Author: devlg777

10 of the Best Workouts for Weight Reduction

If you’re reading this right now, you’re probably in the market for a heart-thumping, blood-pumping, balls-to-the-wall workout. And, friend, we’ve got you covered. We’re all about helping you get sweaty in pursuit of your goals, whether that means getting stronger, hitting a new PR, or losing weight. But let’s be real for a second here: The tricky thing about weight-loss workouts is that they’re kinda, sorta… a myth. Don’t get me wrong—if you’re trying to lose weight, a solid exercise regimen should be part of your plan. It just can’t be the only part.

Here’s the thing: Working out isn’t enough on its own to make weight loss happen. There’s so much else that goes into weight loss and body fat loss; in fact, exercise isn’t even technically necessary in many cases. If you want to lose weight—and it’s totally cool if you do and totally cool if you don’t—adopting healthy eating habits has got to be step numero uno. To get technical, you need to create a calorie deficit, which means using more calories in a day than you consume—and the consumption part plays a much bigger role in that than burning calories in the gym, or while carrying your groceries home, or any of the other myriad ways you put your muscles to work each day. Other lifestyle habits, like sleep and stress management, and health conditions (think thyroid issues, to name just one of many) also affect your weight. Point is, weight loss is a complicated and extremely personal journey that doesn’t look or work the exact same way from one person to the next.

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And before we get into it any further, I’d be remiss not to point out another really important detail here: Weight loss isn’t for everyone. For some people, it’s actually much healthier to ignore your weight altogether, or never think about calories, or focus on literally anything else. That’s especially true if you have a history of disordered eating; if that’s you, you should talk to your doctor before going on any weight-loss plan at all. In fact, even if you don’t have a history of disordered eating you should talk to a doctor about losing weight in a healthy way.

And once you’ve done all that, there are some additional things you should know about workouts and weight loss.

First, here are some very basic things you should know before you get started on a new exercise regimen for weight loss.

1. Your food choices—how you fuel your body—are even more important than your workout choices. I covered this above, but it’s worth reiterating: Healthy eating habits are even more important than your exercise routine if your goal is to see lasting changes in your body composition. Here are 27 tips from registered dietitians on how to eat healthier this year.

2. Exercise should become part of your routine in a meaningful way. In order to see results, hitting the elliptical for 30 minutes while you catch up with the Kardashians once a week just isn’t going to cut it. Instead, aim for three workouts if you’re just getting into a routine again, or five to six sessions if you’ve been at it for a while, says Holly Rilinger, a Nike master trainer, master Flywheel instructor, and star of Bravo’s Work Out New York. “And keep in mind that rest is key to reset mentally, physically, and emotionally, so make sure to build in at least one full rest day.”

3. You’ll need to really push yourself in every workout you do. It’s kind of a big deal that you bring your A-game to each and every workout. “I’d rather see you do balls-to-the-wall workouts three times a week than see you give 50 percent for five days,” says Rilinger. “Decide when you walk through that door you are going to give it 100 percent the entire time, and check in throughout your workout with one simple question: Can I give more?”

4. You’ll need to find a workout you genuinely enjoy if you have any hope of sticking with it.“Finding a trainer or workout that makes you happy is actually really important to weight loss,” says Rilinger. When you enjoy doing it you’ll be more likely to stick with it. Below are 10 workouts that will help you reach your weight loss goal. If you’ve tried one of the classes here and there and didn’t really love it, don’t give up on the sport or practice altogether. You may not have found an instructor you love yet, and that can make or break your goals.

Now that we’ve set the expectations a bit (sorry if it sounds a little womp womp—this stuff is complex!), let’s get to the workouts.

Keeping in mind the eating well and the sleeping enough, there are certain exercises and workouts that can be particularly useful in helping you lose weight or burn fat or change your body composition. These workouts tend to have a couple elements in common: They’re generally high-intensity and they burn a lot of calories in a short amount of time. Here are the types of exercise trainers recommend to get the most out of your gym (or park, or living room) time.

1. Interval Training

Apple Watch Series 3

The number one training method the experts turn to again and again for weight loss: interval training. What’s that? “Any form of exercise where your heart rate spikes and then comes down repeatedly,” says Rilinger. This generally means going hard for a set interval of time (hence the name), followed by active rest, then going hard again. That active recovery portion is key. You need to take it down a notch—OK, several notches—before ramping back up to a higher intensity interval.

High-intensity interval training, or HIIT, is one of the many styles you can do. Another popular one is indoor cycling, though this workout leans heavily toward cardio over strength training, Rilinger explains. She also notes that cycling requires you to use various muscles in your body—quads, hamstrings, glutes, and core, for starters—which once again translates to weight loss. “The more muscles you have to incorporate, the more calories you’re going to burn because those muscles all require energy in order to work,” she says. “And the more energy you use, the higher those calorie-burning numbers climb. It’s all a cycle.”

Try it: Here are 4 fat-burning stationary bike workouts that you might like. If you’re more of a treadmill person, this 20-minute treadmill interval workout will kick your butt in the best way.

2. Weight Training

Consider weight training “the mother of all weight-loss techniques, the highest in the workout food chain, the top of the totem pole,” says Rilinger. Resistance training, whether it’s with your bodyweight alone or with added weights, is an effective method to help build muscle and burn fat. Lifting weights has been shown to increase your resting metabolic rate, which means your body burns more calories even when you’re not working out. The effect isn’t enormous, but building muscle means more muscle mass to churn through calories as you go about your day. Plus, more muscle means you can go harder next time, increasing your weight, and getting even more out of each workout. Plus, if you’re lifting at a high intensity, you get the added bonus of the “afterburn effect,” which is when you’ve put down the weights but your body is still using up extra energy.

Rilinger suggests adding weight training to your routine at least three times a week. And since your body adjusts to workouts after being exposed to the same moves at the same intensity, becoming less effective over time, she says to mix it up about every three weeks to keep your body guessing.

Try it: First, if you’ve never done it before, be sure to read these strength training tips for beginners before you get started. And check out this primer on how to choose the right weights for your workout.

3. Boot Camp

For a workout that’s going to keep your metabolism elevated, turn to boot camp, as these classes combine two of the most effective styles of training: interval and resistance. “You’ll perform exercises, some more cardio-focused and others strength-focused, full-out for short bursts of time, coupled with short periods of rest,” says Adam Rosante, certified personal trainer and author of The 30-Second Body. But if it’s your first time going to a boot camp class, speak up. He says a good instructor will help you determine when you need to crank up the weight or intensity (tip: if you can cruise through 10 reps without any trouble, it’s too easy), keep your form on par, and can always provide a modification for any move that might be too tough or irritates an injury.

4. Boxing

“At its essence, boxing is really another form of interval training,” explains Rosante. But it also makes you feel freaking badass. Here’s the trick to remember: It’s a common mistake for beginners to punch using only their arm strength, but the majority of your power is going to come from your core and you’ll use muscles that are typically ignored in other workouts (hey there, obliques).

It’s best to log this type of workout in a class, as Rosante says it’s crucial for beginners to learn proper form from an instructor who can help keep your intensity level high. Here are 18 boxing gyms worth visiting. But if you want to brush up on your skills at home, try this beginner-friendly video from Milan Costich, founder of Prevail boxing gym in Los Angeles.

5. Running

Big-Girls-Can-Run-And-Should-Run

All you need is a pair of sneakers before you head out the door. But if weight loss is the name of your game, the lackadaisical head-out-for-a-light-jog style of running isn’t the way to go. Instead, find a hill you can sprint up, or crank the incline on that treadmill. “Running up hills forces you to work your glutes and legs—two of your body’s biggest muscle groups—even more, which requires smaller muscle recruitment and more energy expenditure,” explains Rosante. As noted earlier, the more energy you’re using, the brighter that calorie-burning fire burns. But proper form here is key. “Lean into the hill, and drive your knees as high as you can, striking the ball of each foot down directly under your body,” he says. “Keep your hands open and arms bent at 90 degrees, and drive your arms straight forward up to face level, then backward to the top of your back pocket.” And try not to let your arms cross over your body—that’ll just waste the precious energy your muscles need. If you’re training indoors, here are a few fat-burning treadmill routines to get you started.

Try it: You can do these 4 fat-burning workouts on a treadmill. Or you can take them outside if you’d like—for incline work, just fine a good hill.

6. CrossFit

There’s a reason CrossFit has become such a booming part of the workout industry—it works, so long as you don’t overdo it. Workouts are varied—you may be doing anything from kettlebell swings to rope climbs and box jumps to front squats—and the routines are designed to be short and intense. The most important thing to find when looking for the box (CrossFit slang for “gym”) that fits you best: a well-informed coach who can explain and modify the moves, and make sure that you don’t push yourself to the point of injury. Here are a few things to keep in mind before every WOD, and here are 11 of the best CrossFit gyms in America.

7. Tabata

If your biggest excuse for skipping a workout is being crunched for time, Tabata is your dream come true. It’s designed to be four minutes of high-intensity interval training that consists of 20 seconds of all-out effort, followed by 10 seconds of rest, repeated eight times, explains Shanon Squires, an exercise physiologist and human performance lab coordinator at Colorado University Anschutz Health and Wellness Center. And you can use this protocol with any number of different exercises. You’ll spike your metabolism and heart rate in four minutes, but Squires warns against making this time frame a habit if you’re trying to lose weight. “Your body will quickly adapt to that interval, and you’ll need to increase the volume or intensity to continue getting a benefit from it,” he says. To do that, Rosante suggests extending your session to 20 minutes and following the same format. Simply pick four exercises—think jump rope, squats, mountain climbers, and squat jumps—then do each for 20 seconds as hard and fast as you can (while maintaining proper form, of course), then recovering for 10 seconds and 10 seconds only. Repeat for eight rounds on that one move (so, four minutes of work) before resting for one minute and moving on to the next exercise.

Try it: Here’s a 4-minute Tabata you might want to try.

8. Yoga

OK, so yoga alone isn’t a great workout for weight loss. But Rilinger says it can be a secret weapon in your weight loss arsenal because it keeps you flexible and healthy for your other, more intense workouts (like that boot camp class). But that’s not all. “Yoga requires balance and stability, which promotes functional strength, and it helps our mental health,” she says. Aim to squeeze it in at least once a week. And if you can’t make it to the studio, there are plenty of flows you can do at home.

9. Swimming

If you can’t stand the thought of running, or just want to work out without a ton of pounding on your joints, do a few laps in the pool. It’s a low-impact exercise that will work all of your major muscle groups. As with most workouts, it helps to go in with a plan. Try this one, from Rosante: Tread water for as long as possible by standing upright in the deep end and using your arms and legs to stay afloat. Then rest for two minutes. Now swim 10 sets of 100 meters (that’s back-and-forth lap in an Olympic-sized pool), resting for one minute in between sets. By the time you climb out of the pool, your muscles will be pleasantly worn out.

10. Jumping Rope

It’s time to kick it back to the good ole’ days of P.E. class, when you first learned how to swing a jump rope. This tool is cheap, portable (it’ll fit in the tiny parts of your suitcase!), and can be used just about anywhere. After just a few minutes you will feel your heart rate racing!

Try it: Here’s a speedy routine to try from Rosante:

  1. Warm up with a light 3-minute skip with the rope
  2. Do 100 traditional jumps (both feet leave the floor at the same time, and no extra hops in between)
  3. Once you finish, immediately do 100 jump rope sprints (think regular jumping rope but at an even quicker pace)
  4. Repeat steps 2 and 3, but follow this format: 50/50, 21/21, 15/15, 9/9
  5. If you want more, work your way back up the ladder until you reach 100/100 again

Oh, and whatever you do, don’t do it barefoot. “Few things compare to the pain of missing a skip and smacking the tip of your toe with a jump rope,” says Rosante. Noted. You can do this entire sequence mock-style, though, if you don’t have a rope handy.

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4 Bike Workouts That Burn Fat

1. Crush this 20-minute interval workout that alternates between easy, moderate, hard, and all-out levels of exertion.

Tallman suggests doing intervals, rather than cycling at a steady state, to get the biggest fat-burning payoff on a stationary bike. “Working on a scale of your own perceived exertion (easy, moderate, hard, all-out), and utilizing the resistance, is going to get you the most bang for your buck.” She provides some notes on what each “perceived exertion” level feels like below, so you can get an idea of how much to push yourself in each part of this workout.

Easy = This is a flat road (with a slight base resistance) and you’re moving at a pace you could hold all day.
Moderate = This will start to feel like work but is still maintainable. You’ll notice that your breathing will get a bit heavier, too. “You could talk here but not in full sentences.” You should use enough resistance that you feel like you’re on a slight incline up a small hill.
Hard = You are working! “Breathing is heavy and it feels hard to hold this. You could say a word or two, but you wouldn’t want to!” You should be using medium to heavy resistance at this point.
All-Out = Give an everything-you’ve-got level of effort, using the heaviest resistance you can handle, while still being able to push your legs. “You shouldn’t be able to speak during this, you want this to be OVER!”

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2. This workout uses your target heart rate to tell if you’re putting in the right level of work.

“The general population is convinced they need to murder themselves in a gym to achieve their perfect body,” Andrew Kalley, founder of Kalley Fitness and NYC-based triathlon coach and personal trainer, tells SELF. “Yes, intervals and HIIT are great forms of training, but not the end-all.” He recommends combining intervals and longer, moderate aerobic training to burn fat. “It’s a slower burn, and it takes time to condition the body to burn fat.” Kalley recommends doing at least three days of cardio work each week if this is your goal.

For this workout, you’ll need a heart rate monitor. According to Kalley, the right three-day mix for beginners is two days of steady-state training (cycle at 60-70 percent of your max heart rate for 45-90 minutes) plus the routine below (don’t forget to include a warm-up and cool-down). The exact resistance and speed necessary to get your heart rate high will vary depending on the person, explains Kalley, but he suggests either choosing very heavy resistance at a moderate pace, or more moderate-to-high resistance at a quicker pace. You should be able to reach your max heart rate (MHR) either way. Here’s the routine:

1 minute: Cycle at 76-85 percent of your MHR 2 minutes: Recover by cycling at 60 percent of your MHR Repeat 6x

There’s still a debate about what’s the best equation for measuring peak heart rate in women, but the Mayo Clinic and American Heart Association both note that most basic method is to subtract your age from 220. Then find your target heart rate zones for each of the intervals above.

3. Try a Tabata stationary bike workout.

You may have done a Tabata strength workout before, but you can do it on a stationary bike, too. In fact, the Tabata protocol was first studied with athletes performing bouts of intense activity on a stationary bike. Jacqueline Crockford, exercise physiologist and education specialist at the American Council on Exercise (ACE), suggests focusing on your rate of perceived exertion (RPE) to tailor this Tabata workout for you. RPE basically means your level of intensity, and it can be changed by increasing your speed and/or your resistance. “An RPE of 5 would be a 5 on a scale of 0-10, 10 being 100 percent effort. So by that thought, RPE of 5 equals 50 percent effort,” Crockford explains.

In the below workout, the “20 seconds of work” should be done at 80-100 percent effort, so between an RPE of 8 and 10—you can choose to reach the target RPE by cranking up the resistance and pedaling at a more moderate pace, or opting for a middle-of-the-road resistance level with a quicker pace, she explains. During the rest and recovery parts of the workout, you should be doing as little work as possible to keep the pedals moving, so resistance should be very low. “As long as you are exercising at the RPE (truly), then you know you are at the right gear and cadence for your fitness level,” Crockford explains. Let’s get to it!

Jocelyn Runice

4. And this HIIT workout uses short bursts of activity to get your heart pumping.

Developed by researchers at the department of exercise and sport sciences at the University of Copenhagen, the 10-20-30 interval training method is organized by blocks of intervals, followed by two minutes of active recovery, Jessica Matthews, M.S., senior advisor for health and fitness education for ACE and assistant professor of exercise science at Miramar College, tells SELF. “Each of the blocks consists of five consecutive one-minute intervals divided into 30, 20, and 10 seconds at various intensities,” she explains. “This is one of my personal favorite ways to structure a time-efficient HIIT workout, and it can easily be adapted to a number of different pieces of cardio equipment such as an elliptical or an upright bike.” (The method is officially called 10-20-30, but you perform the timed intervals in reverse.)

Matthews recommends using the same resistance throughout the workout—the key is that there is enough resistance to keep your pedal strokes smooth and controlled. Then, you control the intensity level by speeding up and slowing down.

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