Exercise is an important part of any weight loss regime . However, with busy schedules, we all want to know what exercises to help us lose weight faster.
Generally , there are two types of exercises : aerobic and strength training ( or anaerobic ), and each contributes differently to the way of weight loss. Aerobic exercise burns fat calories that you are already in the exercise itself. On the other hand , strength training primarily contributes to weight loss by helping to increase the speed of your resting metabolic rate ( RR ), which is the number of calories your body burns at rest. Your RR actually increases ( IE , burns more calories ) the more muscular your body because it takes much more energy to maintain muscles than it does to maintain fat.
Important: remember that muscle weighs more than fat , so some strength training exercises will make you healthier and more attractive while not necessarily contributing to weight loss . But , muscles are a "good" kind of weight and you should aim to build more muscle to help keep body fat at bay.
Here are 5 tips for aerobic exercises - and strength training - you can do at home to lose weight quickly.
Tip # 1: Squats : Your buttocks and leg muscles are the largest muscles in your body. Every day in the mirror , put your feet shoulder width while facing forward and squat - and - up to 10-20 times for 2 or 3 sets. This will build your leg muscles and buttocks. As you build strength , try holding 2 or 5 pounds dumbbells in your hands while you work . Be sure to warm up, and stop if you notice any sharp pain in the knees.
Tip # 2: Pushups : Push ups are a form of strength training : during an iron arm must support up to 70 % of their body weight. Do 2 or 3 sets of 20 pushups to build arm strength and increase your RR .
Tip # 3: puppets : puppets are a great full body aerobic exercise that you can do at home . Make 4 or 5 sets of 20 jumps, or as needed. Tip: If you live in an apartment or stay in a room on the second floor , be considerate of your neighbors out or make them into a room on the first floor.
Tip # 4 : Fast walking : While walking is in itself a great aerobic exercise , fast walking is even better for burning fat. Make sure you really stretch first and warm up with regular walking . Once you start your fast paced walking, try to maintain as much speed as possible for as long as possible. If you are tired , try doing intervals of fast walking followed by short periods of slower walking .
Tip # 5 : Stepping : Stepping is a great way to get your heart rate up and burn calories. You can use your stairs at home , but for best results I suggest buying specialized stackable step and stack at least 15 inches (38 cm) belt. Do 2-3 sets of 20 steps each to begin . Even if you do not want to increase aid, it is ! This exercise will not only help you lose weight but also help you shape the buttocks and legs.
