymore and I needed to do something about it, IMMEDIATELY! It's not the 1st time I gained and lost weight, so this time I started my weight loss plan keeping in mind my previous experience. I decided to stick to a diet that keeps me happy yet works quickly. I wanted immediate results without stressing myself too much and sabotaging my health. In this post I'll share with you my weight loss philosophy : ) Hope some of you will find it helpful. Do you like maths? Me, I love it : ) It really intrigues me how so many things in life can be described with formulas. Most of them will remain the nature's secret, but weight loss process can be approximated really well by the following rule. The rule is that. To lose 0. 5kg (or 1 lbs) of fat you need to burn 3. To create 3. 50. 0 deficit I'd need stick to my diet for 3. For example, to create a 5. If you want to lose 2lbs per week, you'd need to double the numbers to create a deficit of 7. As far as food is concerned, the above rule proved to be very correct for me. I always log my food and activities, and the 3. I need to burn to lose 0. I'm not totally sure what exactly they are doing (maybe they cause water retention, or maybe my body just loves to store them), but unless I stick to relatively healthy food, I cannot count on gym only. Maybe it's just me, but I lose weight only if I eat healthy. I thought I'd also tell you about my experience with Atkins diet. A couple of years ago I lost 7kg following low carb Atkins diet which is quite restrictive. I was allowed to eat only meat, fatty products (cheese, cream, etc) and certain vegetables. Hardly any carbs were allowed (no fruits, no sweets, no starches). On Atkins, people are not supposed to count calories, only carbs, but I was counting both carbs and calories : ) I just wanted to make my own research! And I figured that my total weight loss on Atkins can be totally explained by the above rule of 3. So it appears that there's nothing that makes Atkins diet any quicker or more efficient than any other diet. It's all about calories in and calories out! For me, it's not really worth it to stuff myself with meat/fat and to deprive myself from fruits and complex carbs if I can eat what I like and lose weight at the exactly same rate : ) Of course, I make sure to eat healthy super foods that are high in nutrients, not just whatever junk that I fancy lol. Secret of success? You need to know that no matter what, you'll achieve your goal. I don't set myself specific weight loss goals. I just do everything I can (I eat as little as I feel comfortable to, as healthy as I can without feeling disgusted by the food lol, I exercise the way I like it - walk or cycle or dance Zumba) and then I let my body adjust and adopt in its own time. Sometimes my weight/measurements don't change for up to 1. Then I just patiently wait for my body to deflate when it feels like : ) Quite often, your weight will decrease, but not your measurements, or vise versa. So you need to be patient and not expect immediate results. You should believe that every restriction you introduce, it is counted in.. But sometimes, because of water retention or something we're not aware of yet, our body doesn't change straight away! I've read an interesting article about how our fat cells just do not like to deflate! They may let go of some fat, but they'll replace it with water, just to keep the same volume. Because of that, you will be loosing fat but you will not be able to see it. The good news are that finally, these stubborn fat cells do give up and flush all that water they were storing. That's when you wake up weighing 1kg/2lbs less and 1cm/0. Happened to me so many times! This effect is known as a WHOOSH effect and I'll write more about it in another post. No cravings. Small portions. Low calorie, healthy foods. Eating maximally healthy, home made food on a regular basis (finding some interesting recipes and getting creative with food.). My will power can be strong only for short periods of time, so 3 day fasting is an . Yes, you're right, I'm not talking about weight (though it's always nice to see those numbers dropping), I'm talking about cravings and my food obsession that makes it really difficult to stay on a diet. Fasting is my best strategy to break the food addiction and end food cravings! When you deprive yourself from food for at least a day, you break the emotional ties and physiological addiction to food. As long as you can make it through the 1st day (which is always the most difficult one), you'll feel much more detached from food the day after. And the longer you eat healthy, the less you desire unhealthy food. You actually start appreciating tastes you never noticed before. Once your brain is no longer dominated by sugar, it starts enjoying healthy foods. Click here to learn more about my Orange juice fasting (coming soon). Instead (or apart) from fasting, you can boost your weight loss with a detoxifying tea blend. These 1. 00% natural herbs are renown for their exceptional health benefits ensuring that Fit Tea has the following effects: Removes toxins from body which hinder body from burning fat. Provides additional energy without the jitters. Suppresses appetite, promotes fat burning and loss of body weight Boosts immune system and has antioxidant and antimicrobial properties. This tea tastes quite good and it's smell is soooo wonderful! I like to have 1 cup per day. The flavor is quite intense if I use a regular cup, so I like to make it in my favorite 6. There's this thing about me: if I don't put sugar in my tea, I can't drink it when it's very hot. I have to drink it when it's almost room temperature or even chilled. And since chilled tea is considered to be not as healthy as hot tea, I drink it when it's cooled down but still warm : ) That way is tastes awesome for me! You can get Fit. Tea online and they offer worldwide Shipping : ). My weight loss program is all about compromises : ) Since I wanted fast results, I decided to restrict my calorie intake quite a lot. Then again, to make sure I wouldn't deprive myself from important nutrients, I chose to eat so- called . But then again, I'm a fussy eater, so in the end of the day I eat only what I like. Otherwise I get angry and cannot stick to my diet. Further in this post I'll list some of my favorite foods that I eat with pleasure. To be able to stick to my diet, I made a compromise with myself. I eat only things that I truly enjoy. I cannot eat certain foods just because they are healthy and good for me. I absolutely *have* to enjoy what I eat. Even if the portion is tiny. For example, I buy freshly made soups and salads that taste good even though I know that steamed vegetables and home made soups/salads would be much healthier (and cheaper!). See, I can cook delicious dinners when calories do not matter (I like to use cream, cheese, bread, chorizo), but whenever I try to cook something healthy, it just doesn't taste good enough to me. Some of my friends easily replaced their salad dressing with lemon juice, but personally, I'm not a big fan of it.. At the moment I cannot eat unsalted food, plain boiled eggs and chicken breasts. So for the time being I stick to already made low fat and low calorie food that I find tasty. Also, I get bored of eating the same food. So to feel comfortable, I need to have quite a variety of choices. Hopefully once I get properly used to low fat and low calorie food, I'll be able to move on to the following stage: healthy home made food. That's when I'll need to research different recipes. Right now I cannot since I'm trying not to think about food : ))). My diet and physical activity. As I mentioned before, I wanted to get very quick results.. So I started with a ~8. After I've successfully reset my body with an orange juice fast, this calorie intake was quite comfortable for me. Most of the day I didn't feel hungry at all. Only late in the evenings I started thinking about food.. Sometimes more than I'd like to, but nothing dramatic. I'd say I was less hungry on a 8. I used to be on 2. Most sources say it's not good to be on less than 1. I felt/ looked good and after a month I increased my calories to ~1. Just because I'm not totally convinced the 1. It's just a theory of a group of nutritionists.
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