Healthy and balanced diet requires nutritious food and exercise, but not all exercises are perfect for weight loss.
Some weight loss programs may advise you to do jogging for 30 minutes, while others even suggest you to spend time at the gym or using fitness machine, which are probably impractical for some.
In reality, the goal of proper weight loss exercise is shedding unwanted fat and toning the body, preventing it from looking too flabby because of fat buildup under the skin.
On the plus side, regular exercise also makes your healthier and more energized, which means there is general health benefit, too.
Perfect Exercises for Weight Loss Programs
Healthy quick diet like 3 week diet plans requires exercises that target various goals to create effective results. Here are some exercises that you can do to make your weight loss programs more effective:
- Interval cardio exercises. Cardio exercises that increase heart rates and stamina also shed your fat, which is great to shed unwanted bulk especially if you also have goal to tone the body (toning exercise will be more effective if you shed some unwanted fat first). Interval exercise is a great way to increase the effectiveness of exercise in shorter amount of time. For example, you can jog for 2 minutes and then run as fast as you can for 10 seconds before jog again, or fast walking for 3 minutes before walking as fast as you can for 20 seconds before slow down.
- Toning exercise. For effective weight loss programs, exercises will show better and faster results if you combine cardio and toning sport. This is because trained muscles will burn more amount of fat, even when you are sleeping. You can do this even without using expensive gym membership. For example, you can alternate between crunches, pushups, squats, lunges and weight lifts at home.
- Flexibility exercise. This is great to train your muscle, bones and joints so your posture gets better, your bones and joints are healthier, and your blood flow gets better. Flexibility exercise like yoga and Pilates can really boost your weight loss programs and make you look better. Plus, they also train your core (abdomen) and give your back and hips their much needed exercises, especially when you get older.
- Special core exercise. Core exercise is usually grouped in yoga and Pilates, but for specific core targeting, you can do plank exercise. You can either put your elbows and lower arms on the floor, or actually lift your body by doing full arm plank. Doing this will deeply strengthen your core, arms and legs.
You should make these exercises your routine, but with variations in frequencies.
For example: 20 minutes of cardio 3 times a week, 10 minutes of toning exercise 3 times a week, and 15-20 minutes of flexibility exercise 2 times a week.
As for core exercise, you can do it 20-30 seconds every morning or whatever you can (such as in flexibility exercise).
If you want to know how to lose weight in 2 weeks, combine these exercises with recommended meal plan, and you get the most ideal weight loss programs.