The reason why you are exercising, should be to feel good, reduce stress and live longer. But many people, like Americans, exercise in order to lose weight. With a huge number of exercises and fitness classes to choose from, it’s sometimes difficult to know where and what to start (Hot yoga, Weights or Cardio). Michele Olson, PhD, a professor at Auburn University in Montgomery, suggests to follow next advices, and watch the pounds melt away.
- Lift Weight, Lose Weight
Because of the lower levels of testosterone in women, they won’t develop softball-size biceps, explains Olson, after hitting the weights three times a week. They’ll lose fat while preserving muscle mass. By, maintaining the muscle mass it is, also maintaining a higher resting metabolic rate, which improves the efficiency at burning calories. The results of the study from the University of Arizona showed that lifting heavier weights, even twice a week are better and can prevent weight gain. It happened, also in women over six years in postmenopausal women.
- Include Cardio
For effective losing weight, the aerobic exercises should be an obvious part of your workouts. Even you are not a long-distance runner, performing high-intensity interval training (i.e., sprinting) will allow you to burn extra calories in shorter periods of time, explains a Journal of Obesity review. These HIIT sessions might be especially good for busy people, who struggle to make time for longer sweat sessions. It is recommended to try alternating ten 60-second moves (with 90 percent of your maximum of effort) and 60 seconds of rest between them for 20 minutes.
- Stop Focusing on Your Abs So Much
Focusing on doing crunches all day long, will be of benefit in exercising your ab muscles, which is strengthening the core, however, it is not maximizing the number of calories you burn. Every muscle of your body should be engaged to have the full effects, not just the ones around your stomach. The goal is not to see your strong core if there’s a layer of fat over it.
- Don’t Forget About Yoga and Pilates
Yoga and Pilate’s session are not equal in calorie-burning benefits as HIIT sessions but that doesn’t mean you should skip them entirely. According to Olson, both kinds of workouts are great for strength, core development and balance, and they help with recovery and increase flexibility. It all helps you to be better at doing other cardio activities, like spinning, jogging or swimming and lifting weights.
- Consistency Is Key
The chosen workouts should be done with consistency, to be stick with it. In fact, a database of thousands of people who’ve performed about an hour of exercise each day was able to successfully maintain their weight over the years. This means that high levels of physical activity are a major key to keeping the weight. The recommendation of Olson is to do about an hour of exercise five to seven times per week, e.g. cardio five days a week and weights twice a week, with yoga and Pilates sprinkled in.