Exercise is an important part of any weight loss regimen. But with busy schedules, we all want to know which exercises will help us lose the most weight quickly.
Broadly, there are two types of exercises: aerobic and strength training (or anaerobic), and each one contributes differently to weight loss. Aerobic exercise burns fat calories while you are engaged in the exercise itself. On the other hand, strength training primarily contributes to weight loss by helping to increase the speed of your resting metabolic rate (RMR), which is the number of calories your body burns while you are at rest. Your RMR actually increases (i.e., burns more calories) the more muscular your body is because it takes much more energy to maintain muscles than it does to maintain fat.
Important note: remember that muscle weighs more than fat, so some strength training exercises will make you healthier and more attractive while not necessarily contributing to weight loss. But, muscles are a "good" kind of weight and you should aim to build more muscle in order to help keep body fat at bay.
Here are 5 tips for exercises - both aerobic and strength training - you can do at home to lose weight quickly.
Tip #1: Squats: Your buttocks and leg muscles are the largest muscles in your body. Every day in front of the mirror, put your feet at shoulder width while facing forward and squat down-and-up 10-20 times for 2 or 3 sets. This will build your leg and buttock muscles. As you build up strength, try holding 2 or 5 pound dumbbells in your hands while you work out. Be sure to warm up first, and stop if you notice any sharp pain in your knees.
Tip #2: Pushups: Pushups are a form of strength training: during a pushup your arms have to support up to 70% of your body weight. Do 2 or 3 sets of 20 pushups to build arm strength and increase your RMR.
Tip #3: Jumping jacks: Jumping jacks are an excellent whole-body aerobic workout you can do right at home. Do 4 or 5 sets of 20 jumping jacks, or as needed. Hint: if you live in an apartment or stay in a second-story bedroom, be considerate of your neighbors by going outside or doing these in a first story room.
Tip #4: Fast walking: While walking is in itself a great aerobic exercise, fast walking is even better for burning fat. Make sure you really stretch first and warm up with regular walking. Once you start your faster walking pace, try to maintain as much speed as possible for as long as you can. If you get tired, try doing intervals of fast walking followed by short periods of slower walking.
Tip #5: Stepping: Stepping is a great way to get your heart beating and to burn calories. You can use your stairs at home, but for best results I suggest buying specialized stackable step mats and stack them up to at least 15 inches (38 cm). Do 2 to 3 sets of 20 steps each to begin. Even though you may not feel like the stepping is helping, it is! This exercise will not only help you lose weight but will also help shape up your buttocks and legs.
An important element in a strategy to lose weight quickly at home is to do a combination of exercises that build muscles (strength training) while burning fat (aerobic exercises). Start a regimen of most or all of these exercises 2-3 days/week and watch the unhealthy fat melt away.
Best Exercises To Lose Weight - Women's Guide To Burning Fat Fast!
Picking the best exercises to lose weight isn't as hard as it may seem to the non-fitness professional. Sure there are countless varieties of different cardio and non-cardio exercises (aerobic and anaerobic if you want to get technical), but in reality they break down to a few basics that you can apply to ANY of your favorite activities if you know the formula.
Asian women have used hundreds of exercises over the generations to quickly lose weight, from the martial art of Tai Chi to advanced yoga, and by using a few of their tips you can lock in on YOUR best exercises to lose weight.
Best Exercises To Lose Weight - The Skinny Asian Way
Here's a few quick secrets that always work with my local weight-loss students, read through them and make them your new plan for success starting tomorrow!
1. Take your favorite movement, activity, or game, and turn it into one of your best exercises to lose weight.
If you don't choose something you enjoy doing, you won't stick with it. Just as you're about to make true progress you'll stop, or get bored, or even frustrated, and you'll quit.
You must pick an exercise that's something you actually have fun with, that way you can get excited to do it and look forward to it each day without the usual dread and hatred that most workouts cause!
It can be something as fun as dancing to fast music, or jumping rope with different moves, or even just a walk around the neighborhood. Any of these will work perfect as your best exercises to lose weight because you're going to apply my #2 secret:
2. The key to dropping weight quickly is to use a slow/fast/slow/fast rhythm to shock the body.
This is very easy once you get the hang of it, and will turn anything you do into one of your best exercises to lose weight. Start your favorite activity by doing it at a normal or moderate pace to warm up for a few minutes.
Then for 60 seconds I want you to increase your pace to the point where it's double or even triple the speed as you do normally. After that 60 seconds are up, go back to the slower more moderate pace for a minute and repeat the slow/fast/slow/fast cycle for a total of 20 minutes.
So for example if you enjoy walking, go for 60 seconds at a normal walking pace, followed by 60 seconds in which you're walking very quickly (as if you're late for a bus haha), followed by 60 seconds back at the normal pace...and so on.
It works because these slow/fast "intervals" are the perfect way to boost the body's metabolic rate dramatically, and have that boost last for up to 36 hours! Even sleeping will become one of your best exercises to lose weight if you follow the slow/fast interval plan properly at least three times a week...
3. Add this finishing touch to lose inches from even the most troublesome spots.
It can be frustrating to work out and eat right and still not lose any weight. If you fit that description I want you to learn one of the most powerful secret free methods that Asian women do to force fat off of their belly and thighs in less than a month...WITHOUT starving or doing crazy workouts.
This method works fast and is very simple, the full details on how to do it are in the free report here: Best Exercises To Lose Weight. I actually do it myself while relaxing on the couch watching TV, and it works amazingly well.
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