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Home Exercises to Lose Weight Quickly – 5 Tips
Exercise is an important part of any weight loss regimen. But with busy schedules, we all want to know which exercises will help us lose the most weight quickly.
In general, there are two types of exercise: aerobic and strength training (or anaerobic), and each contributes differently to weight loss. Aerobic exercise burns fat calories while you are engaged 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 (RMR), which is the number of calories your body burns when you are at rest. Your RMR actually increases (ie, burns more calories) the more muscle your body is because it takes much more energy to maintain muscle than it does to maintain fat.
Important note: 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, muscle is a “good” type of weight and you should aim to build more muscle to help keep body fat at bay.
Here are 5 exercise tips – both aerobic and strength training – that you can do at home to lose weight fast.
Tip #1: Squats: Your buttocks and leg muscles are the largest muscles in your body. Every day in front of the mirror, put your feet on shoulder width, while you look forward and 10-20 times 2 or 3 sets of squat down-and-up. This will build your leg and butt muscles. When youarebuildingstrength,trytohold2orfivepounddumbbellsinyourhandsin your hands while you work out. Be sure to warm up first, and stop if you notice any sharp pain in your knees.
Tip #2: Pushups: Pushups are a form of strength training: during a pushup, your arms must support up to 70% of your body weight. Do 2 or 3 sets of 20 pushups to build arm strength and increase your RMR.
Tip #3: Jumping jacks: Jumping jacks are an excellent full-body aerobic workout that you can do at home. Do 4 or 5 sets of 20 jumping jacks, or as needed. Hint: if you live in an apartment or stay in a second-story bedroom, be considerate of your neighbors by going outside or doing so in a first-story room.
Tip #4: Walk Briskly: While walking is a great aerobic exercise by itself, brisk walking is even better for burning fat. Make sure you really stretch and warm up with just walking first. Once you start your faster walking pace, try to maintain as much speed as possible for as long as you can. If you get tired, try doing intervals of brisk walking followed by short periods of slower walking.
Tip #5: Step: Stepping is a great way to get your heart pumping and burn calories. You can use your stairs at home, but for best results I suggest buying specialized stackable step mats and stacking them at least 15 inches (38 cm). Do 2 to 3 sets of 20 steps each to start. Even though you may not feel like it’s helping steps, it is! This exercise will not only help you lose weight, but will also help shape your buttocks and legs.
An important element in a strategy to lose weight quickly at home is to do a combination of exercises that build muscle (strength training) while burning fat (aerobic exercises). Start a regimen of most or all of these exercises 2-3 days/week and watch the unhealthy fat melt away.
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