Weight Loss Basics: Exercises and Weight Training Tips

weight trainingLooking to lose some weight? Even if you have not much time to hit the gym, it is still possible for you to slim down and achieve the weight you want. All it takes is an individualized weight loss regimen that includes the right diet and set of exercises to target problem areas effectively. By being regular with your workouts and improving your eating habits, your goal of losing weight is within your reach. This post should assist you in starting a suitable practice that works in toning muscles, trimming the fat, and giving you the body shape you desire.

Basic Exercise Routines for Weight Loss

For busy individuals, the idea of working out at a gym may seem too much for them to do. After all, just the mere fact that you barely have any time left for yourself makes getting a membership at a gym a tedious task. However, losing weight does not need to be synonymous with going to the gym regularly. In fact, there are certain fitness routines that you can do even without the use of equipment. At the comfort of your own home, you can perform these moves and include them into your schedule. Just imagine how convenient it would be for you to exercise and slim down by doing these equipment-free workouts that are suitable for people with varied fitness level.

So, get started with your weight loss plans and improve your overall health with these exercise routines, stretching and weight training tips from the pros!

  1. Cardio Workouts

bikingCardio helps strengthen your heart and lungs while giving your metabolism a boost. For at least 10 minutes a day (or even more, depending on what fits your schedule), you should be able to work your way towards a slimmer and more toned body with cardio exercises.

Some cardio workouts that are effective in helping you lose weight include pushups, squats, brisk walking and rocket jumps. For instance, pushups help tone your abs, arms, shoulders, legs and buttocks. You can do three sets of pushups, beginning with inclined, then followed by a regular pushup, and ending it with isometric, which means holding the pose half-way down for as long as you can. Incorporate this exercise in your workouts at least twice a week to achieve good results, and build the number of repetitions per set as you get stronger.

Squats and rocket jumps are more focused on toning your legs and buttocks, as well as strengthening your core. Wall squats may seem easy to do, but this exercise offers outstanding benefits in keeping your legs and thighs stronger and more toned. Hold the pose as long as you can, although you can start with 2 minutes until you build it up to 5 minutes or so.

  1. Stretching Exercises

stretchingBasically, stretching exercises are performed before and after your workouts. These are excellent warmup moves to condition your muscles prior to going into more intense exercises. After your workouts, you should also perform some stretches as a means of cooling down and relaxing your body.

Certain yoga poses such as forward bends, head-to-knee, spine twist and the cobra are great stretching exercises before you begin your workout routines. When you have finished your workouts, you can perform the hamstring and calf stretch, which gently massage these areas of the body after a strenuous exercise. Always remember to do these moves slowly, gently and carefully to avoid injuries.

  1. Weight Training

The most important thing you need to know about losing weight is you need to first slim down, minimize body fat level, then tone your muscles. The secret to defined muscles and killer body is by cutting down body fat, so you can have an easier time shaping problem areas such as your tummy, thighs, arms and buttocks.

strength trainingFor weight training, you can do your bicep curls, tricep extensions, squats with weights, dips and bench presses. Keep in mind to start this process slow when you choose the amount of weight to lift. Don’t go too light or too heavy, otherwise, you will not be able to achieve the result you want. Build the weight each week, as well as the number of repetitions, once you have trained your muscles to adopt to the weight you are lifting. Also, give your body time to rest, which is why it is never a good idea to do weight training everyday. The moment your body has rebuild stronger muscles after tearing down weak ones, you will notice the different areas getting more toned than ever.

By applying these tips and techniques when it comes to weight training, stretching and doing cardio workouts, losing weight should never be an impossible task for you to achieve.