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February 22, 2020

The Best Exercises for Weight Loss

There’s no doubt about the study that nearly half of all of the American Adults attempt to lose weight every year, whether it's a new years resolution, or just for the fact that weight loss diets have failed many. 

Aside from dieting and concentrating only on different Keto Diets, Calorie focused diets, Intermittent fasting diets, exercise is the way to go for  weight loss because it burns calories and this plays a key role in shedding extra pounds. Simple math actually, when you consider - If you eat 2000 calories in a day and burn only 200 calories throughout the day basic math tells you that you're probably going to stay at the same weight level. 

Not only exercise will help you lose weight, but it has several other benefits including improved mood, stronger bones, less potential diseases, and reduced chances for diabetes. Read the researchhere.

There are a lot of exercises that can help you lose weight, and we will help you with the best ones down below. So, let’s begin. 


can walking help you lose weight

Don’t have the time to go to the gym and lift heavy? There’s nothing to worry about because walking is one of the best exercises to lose weight- and for a lot of good reasons. 

It’s easy and convenient for beginners because you don’t have to put 100% of strain on your body right from the first day you get started. It takes time and most people that begin exercising give up within a week or two because of soreness.  You don't even have to worry about buying any equipment. Also, walking isn’t a “High-Stress Exercise” and you won’t be facing any “Joint Stress” during or after the exercise. Simple long walks are highly underrated for overall health goals. 

According to astudy, if you're 154 pounds in  weight then you’re going to burn 167 calories per 30 minutes of walking at a moderate speed of 4KM/h. 

It’s easy to add walking in your daily life routine. Basic things from walking outside during your lunch break, to taking the stairs at work instead of the elevator all count in reducing weight naturally. To get better results out of walking, try walking after lunch and dinner because it will help you to digest food as well and you’ll burn some calories along the process. 

If you want to take a start right from today, then aim to walk 3-4 times a week for 30 minutes. You can gradually increase the walking time and days of walking as you become fit. Then you can introduce walking at faster speeds as well or longer distances without having to go to a gym to lose weight. 

In Short*Walking is a great exercise for beginners because it can be done anywhere and anytime. So, take a start from today or right now, because it’s worth your long term health goals. 

Jogging or Running

how much running to lose weight

Whether you’re into running or jogging, they both are great for weight loss and you can choose any of these choices. 

To most people, Jogging or Running might seem similar but that’s not the case at all. Your pace during the jogging is always between 4-6 miles/h, while a running pace is faster than 6 miles/h. 

According toHarvard health education, If your 154 pounds of weight, then you’re going to burn 298 calories per 30 minutes of jogging at a 5-mph pace, or 372 calories per 30 minutes of running at a pace of 6-mph. These are significant calories that burn fat, help you lose weight and improve cardiovascular function. 

Astudy also suggests that jogging and running can help you get rid of harmful “Visceral Fat,” commonly known as “Belly Fat.” This type of fat is highly responsible for you to get things like “Heart Disease and Diabetes.”

You can add both jogging and running to your daily life routine, and to get started with these exercises, start doing it for 20-30 minutes 3-4 times a week. If you have allergies, consider jogging or running indoors to keep the pollen away. This will prevent you from dangerous climate conditions and any obstacles that might get in your way when jogging or running for weight loss. 

In short*If you want to “Level up” for weight loss from walking, then jogging or running is the way to go for you. 


can you burn calories by riding a bicycle

One of the best and most popular exercises for weight loss, fitness and building stamina is “Cycling.” We recommend you try  this exercise for the following reasons: 

  • Increases cardiovascular fitness
  • Increases your muscles strength and fitness
  • Improve joint mobility
  • Improves balance 
  • Decrease your stress levels which are associated with multiple health problems
  • Improves your posture and coordination
  • Strengthen your bones
  • Prevention of many diseases by helping the body combat sickness and strengthening the immune system

Traditionally, cycling is done outdoors but if you don’t have a bicycle, you can join any gym near you because they have stationary bikes that allow you to do cycling while staying outdoors. If you don't have the money for a monthly gym membership, consider buying a quality exercise bike online. 

Cycling is great for people of all fitness levels, whether you’re a beginner or athlete. Plus, you can set the gears of the bicycle if the hard-level gear is stressing your joints. We personally like the idea of cycling or taking a spin class in doors where you are away from traditional traffic. Let’s face it we don't have the best drivers on the road and things happen. If you love the outdoors, consider going to a bike trail which may keep you safer in the long run while cycling for weight loss. 

In short*Cycling is what many people will recommend when you go for the mission of “Weight loss.” This exercise has a lot of other health benefits as well including; insulin sensitivity and reduced risk of chronic diseases. 


does swimming help with weight loss

Swimming is fun and who doesn’t want to lose weight by having fun and getting in shape? 

According toHarvard Health, you’re going to burn 233 calories per half hour of swimming if your weight is 154 pounds.

Let’s break down the benefits of swimming before we write more about it:

  • Swimming is a whole-body workout
  • It helps you build cardiovascular strength
  • Suitable for all ages and fitness levels
  • A great skill to have in the event of an emergency where you find yourself in water
  • Good for people with injuries trying to rehabilitate
  • Good for people with some disabilities that can help them refocus
  • Helps you with asthma
  • It’s considered safe during pregnancy
  • It burns calories
  • It’s fun!

So, these are the benefits you’re going to enjoy when going swimming with the aim of “Weight Loss.”

In short*Swimming is great for the people looking to lose weight, while enjoying fresh water, especially in hot weather.  Moreover, it may help you improve your flexibility and may reduce the risk of various diseases. 

Weight Training

does lifting weights help you lose weight

Weight training is a popular choice for many people who are looking for “Weight Loss Solution.”

Not only can weight training help you to lose weight, but it promotes strength and muscle growth. With the help of weight training, you’ll be able toRaise Your Resting Metabolism Rate (RMR). Increase your body mass index and burn fat while gaining muscle. Now muscle weighs more than fat so don't get confused if you put on weight if your lifting heavy, but it's good weight that your putting on. 

One 6-monthstudy revealed that, you’ll be able to increase your metabolism rate by 7% by simply doing weight training exercises twice a week. 

According to anotherstudy, exercising for 24 weeks can help you increase your metabolism rate by 9% among men and women and you’ll be able to burn 140 calories per day by only doing 11 minutes of weight training. 

In short*Weight Training isn’t the easiest of the exercises, but possibly the number one way to lose weight quickly. The muscle weight you put on is completely different from normal fat and unhealthy weight.

So, that’s all from the topic “The best exercises for weight loss” and we are hopeful that this content has helped you in achieving what you are striving for. Have any questions in mind? Feel free to comment down below. What are the best strategies or excercises that have helped you for weight loss? We would love to hear from you. Thank you for reading! For more excellent content on healthy living and visit ourAmazon store for amazing health supplements to buy online.

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