It’s quite familiar that we often get confused about choosing the best weight loss technique that will work for us. Out of the different available diets and exercises for weight loss are the two that have become popular because they are safe, healthy, and don’t cause side effects.
Weight gain is such a common problem. Every second person whether a man or a woman out there is worried about their weight, their body, and their physical appearance getting conscious just because of their weight. People google every time how to shred those extra kilos from their bodies right?
Some people want to lose face fat, some want to reduce their belly and need a flat stomach, and some want slimmer thighs, toned arms, and muscles. The most common reason for working out is for that one stubborn part that you are not happy with.
Other reasons could be to stay fit, to enjoy your leisure hours, or to relieve stress. No matter why you work out, there will always be those stubborn body parts. You can always better them and strive to achieve what YOU want out of your body
Exercises To Get A Hold Of Being At Home
Diet And Exercise go hand in hand. It’s 80% of the diet and 20% workout/exercise will give you good results who are trying to lose weight recommended by nutritionists. Combined with a proper diet and regular exercise, these few simple exercises are a great start to getting the results you desire.
The exercises are almost similar for Men and Women and you can perform them easily at your home without any equipment.
Walking is the best and easiest form of physical activity that is easy to do, accessible to most people, and fetches good results in weight loss. It is especially suitable for those who have been inactive or those who are not strong enough for prolonged or strenuous exercise.
Walking is beneficial in maintaining overall health. It serves as an excellent warm-up for the exercises that you are going to do next. Approximately 55-70calories are burned during 10 minutes of a brisk walk. Regularly taking part in moderate-intensity aerobic exercise like walking is effective in helping people lose belly fat.
If your schedule doesn’t allow you to walk for 30 minutes or more, divide it up into walking 2-3 times a day for shorter periods of at least 10 minutes at a brisk pace. Walking is a practical method to transform your body and mind to fit into your active lifestyle. Walking daily, not just reduces your body fat but also increases your metabolism, and improves your cholesterol profile and your fitness levels.
Whether you like it or not, running is the easiest and one of the best ways to burn calories. Running in parts – speeding up and slowing down your pace will help make the minutes and kilometers go quickly. Do not forget to hydrate yourself. Running at least 20-30 minutes a day can make you lose weight within a short period. Running is the most inexpensive and easy workout for both Men and Women.
Yoga is one of the most uncomplicate and simple exercises for weight loss. It aids in building and sustaining a healthy body as well as a soul. Out of 254 Asanas, some are especially suggested for weight loss: Padmasana, Bhunjangasana, Balasana, and Tadasana. Not only weight loss, but yoga also improves your sleep quality, improves flexibility, relieves stress and anxiety, and improves your overall body health. Do Yoga for at least 15-20 minutes a day.
Skipping is an excellent old childhood day fun time game that all of us enjoyed playing. The childhood fun game has become our new age trendy exercise. Skipping is a complete body aerobic workout, which helps in muscle toning and weight loss.
Jump rope can burn up to 315-320 calories per 30 minutes and it doesn’t just make your heart function better but is a great full-body workout. It strengthens your core, legs, and arms, it targets your upper body as well as lower body, and almost works for every muscle in your body.
HIIT (High-Intensity Interval Training)
Many studies claim HIIT to be the best exercise to burn calories and rev up your metabolism. The best part about the HIIT workout is that it\’s only for some time. Some HIIT sessions may last for only 8-10 minutes. Incorporating HIIT 2-3days a week would be a great choice for both men and women looking for weight loss.
Two HIIT workout sessions of at least 30 minutes for you which you can try at home and burn some calories:
- 50 jumping jacks
- 10 pushups
- 20 burpees
- 30 lunge walks
- 25 Jump squats
- 50 Bicycle Crunches
- 25 Hip Raises
Write this workout down, Complete 3 or more sets, take 10 seconds to break in between each exercise, and 30-45seconds rest in between the sets.
- Front Plank – 20sec
- High knees- 20sec
- Jumping Jacks- 20 sec
- Side Plank – 20sec
You can take 1-3mins rest in between the sets. You can do 3-7sets as per your intensity of doing the workout.
A very popular exercise for strengthening the core and upper body. Pushups are more common for men. They can be part of your HIIT and weight training workouts for strength and flexibility. Pushups are easily performed on the ground or you can do wall pushups as well.
Many people include push-ups in their daily exercise routine. The advantages of daily pushups include improved muscle mass and cardiovascular health. Pushups activate your muscles arms and shoulders and it’s a great strength-building exercise for both men and women.
To do a pushup:
- Keep the palms on the floor under the shoulders, arms extended.
- Extend the legs back, resting on the balls of the feet, so the body is in a straight line.
- Lower your body in such a way that the chest or nose is about to touch the floor.
- Push back up.
Repeat this 10 times or as many times as possible before tiring. Take a break, then do this set again. If this is too difficult, begin by resting on the knees instead of stretching the legs out. Over time, practice doing the pushup described above.
They couple the advantages of a pushup and a squat, so they are excellent full-body exercises. Burpees is a full-body strength training exercise and the best example of functional fitness. Love them or hate them, burpees are one of the most effective exercises for losing weight, including shedding stubborn belly fat.
The burpee works your arms, back, chest, core, glutes, and legs – you name it, it works it. And burpees also increase your heart rate as much as sprinting for a bus does – one reason it\’s a firm favorite among the high-intensity interval training (HIIT) crowd.
To do a burpee:
- From a standing position, drop down into a squat.
- In place of jumping back up, move into a plank position.
- Do a pushup, then move back to a standing position.
Doing a basic burpee for one 1minute can help you burn around 10 calories per minute.
Belly fat loss is one trouble for everybody who wants to reduce weight. Crunches are an excellent abdominal workout that focuses mainly on belly fat. They are the easiest way to achieve overall weight loss and specific inch loss around the waist area and abdominal region.
Crunches are categorized under the strength-training exercise because they are beneficial for building strength and toning your abdominal muscle. Doing crunches for 6 minutes a day can burn up to 60 calories. Hence 3-4 sets of 25-30 reps can do wonders for your body and develop better abs.
The chief part of these exercises is that you can do them at your convenience while watching TV too.
Lunges improve muscle mass to build up strength and tone your body, especially your core, butt, and legs. Improving your presence isn’t the main benefit of shaping up your body, as you\’ll also improve your posture and range of motion. It’s a part of your leg day workout.
Lungers work on your large body muscles improving mobility and stability. It strengthens your back, hips, and legs. You can add your lunges workout to your other strength training workout as well if you’re trying to lose weight. Side lunges, front lunges, and back lunges can be done easily at home.
To do a normal lunge:
- Begin with one leg at a right angle in front of the body.
- Expand the other leg back, so that the knee is just above the floor and the ball of the foot is taking the weight.
- Action up and down, and switch feet so that the legs alternate position.
It is one of the most beneficial and best calorie-burning exercises. Why don’t you take out a few minutes from your hectic lifestyle and try to do this simple yet effective exercise?
Planks will strengthen your core, increase your muscle strength, improve your posture and mood, improves balance, and reduces your back pain.
To do a standard plank –
- Place hands directly under shoulders a little wider like you’re about to do a push-up.
- keep your toes on the floor and squeeze your glutes to stabilize your body. Your legs should be working, too — be cautious l not to lock or hyperextend your knees.
- Balance your neck and spine by looking at a spot on the floor about a foot beyond your hands. Your head should be parallel to your back.
- Hold the position for 20 seconds. As you get more secure with the move, hold your plank for as long as you can without compromising your form or breath.
A beginner should hold a plank for at least 60seconds and then increase it set by set, day by day.
Squats are one of the free and renowned exercises to lose weight and build muscles. They help capture all the core muscle groups and increase strength and stability. Squats are an ideal way to lose inches from thighs and to lose overall body weight. 8-10 minutes of high-intensity squats help you burn 100 calories.
They are a super easy exercise that can be done anywhere and does minimal harm to your knees, and ankles. The low-impact exercise creates less stress on your joints and back. The benefits of squats include toning, increasing the body’s fat-burning ability, and muscle mass, and boosting your heart rate.
Not only does it help tone your body, but squats also aid to burn more calories for the amount of time spent training. You can practice squats with added weights to increase the intensity of the workout and to build lean muscle mass which accelerates your metabolism and weight loss.
You can even perform jumping squats, sumo squats, side squats, and narrow squats easily at home.
Many people believe that weight training, cardio, and strength exercise are the most effective when it comes to weight loss but stretching plays a major role in achieving overall fitness and losing weight. It is an exercise in which a specific muscle is stretched to improve muscle elasticity.
Stretching aids you improve flexibility, increase blood circulation, get yourself relaxed, and contributes to fetching better results from the routine you follow. Stretching for 15 minutes every day helps you get rid of 80-90 calories. By stretching, you can strengthen your core muscles.
The strong muscles will not permit the accumulation of fats in the lower body. Moreover, you can enhance your posture by stretching.
Exercises To While Being On Keto
Weight loss would be overall throughout the body. Also, spot reduction is not possible so you will see overall body results. Also, incorporating a healthy diet with your workout routine will start doing wonders for you within a few weeks.
However, the Keto diet works for many. Incorporating some exercises will also help to improve overall body health. Being on a low-carb or keto diet, You can do all these above-mentioned exercises at home easily.
Many people have this question in mind: can we exercise on a keto diet? Is it safe?
Well yes, you can do exercises while following a keto diet. The exercise will improve your mental health and will prevent weight gain.
You just have to be attentive to the types of exercise you choose. It might be best to speak with your doctor or a certified personal trainer or nutritionist/ professional to make sure you’re selecting the best workouts to go along with your restrictive low-carb diet.
The keto diet can also influence your performance during certain exercises, and you won’t be able to work out as intensely or often as you’re used to. So choose the right exercises while following a keto diet.
Best Exercises To Do On A Keto Diet
The best workouts to do on keto won’t mandatorily speed up weight loss or burn off fat as quickly as you’d like. This is due to while working out on the keto diet is safe and possible, certain workouts don’t always pair well with a restrictive diet such as this one.
Most health professional recommends that people following the keto diet should perform the-
- Low-intensity cardio workouts like walking, jogging, cycling, etc.
- Aerobic workouts like dancing and Zumba for 1 hour at a low intensity.
- Low-intensity weight training workouts- strength training exercises with lighter weights.
- Yoga would be a great choice to improve flexibility and stability and a great stress reliever.
Exercises To Avoid On The Keto Diet
- HIIT workouts
- Circuit training workouts
- Any workout you have never done before
Try to implement easy exercises, low-intensity aerobic exercises, and cardio workouts on a keto diet. High-intensity exercises might not be effective as carbs are the major source of fuel for this type of workout and won’t support a keto diet.
These are the easiest exercises that you can do at home easily. You can also do HIIT, balancing, and more core exercises to slim down your hips and lower body. Also, with these exercises make sure you eat a healthy diet, stay hydrated, get good quality sleep, and stay stress-free.
Working out on a keto diet may boost your fat-burning and endurance. Eating the right amount of macronutrients, especially proteins is vital while performing exercises on a keto diet. Eating your macros properly and exercising in the right manner is perfect on a keto diet.
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