The Best Exercises for weight reduction

As discussed in a previous blog post, the more calories you burn per day, the faster your weight reduces. Approximately 1000 calories should be burned per day for losing a pound in 4 days. Now burning 1000 calories per day by exercise seems like a real hectic job, and is correct. So to back up your exercises for weight loss, you need a clean diet of around 1500 calories per day. If you maintain this, then burning a mere 400-500 calories per day will speed up your weight loss at an unbelievable magnitude. Another important factor in weight loss is the consumption of white carbs. Look after them as well. Take as many veggies as possible, avoid as many carbs (white bread, white rice, buns etc.) as you can.

Now to not further bore you with details, let us move towards the exercises.

Cardio Workout

Cardiovascular exercise (cardio) is the most common form of weight loss exercise. It is effective, increases heart rate and metabolism too which are the key elements for weight loss.

Some of the best cardio exercises are:

• Running

          Start with 20 -30 mins per day. And gradually increase to 60 mins. Not more than that. 60 mins of constant running and jogging burns a substantive amount of calories. Some 300-400 to be precise.

• Cycling

          Cycling is another good cardio exercise. 25- 35 mins per day is sufficient for a healthy and consistent weight loss routine.

• Hiking

         Physicians rate this as one of the best exercises ever as it freshens the person and all the body parts are involved in the motility. The climb in the hiking helps you to tone up your lower body as well as the fresh air from the greenery gives your skin a nice fresh look.

• swimming

        Probably one of the toughest exercises one can endure. Takes a bit of practice to master but still a very good cardio exercise. 

• Skipping

       The best ant the toughest cardio exercise i have ever come across. Burns a lot of calories. Even skipping the rope for a minute continuously causes you heart rate to rise at a great magnitude. But should never be doe excessively. At most should never exceed 2 minutes continuously, as it causes serous tissue damage and at some extreme cases even tendons get adversely affected.

HIIT (High Intensity Interval Training)

HIIT is a specialized form of interval training that involves short intervals of maximum intensity exercise separated by longer intervals of low to moderate intensity exercise. Because it involves briefly pushing yourself beyond the upper end of your aerobic exercise zone, it offers you several advantages that traditional steady-state exercise (where you keep your heart rate within your aerobic zone) can’t provide

• HIIT trains and conditions both your anaerobic and aerobic energy systems. You train your anaerobic system with brief, all-out efforts, like when you have to push to make it up a hill, sprint the last few hundred yards of a distance race, or run and hide from your spouse when they won't stop nagging you about the dishes.

• HIIT increases the amount of calories you burn during your exercise session and afterward because it increases the length of time it takes your body to recover from each exercise session.

• HIIT causes metabolic adaptations that enable you to use more fat as fuel under a variety of conditions. This will improve your athletic endurance as well as your fat-burning potential.

The key element of HIIT that makes it different from other forms of interval training is that the high intensity intervals involve maximum effort, not simply a higher heart rate. There are many different approaches to HIIT, each involving different numbers of high and low intensity intervals, different levels of intensity during the low intensity intervals, different lengths of time for each interval, and different numbers of training sessions per week.

Now many websites will show you different schedules of your HIIR. But i disagree to them, my point of view is that you schedule your own training according to you capability. I know its hard, but if you've got it in you, you'll embrace success nay it will embrace you. You can start off by an example as:

• Do 5 minutes consecutive running
• Drop down instantly and do 15 pushups
• After an exact 10 second break do 1 and a half minute of skipping
• Do 15 squats
• Now take a 30 sec break
• Now start over again

You can vary the routine as it suits you. 

In the end, don't give up, Achievements are never made over night. You will be disappointed, you will be frustrated. Put on some nice earphones and listen to fast songs with nice bass.  Don't give up! Don't give in! Never back down!

a lil help from sparklepeople.com :)