When it comes to successful and lasting weight loss, Physical activities and exercises will help you inch closer to your goal by burning calories and building muscle. However, that’s not the only reason to make exercise a part of your daily life.
Weight loss and muscle building are only the tip of the iceberg in this regard.
In this article, though, I will only focus on weight loss part. If you are interested you can check out the video below for more information on this regards.
Types of Exercises:
Exercise doesn’t always mean a gym or fancy home equipment. Our day to day activities also counts as exercises. Believe it or not, when you take stairs instead of elevators or clean your house these give a boost to your calorie burn.
Exercises can be of three types:
These are easy or medium intensity cardiovascular activities. Generally, heart rates remain quite stable around 55-85% of the maximum heart rates.
These are high intensity hard cardiovascular activities. These are mainly designed for the athletes.
Resistance Exercises or Weight Training Exercises:
Exercises reduce weight and burns fat because it forces you to use your muscles. When you exercises it becomes almost necessary for the body to make new muscles. Roughly every pound of muscles requires at least 50-100 calories to maintain its mass. So it is quite obvious that the more muscles you have faster would be your fat burning.
Now, Though, it is not essential, strength training always gives you the boost in burning fats and losing weight quickly.
Here are a some chosen few that works tremendously in burning your calorie and building muscles.
Whole Body Workout
When you have a shortage of time and you want to get the most out of your efforts it is very crucial that you choose exercises that impact the muscles of your whole body. Here are 3 such exercises that will not only hit the largest muscles of your body but also pretty much impact every other muscle of your body.
Though these exercises are best done at the gym, You can perform them in your house if you have dumbbells. Nowadays, it is very easy to get them at your doorsteps from amazon.
Incline Bench Press:
This is probably the best exercise for building your upper body muscles quickly. This exercises mainly targets your pectoral muscles (the chest). But it also works on your frontal deltoids (front shoulders), muscles around the rib cages and triceps (back of the upper arm).
For the instructions on how to do inclined bench press see the video below
These are one of the best fat burning exercises. Goblet squat works on more than 200 muscles in your body including some of the biggest ones like the quad (large muscles in front of the leg), Glutes (Butt) and Hamstrings (Large muscle in the back of the legs).
This Video here will show you how to Goblet Squats.
These exercises work on the back of the torso and upper back muscles (Latissimus dorsi), back of your shoulders and spinal muscles. Bent-over rows are an excellent exercise for building muscles very fast.
Here is How to Bent over rows
Exercises for Abs:
Though the exercises mentioned earlier is more than enough for you to burn fats and lose weight, here are a couple of exercises that you can do as add-ons. These two are not mandatory for burning fats but if you are aspiring for a six pack abs then you need to add these two exercises to your daily routine. These two exercises work far more effectively than any of your sit-ups and crunches.
Planks work on your core. If you have never done these you might be missing something. It flattens your stomach and strengthens your abdominal muscles.
Here is How to do planks Don’t worry it is very simple
This is a modified version of the main plank exercise. Side planks work on your obliques.
See The Video Below on How to do Side Planks
Exercise is only a part of the whole system of quick weight loss To Know about the whole system visit