WHEN it comes to losing weight, calories in versus calories out is the underlying equation you need to consider.
Consume more calories than you burn over time and you will gain weight. burn more calories than you consume over time and you will lose calories.
Exercise can, however, help speed up your weight loss because it contributes to a calorie deficit.
But what’s hot and what’s not when it comes to exercising for faster weight loss – especially if you’re trying to get in shape before going to the beach this summer?
David Wiener, Personal Trainer and Workout and Nutrition Specialist at Freeletics explains that if you want to exercise for the sole purpose of losing weight, you can and should try to avoid certain exercises.
He cautions, however, that it’s important to lose weight safely, aiming to lose no more than 1-2 pounds per week.
He says: “I hope that when you start exercising and feel all the wonderful benefits and improvements to your physical and mental health, you will exercise for more than just weight loss! “
Here’s what to deviate from if you want to lose weight, illico…
1.Yoga
“Yoga is a fantastic and beneficial form of exercise as part of your fitness program, however, if you want to lose weight, it’s not an exercise that will help you achieve your goal,” says David .
“Of course, any physical exercise will help burn calories and burn fat, but generally yoga is a quiet, soothing exercise, and doesn’t burn a lot of calories.
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“Yoga involves slow, controlled movements and rhythmic breathing, which promotes better posture, mobility and preservation of your joints.
“Although these types of exercises should absolutely be incorporated into any fitness regimen, they are not the best choice for burning calories.”
2.CrossFit
A form of intense exercise, CrossFit has exploded onto the fitness scene thanks to its mix of strength and conditioning exercises.
CrossFit essentially involves functional movements performed at high intensity.
Although David says that CrossFit is an intensive form of exercise that can help you get in shape and improve your health, if you are completely new to exercise and just want to lose weight, CrossFit can be a little too intense.
This could lead to injury and could cause you to roll back.
He says, “CrossFit is an intensive, performance-oriented workout that you might want to work on as you get fitter.
“Choosing to exercise at a more moderate pace will help, alongside a nutritious diet.”
3. Jogging
“Jogging is a fantastic exercise to help burn calories, burn fat and stay fit.
“However, you need to be far enough along in your running to make it a beneficial exercise for weight loss,” says David.
“New to fitness? Opt for walking instead, which is much less impactful and suitable for beginners.
“Aim to walk as much as possible throughout the day, taking steps when and where you can to burn maximum calories, increase energy levels, burn fat and improve your metabolism.”
Boost your walking by alternating the pace – for example alternate walking at a steady pace, brisk walking or walking on a steep slope.
4. Spot Reduction Exercises
“Despite what you think or what you’ve been told, you can’t choose where you’ll lose weight from,” says David.
“So if you want slimmer legs, engaging in lower body strengthening exercises won’t cause your legs to lose weight, but rather target your leg muscles and tone them instead.”
If you have a high percentage of body fat, you won’t see any results because the muscle is covered in a layer of fat.
“If you want to lose weight, focus on cardio training and eating healthy to lose overall body fat, otherwise you won’t be able to see your muscle definition.”
5. Too much cardio in general
Sure, cardio workouts such as cycling, swimming and running will burn calories, but David says it’s possible you’re overdoing it, which will actually slow your progress.
“If you do too much cardiovascular exercise, you can contribute to muscle loss, which is detrimental to your health and to your weight loss regimen.
“Losing muscle mass can slow down your metabolism, which can make it much harder to burn fat.”