Cardiovascular exercise is the best workout to lose weight for a very simple reason. Cardio burns fat and calories, weight loss is achieved when you burn more calories than you consume. Spending an hour on the treadmill or elliptical trainer, working at high intensity, can burn anywhere from 500 – 1,000 calories. Aerobic classes at the gym, running and Vinyassa flow yoga are also burn a high number of calories.
When thinking the best workout lose weight fast, a mixture of cardio and targeted exercises to firm trouble spots is the best formula. Perform 45 to 60 minutes of cardio and then perform these targeted exercises to help shed fat and firm flab.
Strengthen the core by performing an exercise called the plank. This exercise will trim and tone your oblique muscles, tighten the core and buttocks and help rid a muffin top. Lie face down on an exercise mat. Lift yourself up so you are on the tips of your toes and your hands. Make sure you are stable by placing your feet hip-distance apart on the floor. Balance on your hands. Make sure you are not hiking your buttocks into the air, your back and buttocks should be in a flat, even line. You’ve achieved the correct distance when you feel your abdominal muscles tighten in this position. Hold the pose for three counts and return to the starting position. Repeat the exercise five times. As you become stronger you can make the exercise more difficult by raising alternating feet off the floor.
Trimming the Flab
Flab can be cured by burning fat and calories via cardio. Treadmills can be very effective as it works all the muscles of the lower body. Start with the treadmill set at a three incline, and set the speed to 3.5 mph. Walk for 10 minutes at that speed. After 10 minutes, increase the height of the machine to 4.2, and raise the speed to 4 mph. Start a slow, even jog for 10 minutes. The last ten minutes try to run at the highest treadmill speed you can without feeling panicked or winded. Make sure to cool down afterwards and return your heartbeat to normal before exiting the treadmill.
Pilates works all the major muscles of the body and is an excellent way to shape and tone. Try Pilates leg circles to firm the inner and outer thighs as well as the hips. Lie on an exercise mat face up and extend both legs along the floor. Place the arms on the floor alongside your body with the palms facing the floor. Point your toes and then raise your right leg towards the ceiling, make sure and keep your left leg extended onto the mat with your toe pointed. Begin drawing small counterclockwise circles with the right leg. Keep hips still as you draw the circle. If your hips start to rise, you’re making too big of a circle. Perform 20 leg circles in the counterclockwise direction and then perform 20 in a clockwise direction. Repeat with the other leg.
Toning and Shaping the Hips
The best workout lose weight quickly in the hip area is a trimming hip abduction exercise. Lie on the right side of your body on a mat on the floor. Bend both of your legs and form an L-shape. Make sure your feet are together and being raising the top knee upward — making a sort of a clam-shell movement with your legs. This tones the adductors and abductors of the hip, as well as the low waist. Lift up-and-down 20 times. Turn over and repeat with the other side.
Diet plays a key role in losing weight. Women should aim to keep calories between 1,300 and 1,600 (based on activity levels) to lose weight. Men should stay in the 1,800 to 2,200 zone. Studies at the Mayo Clinic have shown that a diet rich in fresh fruit, protein and vegetables is an ideal mix to shed weight quickly. Steer clear of fatty meats (such as hamburger and bacon), processed and packaged foods, and farm-raised fish (as they can be shot with chemicals and dyes). When formulating meals keep this image in your head: your plate should consist of a fist-sized portion of lean protein, with the rest of the plate being filled with vegetables. For dessert, a teacup sized portion of fruit is a good choice.
Count every calorie ingested to keep an accurate number of what you have eaten each day, and weigh yourself regularly. Studies have shown that frequent weigh-ins and accurate calorie counting are the two main qualities people share who have lost substantial amounts of weight and kept it off for five years or more. It is also important not to get discouraged. If you slip up, or “cheat,” get back on track at the next meal and do not let the minor moment of weakness sabotage your entire diet.
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