7 best exercises for weight loss
Why burning fat is important?
The human body has two primary sources of fuel; carbohydrates and fat. Carbohydrates are the body’s primary source of fuel, while fat is the body’s secondary source of energy. What this means is that if both carbohydrates and fat are present, the body will use carbohydrates first, until they are no longer available, and then shift to burning fat for fuel. If carbohydrates are too much and cannot be used up, fat will accumulate in your body – and obviously you will not look great!
The difference between weight loss and fat burning.
Weight loss refers to a decrease in your overall body weight from muscle, water, and fat losses. Fat loss refers to weight loss from fat, and it’s a more specific and healthful goal than weight loss.
Many weight loss programs claim to help you lose weight quickly and easily. However, it’s important to realize that a significant amount of this weight may include water and muscle losses.
Losing muscle can be detrimental, as muscle is a crucial component of your overall health.
Maintaining a healthy percentage of muscle has several benefits, such as:
- Improve general health including regulating healthy blood sugar levels.
- Maintaining healthy fat levels — like triglycerides and cholesterol — in the blood.
- Improve overall body figure.
- The more muscle you have, the more calories you burn at rest. This is the main reason why men generally have higher calorie needs than women.
How to lose fat and maintain or gain muscle
The most efficient ways to lose body fat whilst maintain, or even gain muscle is to:
- Include plenty of protein in your diet.
Eating plenty of proteins
Protein is also important for maintaining the muscle you have and supporting new muscle growth, especially when losing weight.
A 4-week study has shown people who consumed higher protein diet can lose more fat than people who consumed lower protein diet. The study also found that high intensity resistance exercise followed by a high protein recovery snack were even more effective in terms of losing body fat. This is because by taking protein snack (or protein powder), it limits one’s fat intake, created a calorie deficit (provided there is right amount of carbohydrate intake for adequate exercise fuel).
Eating plenty of protein with reduced calorie diet without weight training may not help you gain muscle; it definitely helps you maintain muscle while increasing fat loss. The current recommended protein intake is 0.36 grams per pound (0.8 grams per kg) of body weight per day.
The best exercises for weight loss.
Here is where Amonax can assist you to lose your fat quickly and yet healthily.
1. Weight training
Weight training is a popular choice for people looking to lose weight.
According to Harvard Health, it’s estimated that a 155-pound (70-kg) person burns roughly 112 calories per 30 minutes of weight training.
Also, weight training can help you build strength and promote muscle growth, which can raise your resting metabolic rate, or how many calories your body burns at rest.
One 6-month study showed that simply doing 11 minutes of strength-based exercises 3 times per week resulted in a 7.4% increase in metabolic rate, on average. In this study, that increase was equivalent to burning an additional 125 calories per day.
Another study found that 24 weeks of weight training led to a 9% increase in metabolic rate among men, which equated to burning approximately 140 more calories per day. Among women, the increase in metabolic rate was nearly 4%, or 50 more calories per day.
In addition, numerous studies have shown that your body continues to burn calories many hours after a weight-training workout, compared with aerobic exercise.
Amonax provides high quality home gym equipment that are made to last long, to help you do your weight training in the most effective ways.
They come with 20kg or 30kg weights to allow you to start immediately. Coupled with our barbell pad, you can purely focus on your hip thrusts, press ups or any other weight training exercises completely, allowing you to train in the most efficient way.
2. Interval training or hiit
Interval training, more commonly known as high-intensity interval training (HIIT), is a broad term that refers to short bursts of intense exercise that alternate with recovery periods. Typically, a HIIT workout lasts 10–30 minutes and can burn a lot of calories.
One study in 9 active men found that HIIT burned 25–30% more calories per minute than other types of exercises, including weight training, cycling, and running on a treadmill. That means HIIT can help you burn more calories while spending less time exercising.
Furthermore, numerous studies have shown that HIIT is especially effective at burning belly fat. Amonax provides effective tool for abdominal workout, both for losing belly fat and for gaining abdominal muscles: convertible ab roller, home workout set, and core sliders.
HIIT is easy to incorporate into your exercise routine. Here is a simple one using Amonax home workout equipment for fat burning or weight loss:
- 40 sec squats, rest for 20 sec – Amonax fabric resistance bands for legs and glutes can be used to increase resistance.
- 40 sec clap jacks, rest for 20 sec – Amonax resistance bands set can be used to increase intensity.
- 40 sec left leg front kick extension, rest for 20 sec.
- 40 sec right leg front kick extension, rest for 20 sec.
- 40 sec alternating reverse lunges, rest for 20 sec – Amonax booty bands can be applied for a harder workout.
- 40 sec skipping rope, rest for 20 sec – Amonax skipping rope is a great choice. Its patented funnel technology make sure the rope rotates smoothly without any interruption during jumping.
- 40 sec alternating lateral lunges, rest for 20 sec – Again, Amonax glute bands can be applied for a more effective workout.
Repeat this set 2-3 times depending on your fitness level.
Cycling is a popular exercise that improves your fitness and can help you lose weight.
Although cycling is traditionally done outdoors, many gyms and fitness centers have stationary bikes that allow you to cycle while staying indoors.
Harvard Health estimates that a 155-pound (70-kg) person burns around 260 calories per 30 minutes of cycling on a stationary bike at a moderate pace, or 298 calories per 30 minutes on a bicycle at a moderate pace of 12–13.9 mph (19–22.4 km/h).
Not only is cycling great for weight loss, but studies have found that people who cycle regularly have better overall fitness, increased insulin sensitivity, and a lower risk of heart disease, cancer, and death, compared with those who don’t cycle regularly.
Cycling is great for people of all fitness levels, from beginners to athletes. Plus, it’s a non-weight-bearing and low-impact exercise, so it won’t place much stress on your joints.
4. Running or jogging
Jogging and running are great exercises to help you lose weight.
Although they seem similar, the key difference is that a jogging pace is generally between 4–6 mph (6.4–9.7 km/h), while a running pace is faster than 6 mph (9.7 km/h).
Harvard Health estimates that a 155-pound (70-kg) person burns approximately 298 calories per 30 minutes of jogging at a 5-mph (8-km/h) pace, or 372 calories per 30 minutes of running at a 6-mph (9.7-km/h) pace.
What’s more, studies have found that jogging and running can help burn belly fat. Belly fat wraps around your internal organs and has been linked to various chronic diseases like heart disease and diabetes.
Both jogging and running are great exercises that can be done anywhere and are easy to incorporate into your weekly routine. To get started, aim to jog for 20–30 minutes 3–4 times per week.
If you find jogging or running outdoors to be hard on your joints, try running on softer surfaces like grass. Also, many treadmills have built-in cushioning, which may be easier on your joints.
Swimming is a fun way to lose weight and get in shape.
Harvard Health estimates that a 155-pound (70-kg) person burns approximately 233 calories per half hour of swimming.
How you swim appears to affect how many calories you burn. Per 30 minutes, a 155-pound (70-kg) person burns 298 calories doing backstroke, 372 calories doing breaststroke, 409 calories doing butterfly, and 372 calories treading water.
One 12-week study in 24 middle-aged women found that swimming for 60 minutes 3 times per week significantly reduced body fat, improved flexibility, and reduced several heart disease risk factors, including high total cholesterol and blood triglycerides.
Another advantage of swimming is its low-impact nature, meaning that it’s easier on your joints. This makes it a great option for people who have injuries or joint pain.
Pilates is a great beginner-friendly exercise that may help you lose weight.
According to a study sponsored by the American Council on Exercise, a person weighing around 140 pounds (64 kg) would burn 108 calories at a 30-minute beginner’s Pilates class, or 168 calories at an advanced class of the same duration.
Although Pilates may not burn as many calories as aerobic exercises like running, many people find it enjoyable, which makes it easier to stick to over time.
An 8-week study in 37 middle-aged women found that performing Pilates exercises for 90 minutes 3 times per week significantly reduced waist, stomach, and hip circumference, compared with a control group that did no exercise over the same period.
Other than weight loss, Pilates with resistance bands has been shown to reduce lower back pain and improve your strength, balance, flexibility, endurance, and overall fitness level.
If you’d like to give Pilates a go, try incorporating it into your weekly routine. You can do Pilates at home or one of the many gyms that offer Pilates classes.
To further boost weight loss with Pilates, combine it with a healthy diet or other forms of exercise, such as weight training or cardio.
Yoga is a popular way to exercise and relieve stress.
While it’s not commonly thought of as a weight loss exercise, it burns a fair amount of calories and offers many additional health benefits that can promote weight loss.
Harvard Health estimates that a 155-pound (70-kg) person burns around 149 calories per 30 minutes of practicing yoga.
Additionally, the yoga group experienced improvements in mental and physical well-being.