Losing weight is one of the most common goals among people who want to look good, feel good and stay healthy. It doesn’t matter what your motivator is, achieving weight loss can sometimes be frustrating, hard, and really slow. In this article, we’ll teach you the right amount of weight you should lose, as well as the perfect exercises that burn the most calories. Learn how to do these routines correctly and watch your body transform quickly.
How to Calculate How Much Weight You Should Lose
This is probably the most important question you should ask yourself before you start acting on your weight loss. Asides from maintaining a weight that allows you to keep a healthy lifestyle and gives you a body you feel comfortable with, some people follow a chart that offers a “desired” weight according to your height.
There are 3 main ways in which you can determine what is the standard weight according to your height and even your gender.
- Formula 1
Height (meters) x Height (meters) x 22
- Formula 2
Male= (Height -170) x 0.6 + 62
Female= (Height -158) x 0.5 + 52
- Formula 3
Male= (Height -80) x 0.7
Female= (Height- 70) x 0.6
5 Ways to Lose Weight
1. Intermittent Brisk Walking
As the name implies, intermittent walking consists of walking at regular intervals of time. The first session should be done fast, and the next at a slower pace. Each cycle is designed to maintain a healthy and steady balance of energy and fatigue. This method of walking will undoubtedly boost your basal metabolism, hence aiding in quicker weight loss.
- To prepare your muscles, stretch for 5 minutes before commencing the activity. Stretching through lamp workouts, for example, can help you get into gym mode.
- Walk quickly for half a minute.
- Then return to your standard speed and stroll for 2 1/2 minutes.
- Practice this set 5-6 times more.
2. Towel Move
There are a variety of towel workouts that you can do based on the specific region you want to target. These exercises will strengthen your legs, abs, arms, and even your glutes. This activity will help you increase muscle mass from the solace of your own house using your body weight and the friction from the cloth.
As we mentioned above, there are numerous towel workouts. Here are some easy-to-do examples:
- Towel pull-ups
- Extensive horizontal pulse
- Gradual angular twists
- Wall Sit
- Plie squat
- Opposite cross lunges
- Hip bridge with aerial extension
- Plank workouts
3. Spinning Class
Who doesn’t love a fun stroll around the block or a ride on your bike? While this can be fun, it won’t really help you drop those extra pounds; but taking an indoor spinning class certainly will. Spinning is the perfect exercise to help you preserve, or even build muscle mass; a much-needed ingredient for a healthy and fit body, making your weight loss permanent and helping you avoid bouncing weight.
To make the most of your spinning class and routines, shake things up with cycles of different intensity, and don’t be afraid to include resistance training including resistance bands as well as other strength exercises. This combination will increase your metabolic rate and give you lean muscle mass.
4. Hot Yoga
If a good exercise session can lead to effective calorie burning, imagine performing this activity under high temperatures that make you break a bigger sweat. Hot Yoga, sometimes known as Bikram yoga, occurs in a room that reaches temperatures of 105ºF and a humidity of 40%. These intense yoga sessions can last from 45 to 90 minutes as you perform several positions as well as breathing exercises to control your internal heat.
This training is very effective to burn calories because it elevates your temperature and makes your effort greater. An average person can burn between 330 and 460 calories per hot yoga session, depending on their genre and weight. If you add flexibility, balance, and strength, you get the perfect workout to lose weight.
Related: 12 Most Basic Tips to Lose Weight
5. Reformer Pilates
Simple cardio exercise is not the only thing that can help you lose weight quickly, you also need to introduce some strength and resistance exercises to your daily routine in order to get your metabolism moving. Reformer Pilates is a modern and more complex twist on the classic exercise, using a special bed (called reformer) that contains bands, springs, and other tools to make your training harder.
A typical, 60-minute Pilates reformer class can help you burn from 250 to 450 calories, but its benefits go way beyond calorie burn! Performing Pilates reformer can help you build lean muscle and slowly shape your new body. You can do an effective workout on basically any part of the body but the main part that gets exercised is your core, so a pilates reformer is perfect to drop your waistline size.
The routines and exercises in this article are a great way to help you achieve your weight loss goal. Don’t be afraid to mix them up and try each of them one day of the week, not only will you see results faster, but you’ll also avoid the boredom that comes with doing the same routine every single day.