Weight loss: Top workouts to burn body fat – exercise tips and tricks

Mother gets fit with her son with fun home workouts

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Weight loss is achieved through a calorie deficit which is where one burns more calories than they are consuming. This can be done through eating smaller portions of food as well as exercising regularly. An expert has shared the best workouts slimmers can do to help lose weight. 

Marvin Burton, Head of Fitness at Anytime Fitness explained that exercising two to four times a week is ideal.

He said: “When or if you have the time, I advise that four times a week is the most and two times a week is the least amount of time to exercise.

“It is a common and dangerous mistake to make to do too much, too soon.

“High intensity exercise in the form of jumping or rapid movements shouldn’t even be considered if you are new to exercise.

“Your muscles, joints and nutrition will struggle to cope right away.”

Marvin added that you will also be increasing your chances of injury with high impact movements as well as fatiguing yourself without having the ability that will aid recovery.

What are the best exercises for a beginner?

The expert explained: “For a beginner, fast walking is a good place to start as it is relatively high intensity and poses less risk.”

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According to Healthline walking just one mile can burn about 100 calories. 

It also provides other benefits like decreasing the risk of disease and improved mood.

Marvin added: “My suggested training method would be resistance training as it burns body fat for longer periods of time as well as being low impact and controllable.”

Resistance training is any exercise that causes the muscles to contract against an external resistance.

This can be through using dumbbells, exercising tubing, own body weight, bottles of water or using resistance bands.

According to the expert, resistance training is the best form of exercise to burn body fat.

He said: “It gives you much faster and longer lasting benefits for the time spent exercising. I would suggest starting with larger groups of muscle and work on improving muscles that are commonly weak and improve your posture.

“When these muscles are conditioned first, they improve your self-esteem due to your improved stances, confidence and you will have better structural balance of your body.

“This is something you can do from home, often with no equipment.”

Movements such as squats, lunges, press-tips and planks are great workouts according to Marvin.

The expert explained: “Lastly, professional athletes don’t even exercise five times per week, so don’t feel like you need to!

“If I had a client training five times per week, their programme would vary in the type of exercise and include recovery sessions.”

The NHS recommends aiming to do physical activity every day which includes 150 minutes of moderate intensity activity or 75 minutes of vigorous intensity activity a week.

Moderate activity includes riding a bike, dancing, brisk walking, hiking and rollerblading.

Vigorous intensity includes jogging or running, riding a bike fast, walking up the stairs as well as using a skipping rope.

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