Before you start losing weight, it’s important to decide on how you’re going to go about doing so. First of all, you should decide on how many pounds of weight you want to lose and how much time it’ll take.
If you want to make sure most of the weight lost is body fat, you shouldn’t burn more than two to three pounds of body weight per week. This is because losing too much weight in a too short a period of time can result in losing muscle mass, weakening your immune system and causing constant tiredness.
After you decide upon the above-mentioned variables, you should choose how often and for how long you’re going to exercise to steadily lose weight. While frequency and workout length are important factors, even more important is the exercises you perform.
This is due to the fact some exercises can be performed for hours and aren’t as effective as other exercises, some of which you can perform in a much shorter period of time.
For instance, performing body weight exercises is beneficial because it boosts the metabolism speed, improves joint and bone functioning, heart and lung health, bone density, posture, digestion, and even brain function.
To enjoy all these benefits, you don’t need to go to the gym, because you can do body weight exercises almost anywhere to keep yourself fit and healthy without spending a single penny.
One of the most basic body weight exercises you can perform anywhere on a flat floor is a push-up. While there are many varieties of push-ups that help to target different parts of the body, the most commonly performed push-ups mostly hit the chest and biceps.
Start doing push-ups by putting your palms on the ground in shoulder-width position, and lower your body while keeping the back straight. After your nose reaches the ground, push yourself back to the starting position and repeat the process again.
Squats aren’t only useful when you need to lose weight but also when you want to strengthen your legs and butt. Start this exercise by positioning your feet shoulder-width apart, and use your legs to lower yourself up to the point in which your butt would be about ten centimeters above the ground.
After you reach this point, repeat the same process again. If you want to strengthen your legs even more while performing squats, take a short pause while your body is at maximum depth, or start using a barbell.
3. Air Squats
While air squats aren’t as good for growing stronger legs as regular squats, air squats are amazing when you need to add more variety to your calorie-burning workout. Begin air squats by positioning your feet a bit wider than shoulder width apart while maintaining a neutral spine position.
Keep your hips back with your body weight shifted to the heels while your chest should stay upright. When squatting down, keep your arms in front of you and when you hit the ground, move the hips all the way up to the starting point.
This exercise is one of the most effective ones when it comes to overall calorie-burning and metabolism boosting, so performing burpees is really important if you want to see fast results.
Perform burpees in a standing position and then jump down to the ground. Kick your feet back and perform a regular push-up and immediately after performing a push-up, jump back up to the starting position while keeping your hands up overhead.
5. Jumping Jacks
This exercise is one of the easiest ones so you can do it at the start or the end of your training. Begin this exercise by standing straight and jumping in the air. At the same time, raise your arms above your head and slightly part your legs.
As soon as you do, return your legs and arms to the starting position and repeat the process.