Thousands of people with excess weight feel that they have gained
it out of nowhere, but in reality it is due to a poor diet and a
lifestyle without exercise. As a result, it is impossible to see
immediate results when you are just starting to exercise to lose weight.
Exercise is a key component to weight loss but it can be confusing to figure out how much you need and where to start.
If
you are just beginning, the best exercise for weight loss is a basic
cardio program and a full body resistance training routine. You'll want
to have recovery days to allow your body to rest and your muscles to
recover. A typical beginner program will include about 3 days of cardio
and 2 days of strength training.
If you are a little more
experienced, you should a combination of higher intensity interval
training and strength training into your weekly routine. A research
study confirmed this by following one group of who did three days of
strength training and three days of cardio each week. When comparing the
group who did both interval training and strength training to a group
who just did cardio training, researchers found that the group who did
both reduced more belly fat and increased their lean muscle tissue.
Best Exercise to Lose Weight: Interval Training
Interval
training means switching between higher intensity exercise with low
intensity recovery periods. By adding higher intensity intervals, you
can build endurance and burn more calories. For example, if you use a
treadmill, change the speed and incline regularly during your workout.
Do not just stick at one speed and incline for the whole time. You can
use any machine with this method or you can do it outside with something
like hill sprints.
Best Exercise to Lose Weight: Strength Training
Strength
training is the best exercise to build lean muscle and raise your
metabolism. It is important to raise your metabolism because it is
responsible for how quickly or easily you gain and lose weight.
The
best exercise to lose weight when strength training is to target more
than one muscle group at one time, like squats, lunges, push-ups and
pull-ups.
Changing your training routine is an integral part of
the success your workouts but it shouldn't be drastically different
every single time. If you are all over the place on each workout and
never try to repeat and improve on specific exercises for specific set
and rep schemes with specific rest intervals, then your body has no
basis to improve on its current condition.
The best exercise to
lose weight is to continually improve on a specific training method for a
specific time period, which is on average 4-8 weeks. This usually works
best as your body will adapt to the specific training method and after 8
weeks progress will slow down so it is time to change your workout
routine.
The Best Exercise to Lose Weight: Supersets
Supersets
are another best exercise to lose weight. A superset is an advanced
training method in which you do two exercises (or sets), one after the
other, with no rest in between. They can even be completely different,
for example a strength exercise followed by a cardio exercise. The idea
is to do one exercise and, instead of resting and doing another set,
doing a different exercise and alternating those exercises for your
desired number of sets. Supersets not only help you lose weight, they
also save time, add intensity and help you bust through weight loss
plateaus.
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