Whenever people talk about weight loss, they are told to change their eating habits. Yes, there is no doubt that you need to eat right, but this is not all you need to do. Stepping up your exercise regimen is also a must for you to see some results. Working out regularly can go a long way in helping you achieve your target. Ido Fishman states that you have to incorporate at least 300 minutes of moderately intense activity in a week in order to lose weight. How can you do that? Here are some exercises that he recommends for achieving your goal:
One of the best exercises for weight loss is none other than walking. Ido Fishman says that adding just a brisk 30 minute of walk in a day can help you in burning 150 more calories than you would do in a day. The longer and faster you walk, the greater number of calories you burn. If you are new to exercising regularly, walking is an excellent option to explore. You can start with a shorter walk and then build up slowly to longer and more intense ones.
- Jumping rope
If you are searching for a cheap piece of workout equipment that’s also portable, Ido Fishman suggests you go with a jump-rope. One of the most fantastic ways of burning calories quickly is jumping ropes. As a matter of fact, you will be able to burn a lot more calories by jumping ropes than you would on a treadmill for the same time period. Moreover, you will also be able to work several muscle groups, from your lower and upper body to your core. You can also improve your coordination with this exercise.
- High-Intensity Interval Training (HIIT)
This kind of workout is aimed at switching back and forth between bouts of intense physical activity and low physical activity. Ido Fishman says that you don’t need to do HIIT every day, but it can be quite effective for weight loss because it pushes your body to use energy from fat rather than carbs. Plus, you burn a lot more calories with HIIT than you do with steady cardio. Your body continues to work during the intense exercise and it actually stays in the fat-burning mode for about 24 hours after you end the workout.
Another great way for you to lose weight is by cycling. According to Ido Fishman, it is an excellent choice also because it is easily adaptable and low-impact. You will be able to burn around 400 to 500 calories riding a bike, depending on how fast you go, how much you weigh and the kind of cycling you do.
Motivating yourself to work out when your back hurts or your knees are aching can be a tough one. In this scenario, Ido Fishman suggests that you give swimming a try because it is easy on the joints and is still an excellent cardio workout that uses both your lower and upper body. You can also get benefits from the water’s resistance. Swimming for half an hour for a few times a week can reduce your risk of type 2 diabetes, stroke, heart disease and some cancers as well. It can also reduce your blood pressure and bad cholesterol.
- Strength Training
When you use resistance for building muscle and strength, it is known as strength training. Ido Fishman says that not only will you be able to lose weight through strength training, but it can also assist in keeping off that weight because you will build muscle instead. This way, your body is able to burn a greater amount of fat. It is a good idea to do some strength training at least 3 to 5 times a week for around an hour. You should rest a day after every 2 days of doing strength training because your body needs time to recover.