If we have to guess, you probably know that if you want to get fit, lose a few pounds, and lose weight, then you need to combine exercise with a good, healthy diet – usually a moderate calorie deficit. But not all forms of exercise are created equal when it comes to losing weight.
“Studies have shown that there are three types of activity to be combined to lose weight,” Michael Mosley, MD, the well-respected UK writer and TV and podcast host, recently told Express. “[They’re] high-intensity interval training (HIIT); low intensity or “random” activity; and weight training. “
In other words, if you want to get a leaner figure, you need to have a fitness plan that includes fast, intense workouts (like this one); You need to lift weights to build muscle, which in turn will help you burn more fat; and you need to be sure that you are doing more “casual activities,” which essentially means that you will need to exercise more throughout the day.
While he’s 100% right – if you do these three things consistently and eat the right diet you will lose weight – there are other things you can do along the way that will help you shed a few pounds and still do lose weight faster. In fact, we’ve asked numerous fitness experts for their specific tips to use in your leaner body journey, and below are their answers. So read on, and for a great strength training routine to do right now, here is the best 10-minute workout for a lean body fast, says Top Trainer.
According to Anu Lall, a certified yoga teacher, author and founder of YogaSmith, breathing work is an “extremely” underrated way to slim your body. “Powerful breathing exercises improve your training efficiency while optimizing the productivity of your personal vehicle – your body,” she told us. “Proper breathing is like maintaining your body’s fuel economy and can be incorporated into an exercise program with great results.”
She often recommends breathing exercises that can last more than 20 minutes for clients with limited mobility or injuries. For people struggling with obesity, she recommends practicing a yoga technique known as “Kapaal Bhaati”.
“It works well for weight loss,” she says.
To do this, sit on the floor with your spine upright. Then you take a deep breath. As you exhale, you pull your stomach in, pulling your stomach into your spine as you squeeze your abs with a slow, relaxed exhale. This way you will take 20 breaths, always paying attention to your body. “When breathing techniques are chosen correctly, they can help people lose weight and maintain a healthy BMI,” she says.
For what it’s worth, the new science affirms it in the importance of breathing exercises. A new study by researchers at the University of Colorado at Boulder, published in the Journal of American Heart Association, found that so is high-resistance inspiratory muscle strength training (IMST), or hard breathing with a breathing apparatus that offers resistance good for your heart as exercise hiking! Read more about the Secret 5 Minute Breathing Exercise Everyone Over 50 Should Do.
Like Dr. Mosley noted, “The ideal form of exercise for a lean body is a combination of strength training and high-intensity cardiovascular training,” said David Sautter, a NASM-certified personal trainer at Top Fitness Magazine. “Depending on your fitness level, you should either do three to four full-body workouts or two upper body and two lower body workouts per week.”
He advises you to focus on compound movements that target most muscle groups, “like the squat, deadlift, bench press, overhead press, and row.”
“Start with three sets of 8 to 15 repetitions for each exercise,” he says.
In addition, you should do HIIT a day or two a week. “I would recommend plyometric or jump-based training,” he advised. “These include jump squats, jumping lunges, skipping rope, box jumps, etc. Choose five to nine exercises and do 10 repetitions for each exercise without breaks. Once you’ve completed the list, rest for a few minutes, then do it two or three more times. The workout should only take about 15 to 20 minutes. ”And for more amazing workout tips, don’t miss out on the secret exercise tricks for a better body after 40, experts say.
As mentioned above, when doing a full body workout, you can use the workout technique known as super sets. “Full body workouts with supersets as opposed to the classic” body part split “with” leg days “and” chest days “can be very effective for quick fat loss and body composition change, and it only has to be three times a week “said Elliott Upton, a NASM-certified personal trainer at Ultimate Performance and director of LiveUP Online Coaching. “Superset training means that the rest time during training is shortened, the training intensity is kept high and you can burn significantly more calories in the process.”
For a great example of superset training, see The Simple Trick That Is Key To Better Workouts, Experts Say.
While the vast majority of the trainers we’ve spoken to advise you to do strength training or HIIT (or a combination of both) to maximize your fat loss and muscle growth, says an expert, Shannon Henry, RD, of the EZCare Clinic that you should get in the pool. “Swimming as a sport burns fat, shrinks inches, and helps you stay stronger, fit, and healthier than ever,” she told us. “Whether breaststroke or freestyle, intense swimming can burn 500-700 calories an hour. This is the most effective exercise for weight loss and toning.”
She notes that swimming involves all of the major muscle groups – from your abs and back to your arms, legs, hips, and glutes – and “it can be your only form of fitness”. For more information on swimming, see Why One Scientist Says Swimming is the one exercise closest to being a fountain of youth.
Like Dr. Mosley noted that getting up and moving more during the day is critical to losing weight. And while many experts preach the benefits of standing up from your desk and stretching, Matthew Magnante, a senior editor at Fitness Volt, advises increasing your intensity while you take a short break: skipping rope jumping. “Jumping rope easily burns twice the amount of calories in half the time, so it’s a good choice for sustained weight loss,” he says. For more information on the benefits of the jump rope, see The Secret Side Effects of Jumping Rope More, experts say.
This is the easiest tip of all, “walk more,” says Mike Tinney, CEO and founder of Fix Health. “Just add 10 minutes or more of walking to your day, every day (and don’t change your eating habits). Walking will boost your metabolism and the act itself burns some calories, but so many people say I don’t have time to Run, you can always find 10 minutes, you can put one foot in front of the other. ” To learn more about the amazing benefits of walking, check out this important side effect of walking, according to a new study.