Best Ways to Lose Weight
A million-dollar question many people ponder is: what is the absolute best ways to lose weight. Many exercise buffs and fitness gurus will throw their hat in the ring and swear by particular routines. But the realistic truth is that there's no magic bullet. The best exercise to lose weight is: "the exercise you'll do," says Timothy Church, MD, MPH, PHD, a professor at Pennington Biomedical Research Centre in Batob Rouge, LA.
How can one be sure? It's not rocket science: weight loss is about creating a calorie deficit - burning more calories than you take in. Here are some interesting facts to weigh, in picking the right exercise.
- Choose something you'll enjoy and that isn't too demanding on your body. "The two things that stop people from exercising are either boredom or injury," says physical strength conditioning specialist, Ben Quist, PhD, NSCA. So, choose wisely.
- Go for cardio (aerobic) exercise rather than strength or resistance training. On all available evidence, "strength training itself will not lead to an appreciable amount of weight loss because it just doesn't burn enough calories," says Glenn Gaesser, PhD, FACSM, kinesiology professor and department head at the University of Virginia in Charlottesville.
- Incorporate variety or cross training (as the experts say) into your exercise routine. It means doing a range of different activities during your workouts. "Not only does this help keep boredom at bay, it's better for your body. Doing, different activities recruits different muscle groups. You're also less likely to develop an injury, says Quist, since doing the same thing day after day creates wear patterns on your joints.
Here are six simple, back-to-basics cardio workouts that you can start on immediately to get into that coveted, slim and trim category of Malaysians of which only a minority can boost membership:
For maximum calories burning and weight loss, running is probably the best option. Whether you are running outside or on a treadmill, it simply is the best because you are burning calories, as well as strengthening your legs and heart. For those with bad knees, the elliptical machine is a good choice. However, most important is choosing a cardiovascular modality or modalities that you enjoy.
Bicycling targets thighs and calf muscles. Effectiveness for weight loss depends on speed and resistance and incline level. Riding outside is always enjoyable, but if you're pressed for time, invest in a good quality exercise bike. Get on the bike and watch your favorite program on TV - multi-tasking that kills two birds with one stone. You'll get entertained and stay fit at the same time. Say goodbye to your couch potato days!
Swimming is definitely a top exercise to loss weight. Why? It exercises the entire body, yet it is low impact because you do it in the water that supports your body so injuries are kept at a minimum. To add extra bait to your routine, make sure you pamper yourself at the sauna or jacuzzi that's normally a staple compliment to any pool.
4. Brisk walking
Brisk walking is the easiest exercise and a great cardio workout that helps tone legs, stomach and hips. Sprinting, walking across hills or walking uphill will add to the amount of calories burnt and it tends to be dead easy to fit into daily life. The neighbourhood park is a good start or selected walking trails for the more ambitious.
Skipping is a seriously simple but effective weight loss exercise. 10 minutes of jumping rope burns the rough equivalent of running an eight-minute mile. And the positives continue to roll: It also improves cardiovascular endurance, coordination and agility.
6. Any Racquet Game
Racquet games like tennis, squash and badminton are great choices. The side-to-side, front and back, stop and start movements add up to a great cardio workout and thus help you lose weight big time. Just check out how slim our champions who dominate with the racquet games, such as Rafael Nadal, Nicol David and Lin Dan, you'll get the general picture. It's also a very sociable exercise and because you have to schedule to play with someone, chances of your copping out are much slimmer!