Neither starve nor binge. Eat right. Similarly, neither should you over-workout nor skip it for weeks. Know the right proportion, eat, exercise right and you will be in your desired shape. Apart from workout and diet plans, take care of your mental health, motivation level, stress, and sleep management to achieve the desired results without any obstacles. So, if you have recently gained weight or if losing weight is your constant new year resolution, here are some extremely beneficial exercises and workouts that are highly suggested by many fitness coaches that aid in weight loss.
Walking is the most popular and loved workout by people from all age groups. It doesn’t cost you anything, such as buying weights or machines. All that you must have is a shoe and good space to move. Facts state that those who take less than 5000 steps a day are meant to have a sedentary lifestyle. So, take a 30 – 40 minutes brisk walk thrice a week either in the morning or evening. Some of the best ways to include walking in your daily life are taking steps whenever possible, reducing the usage of vehicles for short distances, taking dogs for walks, walking during a phone call, etc.
Relive the 90s by riding a cycle at least twice a week. Take your cycle to go to the school, to buy your daily essentials, or just take a ride in your city early in the morning to feel the fresh air. Apart from improving your fitness levels, cycling also improves your mood, provides greater mobility to the joints, and is one of the best workouts to get a toned lower body as it majorly uses the muscle groups of the lower body for pedaling. Cycling is even recommended by orthopedics as a part of recovery from fractures. Understand various other benefits of cycling, and get into the process.
Swimming is a fun activity and one of the top-rated cardio workouts. You will enjoy the process of losing weight when you begin swimming. It is a low-impact workout, meaning that people with joint pains or slight injuries can do it with a doctor’s advice. A person weighing 80 kgs can burn 817 calories by swimming fast and 572 calories by swimming slowly for an hour.
Some Indoor Exercises:
All the above mentioned exercises require you to move out of your house, and sometimes it becomes impossible for us to move out with the spread of the COVID virus and lockdown restrictions. Those exercises give you fresh oxygen, relax your mind, and relieve stress as you will be moving out, meeting your friends. But when situations do not favor you, follow these simple indoor exercises to stay consistent with your fitness journey.
- Side Lunges:
Keep your legs wide on a horizontal axis or a transverse plane. Join your hands together and lower your knee on any side until your leading knee is at a 90-degree angle. Make sure your backbone and hip are straight, and your feet are on the ground even when you lower your body. Take 10-15 repetitions at first, and you can increase the count gradually.
- Mountain Climbers:
Getting yourself into a pushup position. Ensure your back and knees are not hunched or bent. The whole body should be in a straight line right from your shoulders to your feet. Put your hands on the ground and bring any one of your knees close to your chest. Do 15-20 repetitions as you start. It helps you to improve your endurance and is one of the best whole-body workouts.
Lay straight on your back. Bend your knees and place your feet and knees at the hip-width. Ensure that your feet are placed flat on the ground. Then, place your fingers behind your head or neck and slowly raise your shoulders off the ground/mat you are using. Lower your back slowly and go back to the original position. Start with 10-15 repetitions while you can increase them later. You will have steel abs when you practice this exercise regularly.
- Dance Workout:
There are various types of dance workouts such as zumba, aerobic dance, Bollywood dance workouts or Tabata workout. You can play your favorite song, and enjoy your dance throughout the workout session. Start with 15 minutes of dance workout and then slowly increase the timings. It is highly important to have at least an online fitness coach to initially teach you the dance sequence and warm up exercises.
It doesn’t matter whether you follow indoor or outdoor exercises. It is highly important to stay consistent in the journey. Apart from staying consistent, it is more important to start rather than simply take up a resolution and just think. Take small steps initially such as working out for 15 minutes a day, and then progress with the repetitions and time. Instead of making huge changes, make small changes and start reaping the benefits as soon as possible. Procrastination is your biggest enemy. Kill it at once and you are set to go!