wellness and fitness
Exercises for weight loss and weight loss
Monday August 29 2022
Avi Fitness Gym, personal trainer Trizah Mudengani demonstrates how to do a beginner side plank at the gym on June 9, 2022. PHOTO | FRANCISCO NDERITU | NMG
The reasons for exercising differ from person to person. Some go to the gym to lose fat or weight, while others want to build enough muscle.
However, there is a fine line between losing fat and weight as they are interconnected as burning calories leads to fat and weight loss.
However, having low body fat means building lean muscle mass by reducing total body fat mass, whereas weight loss generally involves a decrease in total body weight comprising muscle, water, fat, and bone.
Fitness trainer Robinson Joel, commonly known as Robby-Piyo, says it can be hard to tell if you’re losing weight for fat or muscle.
Burning body fat leads to building lean muscle mass which also results in weight loss because the result is less body fat.
He explains that a person can track weight loss by using a simple scale, while for fat loss, one can use body fat calipers or a highly accurate electric smart scale.
Diet
To reduce weight or body fat, Robby-Piyo says that a healthy diet plays a key role.
Following a nutrient-dense, calorie-deficient diet, says Coach, is an effective way to lose fat. This is in addition to a high-protein diet that helps with metabolism, regulates fluid balance in the body, and maintains and supports the growth of new muscle.
To lose weight, he says, a person must create a calorie deficit by eating fewer calories, which means more fruits, vegetables, whole grains, lean protein foods, low-fat dairy products, fewer sugary products and beverages, processed meats and food. fried.
exercises to lose fat
Robby-Piyo explains that a combination of moderate to high intensity cardio and strength training is ideal for burning fat.
Fat-burning workouts tend to focus on high-energy or intensive movements, including burpees, slams, battle ropes, squats, and deadlifts.
This is because the exercises challenge multiple muscle groups, which in turn helps build more muscle while also burning fat by expending more energy.
“Any type of cardio exercise that gets your heart rate up to about 60 to 90 percent of your maximum heart rate will work. A combination of resistance and aerobic training leads to fat reduction,” says AV Fitness Trainer.
“High-intensity interval training (HIIT) has been shown to be a fat-eater because it results in excessive oxygen consumption after exercise, and the more muscle you have, the more calories you burn at rest.”
Belching
This is a full body workout that works your entire body starting with your back, chest, arms, core and legs and targets your abs, chest and shoulder muscles while also working your quads, hamstrings and the buttocks. Burn extra calories while speeding up your heart rate to boost metabolism.
medicine ball shots
Medicine ball punches not only burn fat, but also relieve stress. It’s all about using your whole body as you raise the ball overhead, standing on your toes, and then using your core, hips, and arms to hit the ball down.
back squat
Compound exercise is also a fat burner, Robby-Piyo says, since a person engages multiple major muscle groups and expends a lot of energy to move the weight.
“For maximum fat-burning potential, employ proper form by engaging your core, reaching a depth suitable for your own mobility (parallel or just below), and working slowly on each rep.”
heavy lifting
Heavy lifting acts like a fat burner and deadlifting is one of those exercises, the trainer says. The exercise engages the entire body, particularly the posterior chain and lower body, and the effort it takes to move the weight off the floor kick-starts the metabolism.
“It activates an individual’s core and helps stabilize the spine, glutes, and hamstrings that are used to lift weight off the floor.”
battle ropes
Battle ropes is a high-intensity exercise that challenges the entire body, as almost every muscle in the body is used to swing, hit, and shake implements while squatting, lunging, and jumping. This increases your heart rate and causes fat burning.
exercise to lose weight
Walking
Walking is a low-impact exercise and one of the best exercises for weight loss, especially for beginners.
Walking 30 minutes to an hour three to four times a week at a moderate pace can burn 167 calories.
“One can gradually increase the duration and frequency of walks as one becomes more fit, where an individual can now graduate to jogging or running.”
Cycling
Cycling is a low-impact, no-load exercise that can be performed both outdoors and indoors in the gym. Cycling is not only great for weight loss, but also for improving general fitness, which helps a person avoid heart disease.
The trainer notes that an individual can burn 260 calories on a stationary bike while pedaling at a moderate pace.
Swimming
Swimming is great for people with joint pain or battling injuries. A person can burn approximately 233 calories every 30 minutes of swimming depending on the style of swimming, be it butterfly, backstroke and breaststroke.
“Swimming for an hour three times a week will help reduce body fat, improve flexibility, and reduce various risks of heart-related disease,” says Robby-Piyo.
interval training
Commonly known as HIIT, it incorporates short bursts of intense exercise to raise your heart rate alternated with 15-second recovery periods.
It is ideal for burning calories faster compared to other exercises, burning at least 25 more calories per minute than other workouts such as weight training or cycling and running.
Lizards
Exercise is good for stabilizing your core, strengthening your upper body, and building muscle mass in your arms.
For a beginner, 3 sets of 10 reps with a 60-second rest period between each set is recommended. One can then gradually increase the number of repetitions improving strength and fitness.
dead weight
Deadlifts are good for building muscles in your lower and upper body while reducing fat. To make it feel more like cardio than weight training, a person can increase reps while lightening the load to 50 to 70 percent of the maximum. A person can do between one and 3 sets of between 10 and 20 repetitions.
