If you want to know the most effective exercises to lose weight then muscle training or strength training is by far the best and quickest way to a perfect body. The reason is because for ever pound of muscle that you build you get to burn an extra 50 calories a day without doing an extra workouts!
Here are some tips to get you started:
- Dump the processed foods. They are usually full of sugar and fat so avoid these and instead eat wholegrains, fruit, veges and lean meats.
- Embrace housework. Physical activity isn’t just for the gym, by doing the household chores yourself you’ll be building up muscle and losing weight (and your house will sparkle too).
- Walk 10,000 steps a day. Thats around 45 minutes of walking every day. Most people only manage around 3000-4000 steps so look for ways to get more steps into your day.
- Get your heart rate up with aerobic exercise at least 3 times a week (more if possible). Aerobic exercises include walking, jogging, swimming, bicycling and even dancing.
- And of course try and fit a strength training muscle workout into your routine around 2-3 times a week.
Here are some great strength muscle training workouts you can do at home:
- Sit ups
- Crunches
- Leg Lifts
- Jack Knife Sit ups (raise knees to torso and allow face and knees to meet)
- V-ups (raise legs and torso simultaneously keeping legs straight)
- Side stretches (raise body off floror supporting yourself with your elbow)
- Lunge chop (using a medicine ball)
- Chair exercise (stand on a chair gripping the arm rests. . Press your back against the rear of the chair, tensing your abdominal muscles in order to raise your legs, lifting your knees towards your chest and keeping your back straight.
- Vertical Leg Crunch
- Long Arm Crunch
- Reverse Crunch
- Vertical Sit Up Crunch
- Bench crunch
- Leg Tuck
- Upright Sit Up
- Scissor cuts
If you want to lose weight, muscle strength training is where you should start. Not only will you expend calories exercising, you will also be building fat-burning muscle that will keep you losing weight all of the time, even when you are not exercising.
By using some of the muscle strength training exercises in this post, you should see results within one month.