If you want to lose weight but don’t have time to take away the gym, you’re lucky.
Several forms of exercise can burn hundreds of calories, and studies have shown that they are beneficial in a short time.
Will Duru, Pt, and founders 12 personsstates: “If you want to accelerate your weight loss, adding some form of exercise to the mix can help.
“Exercise helps put you in a calorie deficit – alias, you burn fewer calories than you burn.”
Calorie out is the basic rule for weight loss. So, if you burn calories alongside exercise, you are on the right path to losing weight.
But Will says that increasing your exercise can make you starve, so you may end up eating back at the calories you burned.
“This is where you need to be careful because you don’t want to have a calorie surplus when weight loss is your goal,” he explains.
“We use apps like myfitnesspal to track calories, so we know what we’re burning, so be careful not to get too hungry and low in calories.”
Ready to track your weight loss quickly? These science-supported simple exercises can help…
Underwater Training: 6 lbs (3kg) in 10 weeks
Is exercise underwater fantasy? That may be the secret to rapid fat loss.
An attractive new study published in the Open Access Journal BMJ Open When the study participants performed one-hour exercise classes in water, including yoga, zumba, aqua aerobics, and an underwater treadmill, they lost about 6 pounds (3 kg) of weight and an impressive 3cm from their waist.
Less than 300 people carrying excess weight participated in the study and took two or three underwater classes each week for 10 weeks.
It is believed that water adds extra resistance to your training, which increases calorie burns.
Will said: “Extra resistance means that the muscles have to work harder.
“In addition, resistance is best for building muscle, and the more muscles you have, the more quickly you get metabolism, which means you burn more calories at rest.”
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HIIT Workout: 15 pounds (nearly 7kg) in 8 weeks
High-intensity interval training, including short matches of intense exercise, has been praised in the past for its fat burning ability. Research backs up this.
In one study, overweight men and women performed three nights of treadmill HIIT training each week over eight weeks, with average weight loss of 12 pounds (5.75 kg) for women and 15 pounds (6.92 kg) for men.
Research published in the journal NatureWe also found that the average body fat percentage in the HIIT group in women was reduced by 21.48% compared to the female group who underwent continuous training at moderate intensity.
The male HIIT group had a 14.81% decrease compared to the male group that had continued training.
Participants adjusted the treadmill speed to ensure their heart rate quickly reached 85-90% of their maximum heart rate.
They held this for 4 minutes, then slowed down the pace and ran for 3 minutes at 50-60% of their maximum heart rate. This was repeated four times.
Also, HIIT has been investigated to burn calories faster than other exercises.
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Research published in Journal of Strength & Conditioning Research We found that 30 minutes of HIIT training burned up to 30% more calories than 30 minutes of weight training, running and cycling.
Will said:
“This helps you burn more calories as your heart, lungs and muscles work harder.
“If you’re short on time, HIIT is the perfect way to make sure you’re still trained.”
Walking: 18 lbs (8.08kg) in 24 weeks
The potentially most underrated form of fat loss, walking is free and accessible, and can be easily adapted during the day.
A 24-week study found that overweight women lost an average of 8.08 kg (equivalent to 18 pounds) during their active 25-minute walk every day, while reducing their waist size by an impressive 8.78cm.
A study published in the journal found that women who went on a single active 50-minute walk actually lost about 1.7kg on average. obesity.
Women who participated in this study burned 500-600 calories more than usual daily.
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If you’re wondering if you have time to adjust the steps, Will says:
“Can I take an active walk towards the places I need to go to that day and make it part of your day, rather than adding it?”
Slow walking has been shown to help spur weight loss.
A 30-week study published in the journal Nutrients Two groups of women were tracked – one group walked fast for 4 days 4 days a week, and the other group walked about 54 minutes for 4 days a week.
Those who walked at a slower pace lost 2.73 times more fat than women who walked faster.
Don’t forget all the other health benefits of walking.
“Walking is great for heart and lung movements. It releases endorphins, relaxes the body, and reduces impact so it doesn’t damage muscles or joints,” Will says.
Pilates: 5lb (2.4kg) in 8-24 weeks
It may be a mild, low impact exercise, but Pilates has been shown to help you lose weight.
Pilates includes low-intensity controlled repetitive movements, sometimes adding resistance.
Research published in the journal Frontiers of physiology Analytical data from 11 randomized controlled trials, including a total of 393 participants.
People who received Pilates 2-3 times a week for 45-90 minutes and Pilates 2-3 times a week lost an average of 5 pounds (2.4kg) over 8-24 weeks, depending on the study.
Additionally, participants lost an average of 4.7% body fat.
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Can fat loss be targeted in one area?
We all have these wobble bits that want to change more than the others.
The reduction in target fat, often referred to as “spot reduction,” is the idea that by focusing exercise on that area, you can lose fat from certain parts of the body.
However, the scientific consensus is that spot reduction is primarily mythical.
When you lose fat, it tends to spread across your body and appear in genearl.
This is determined by genetics and hormonal factors, not specific exercise.
However, you can focus on specific muscles. Certain muscles help to maintain their tone and growth.
This can contribute to the different appearance of the area, especially if you are leaning (which means there is not much fat there).
To reduce fat:
- Reduce the calories you eat
- Have a balanced diet and eat plenty of fruits and vegetables. These contain fibers that will help you get more filling
- Exercise more regularly than before. This could be walking, gym class, or weight
- Stick to the long term. If your plan is too dramatic, you are more likely to give up
