Everyone wants to be able to do the least exercise possible to reach the desired results. Seems like some people just can’t handle sweating for more than twenty minutes. I wonder, why? Sweating’s fun, isn’t it? Oh, well, regardless of that, research has shown that short BUT intensive work outs are the best for weight loss and getting in shape fast. But what are the best types of exercises to do to lose weight faster?
Cardio, cardio, cardio!
Cardiovascular work outs such as walking, bike riding, jogging and swimming will, as the name hints, boost and strengthen your cardiovascular system. What’s important to know? Cardio work outs are the best for people seeking to lower their cholesterol, lower their blood pressure and burn the most fat.
Research has shown that after any work-out you continue to burn fat and calories for a much longer period of time and cardio work outs cause this same effect for an even longer period of time.
Strength and Core Exercises
Muscle tone and core strength exercises will help you burn fat while simultaneously gaining muscle weight (the only type of weight you should ever wish to gain). For weight loss, the best exercises to try out are those that work with the abdominal fat (the most dangerous one) and other fat deposits in your body that might be causing cellulite and stretch marks to show.
- Ab Crunches: the classic ab crunch or most of its variants from the low impact to the most intense ones will help you burn the abdominal fat while defining the muscles of your torso. Start out easy with short sets of ten and increment the intensity and duration as time goes by. If you feel your abdomen trembling when you first do these, then you know you’re VERY out of shape.
- Squats: again, the classic and its variants will help you strengthen the muscles in your legs, burn fat deposits and get rid of cellulite while defining your muscles. For people with well-defined butts, I’d recommend focusing the weight of their body on their thighs. For people looking to shape their butt-cheeks, focus the weight of your body on them.
And general domestic chores helps you, or get a person in to help.
Some people just love staying in shape and as long as they have a TV show to watch or someone to talk to while they’re working out, they’ll never be bored. Others, need variety or get easily discouraged after a week or two of the exact same routine. Today we’ll share some ways to keep fitness routines interesting!
Turn your favorite TV show into a fitness routine: there’s many tv shows that have been turned into routine sets of exercises that are done when a character in the show does or says something. If you want to pick your own, make sure these are things that happen or tend to happen often in the show.
For example don’t pick “10 squats every time Homer Simpson does something smart” as part of a routine if you sit down to watch The Simpsons because we all know he generally never makes smart choices!
“10 squats every time Homer eats a doughnut” is more accurate 😉
Do a different work out every day: keep your fitness routine interesting by trying out or doing different work-outs each day. Try yoga one day and a new aerobics routine the next, you won’t only be working different parts of your body every week but you will also learn new moves and exercises that you might be able to implement to your very own personalized routines!
You could also join a gym that gives different group classes each day. Not only this is a way to keep fitness routines interesting, it’s also a great way to meet new people.
Re-create or Change your Current Routine: basically experiment, try new exercises that promise similar or better results than your current routine. If you’ve already gotten used to your fitness routine, crank up the intensity level and set new goals for yourself.
Go on adventures: instead of looking for new work out routines or exercises, do physically challenging activities that you are not used to doing often. For example, you can train for a marathon, plan a trip to go skiing, mountain climbing, trailing, learn to ride a bike, or swim.
There’s a lot of thought that goes into planning and starting a fitness routine that satisfies your body’s need and meets the intensity level needed. Sometimes people want to avoid work outs that tone and define the muscle to spare themselves the pain of the first few days even when they know this type of work out is exactly what they need.
Time & duration: Usually the best time to do your fitness routine should be during the time of the day you feel most energetic. This depends on whether or not you’re a diurnal or nocturnal person. Diurnal people have little to no to trouble waking up early in the morning to do their work out while nocturnal people might need to wait till the evening hours (5-7pm) to finally begin their workouts.
Duration will depend on what’s your purpose for planning your fitness routine. Are you working out to stay in shape or to get in shape? To keep your body in shape short but intense routines 2-3 times a week are best. To get in shape, plan routines for more than 3 times a week.
Areas of Focus: simple, what are the parts of your body you seek to work on? Are you wishing to tone some flaccid areas or simply feel more strength? The areas of focus will determine the types of exercises and work-outs you’ll do.
Place and Work-out: the place you choose to do your workouts in needs to be a place where you can move freely. If you don’t have trouble joining a group-class or doing your routine in public then perhaps a gym or a park could be wise choices. If you’re too body conscious, then find a room or space in your house that works best.
The workout you choose to do will depend on the areas of focus. If you want to improve your stamina, aerobics and cardiovascular work-outs are best. If you want build muscle tone and body strength then weights or pilates are your choice. For people seeking flexibility, then yoga and stretching routines are the best.
Diet and Supplements
I recommend you visit your doctor and nutritionist, you might even want to have a consult with a personal trainer before you decide what supplements you will need during your routine or what foods you need to consume to stay healthy.