Exercises To Lose Weight
people who engage in a weight loss program focus entirely on cardio
training which include running, cycling, aerobics and such. While
performing cardio exercises is certainly a good thing, you can
reap double benefits if you try to build some muscles as well
on your entire body. So there is no need to ditch your regular
cardio routine but instead make your weight loss regime even more
spicy by adding some muscle building exercises. No need to go
to the extreme and perform every exercise out there. I will simplify
focus on compound exercises. These are perfect for sculpting
your body and add some muscle mass to get the athletes' physique.
Compound exercises include any exercise which solicit several
muscle groups at once like push-ups, pull-ups, dips, squats,
lunges, bench press, bent-over rows, military press, deadlift,
pull-downs. These are powerful compound exercises which not
only help you to build muscle but also to burn fat and lose
weight as they demand much energy and effort. If you perform
several of them in a day properly with several sets and repeats
usually 3-5 sets per exercise and 8-12 reps per set, this will
be extremely beneficial for your weight loss goals. Use moderate
to heavy weights which allow you to perform between 8-12 reps.
In addition, this will give you an edge in your cardio training
as compound movements build muscular strength and stamina too.
Here is what you should know about compound exercises to lose
exercises will build muscle fast. With more muscles in your
body, your metabolic rate also known as your metabolism will
increase. Your metabolic rate is the speed at which your body
burns fat and also the speed at which it processes food for
digestion and energy. The higher it is, the more body fat you'll
burn and your food will get digested faster for use as energy.
This is why people who have sluggish metabolism tend to have
poor digestion and slow fat-burning activity, thus they gain
weight faster. Having a great metabolic rate will also have
a positive impact on your basal metabolic rate(BMR). The BMR
of a person is actually the minimal number of calories burnt
everyday even when at rest and doing nothing. So your BMR will
get a boost, hence you'll burn even more calories while doing
nothing as compared to a person with a sedentary lifestyle.
Due to a boost in your overall metabolic activity, you'll experience
better thermogenesis which is the production of heat in the
human body. Consequently, this will speed up the fat-burning
process and inevitably, you'll burn excess calories faster.
If you get rid of excess calories, naturally you'll end up losing
great thing about compound exercises is you just need to do
your muscle building routine twice per week say Monday and Thursday
or Tuesday and Friday. Here is an example:
- push-ups, bench press, squats, lunges, pull-downs
Thursday - pull-ups, bent-over rows, deadlift, military
these few compound exercises will give you a total body workout
as they solicit more muscle fibers during the movement. On the
other week days, you can perform your usual cardio routine.
If you follow this program religiously and adhere to it day
in day out, you'll be amazed how much weight you can lose in
a short span of time.
are some more tips. It's important to get adequate rest and
sleep to let your muscles recover and proper nutrition is key
as well. This is why it's imperative to have a solid diet in
place focusing on lean protein, complex carbs, vegetables, fruits,
healthy fats and water.
time, if you ever ask yourself whether compound exercises are
good to lose weight, refer back to this article.