-By Lifestyle Food
The lack of fitness is not just unsightly but unhealthy too. There’s nothing more annoying than that stubborn fat on your body. If you’re fed up being flab and unfit then try these hardcore workouts to turn fab! But as they say, there are no shortcuts in life! If you are aiming to shed some extra pounds then here’s a very handy and fun list.
Obesity has emerged as an urban epidemic attacking all the genders, age-groups and professionals alike. Though weight gain is usually the result of a sedentary lifestyle there are certain medical conditions too when there’s a huge weight gain, like during pregnancy, bed rest post-surgery or hormonal disorders. Weight gain due to post-traumatic stress or medical condition needs more attention and prolonged medication including physical exercises. But weight gain due to a sedentary lifestyle can be treated and shedding pounds can be a roller coaster ride for the doer. But remember that the results vary according to the body constitution, diet, and heredity. You need to be consistent with your efforts for significant changes.
Strength training requires you to compress your muscles against heavy resistance. It builds muscle mass and strength. The best thing about it is that it can be done anywhere and even freehand. Research has found strength training to have multiple health benefits, including burning stubborn fat. Strength training could reduce visceral too. Visceral fat is one that surrounds the organs in the belly. A high level of visceral fat interferes with metabolism and other functions.
Doing body-weight exercises, lifting weights or using gym equipment are a few easy ways to get started with strength training. However, for women lunges is one of the most popular strength training exercises, it helps to reduce the fat deposits in the hip area. You can combine lunges with dumbbells to make it a “full-body” workout.
”Only exercise cannot ensure permanent weight loss, a positive outlook and a balanced diet are paramount.”
High-Intensity Interval Training (HIIT)
High-intensity interval training, also known as HIIT, pairs quick bursts of activity with short recovery periods to keep your heart rate elevated. HIIT is a magic stick for those who remain glued to their laptops or stay confined in their cubicles. HIIT may also help you burn more calories in a shorter period of time than other forms of cardio workouts. According to one review, performing HIIT helped people burn up to 30% more calories than other types of exercise, such as cycling or jogging, in the same amount of time.
For an easy way to get started with HIIT, try alternating between walking and jogging or sprinting for 30 seconds at a time. You can also cycle between exercises like side-kicks, push-ups or squats with a short rest period in between. In fact, you can combine some breathing exercises with workouts for a more positive outcome. Wherein breathing exercises will keep you going through the workouts and will help you improve your focus as well.
Easy to master and one of the most effective exercises for the unwanted and stubborn paunch, kettlebell swings are an absolute must when it comes to finding the most effective fat-loss exercises. Kettlebell swings are one of the most popular exercises for men to melt that obstinate fluff around the belly. It takes glutes, hips and quads to power the kettlebell upwards, and the abs help to keep the core stable. It builds strength in the shoulders too.
Add variety by switching between upper- and lower-body movements and keep going for a longer period. Try a set of kettlebell swings, kettlebell squats, and kettlebell push presses. Then, pause for 15 to 20 seconds after completing the three moves before you repeat the sequence.
Pilates is a great beginner-friendly exercise that helps to build core strength. Pilates improves flexibility, builds strength and develops control and endurance in the entire body. Pilates is all about alignment, breathing, developing a strong core, and improving coordination and balance. Pilates’ system allows for different exercises to be modified in range of difficulty from beginner to advanced or to any other level. Intensity can be increased over time as the body adapts itself to the exercises.
Other than weight loss, Pilates definitely reduces lower back pain and improves body strength, balance, flexibility, endurance, and overall fitness level. Pilates can be done at home or one of the many gyms that offer Pilates classes. Pilates is a great beginner-friendly exercise that can help reduce weight while improving other areas of physical fitness.
”Don’t experiment with your body, seek the guidance of an instructor before trying out heavy moves.”
Jogging or Running
Jogging and running are great exercises to help you lose weight. Although they seem similar on observation, technically jogging pace is generally between 4–6 mph (6.4–9.7 km/h), while a running pace is faster than 6 mph (9.7 km/h). Jogging and running can burn harmful visceral fat, also known as belly fat. Visceral fat is linked to various chronic diseases like heart disease and diabetes. Both jogging and running are great exercises that can be done anywhere and are easy to incorporate into your weekly routine. For beginners, a jog for 20–30 minutes 3–4 times per week can do wonders.
If you find jogging or running outdoors to be hard on your joints, try running on grass. But make sure you are wearing the right shoes and don’t strain yourself in the beginning. Let your body adapt to the changes. However, running is found to be very addictive so keep a check on your weekly dose.
Tabata, developed in Japan and which is conquering the world, is a set of bodyweight exercises which are large, multi-joint movements, and multi-planar activities, instead of single-joint movements. The workout lasts for four minutes followed by a brief pause. Using the largest amount of muscle during training has enormous implications for hormonal and metabolic responses, resulting in the hugely improved muscle appearance and calorie consumption. This will get you the results you want. Importantly, Tabata can help you burn more fat and significantly improves your body shape than a traditional 60-minute aerobic workout.
”Please keep in mind that “healthy lifestyle is paramount and weight reduction is a long term goal”