Best Exercises for Losing Weight

Walk into any local gym and you’ll see that the majority of people are overweight – even the ones who have been faithfully “exercising” for years. Many people are quick to blame genetics or other factors but the fact of the matter is most people do not perform the right types of exercises that result in weight loss.

Many people go to the gym and spend 20-30 minutes jogging at a low intensity on a treadmill. That type of exercising may improve your cardiovascular health but it will do little to transform your body. The other segment of people spend their time lifting weights but never engage in cardiovascular exercise. This may result in increased strength but does little for body transformation. The key to losing weight is to focus on losing fat and building muscle at the same time.

The best exercises for losing weight all have these characteristics in common:

They combine strength and cardiovascular training
They utilize major muscle groups to increase calories burned
They build muscle which increases metabolism
This can be done by anyone regardless of current weight or genetics. Read on to find out the best exercises for losing weight.

Walking lunges – lunges are one of the best exercises for losing weight because they utilize the largest muscle groups in your body – your legs. You can perform lunges with or without weights depending on your fitness level.

To perform a lunge you simply step out with one leg to the point where you can feel it stretch then push up using the heel of your front leg. You should feel a deep burn in your hamstrings and quadriceps. Start out with doing a minimum of ten on each leg.

Squat Jumps – this is another great exercise that will burn fat and build muscle. To properly perform a squat jump stand with your feet shoulder width apart with your back straight. You should then get in the ready position with your arms bent at the elbows at a 90 degree angle.

Squat down where your thighs are parallel to the ground then immediately explode upward and put your arms straight in the air at the same time. This movement works your quadriceps, hamstrings, shoulders, arms, back and core. Perform at least ten resting only 1-2 seconds between reps.

Over the Back Toss – If you’ve ever seen a strongman competition on television, then you’ve probably seen the event where they throw kegs over their head backwards as high as they can. This is the same type of movement expect you utilize a medicine ball instead of a 150lb keg! This requires proper form to avoid injury as well as a adequate warm-up.

Take a medicine ball in both arms and stand with your feet should width apart. Move into a semi-squat position and explode upward by extending your entire body while throwing the medicine ball over your head. This exercise utilizes your legs, back, shoulders, biceps, and core. Make sure you have plenty of room to perform this exercise to avoid putting others at risk. You will be sweating up a storm after just a few reps.

Plyometric Pushups – these pushups are great for your chest, back, and provide an awesome cardiovascular workout that will burn fat as well. To do a plyometric push up start in the push up position. Lower yourself to the ground then explode up so your hands come off of the ground. Catch yourself with your hands while immediately doing a push up. This can be done in traditional push up form or with your knees on the ground. Start out with 3 sets of ten with 60 seconds rest between sets.

Sunday, December 4, 2011 by For Her · 0