Cardio Workouts For Weight Loss

Those who have been through the excruciatingly painful task of losing weight, know that burning fat is not a walk in the park, literally! Many of those who go for a brisk walk every morning or evening, thinking that it will help them burn a few calories, are soon jolted out of their illusions when they come to know that it is one of the least strenuous and effective cardio exercises that would help lose weight. 

It is effective only over long periods of time and requires stricter diet control, which is impossible for many of us! If one really wants to lose weight and make it effective, one has to go for a workout regime that would really increase the metabolic rate so that fats burn faster and thus aid in weight loss. One has to opt for workouts that are a bit more strenuous and would burn more calories even in a shorter span of time. Heavy cardio exercises like cycling, running, and swimming are the way to go. Here are some cardio workouts for weight loss that burn calories faster.

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Here are a few cardio workouts that aid in weight loss

Bicycling 

Perhaps the most eco friendly and least boring way to lose weight would be about 45 minutes of cycling every day – it could be on the stationary cycle or the mobile one. It comes under aerobic exercises and is extremely helpful for toning muscles of the upper thighs and calves. In addition to all that, it helps build stamina and is excellent for the heart, blood vessels, and lungs. The best part about it is that one can do it in the open as well as in the comfort of one’s home, with an easily available exer-cycle. Many exer-cycles are foldable and occupy very little space. It is, however, advisable to wear lose and comfortable clothes and durable shoes while exercising as strenuous as this. Also, it is better to do some stretching exercises before going for a non-stop cycling session.

Step Aerobics 

Step aerobics are excellent for building lean muscles, which will result in increased calorie burning. Because of the motions done in step aerobics, much of the muscle gain will be in the legs, buttocks, and arms. The increased muscle activity in these areas will assist in firming them up and getting rid of extra fat stored there. It is also a way to increase the metabolic rate of the body. Assuming that your intake of food remains the same, your body will actually begin to lose weight rather than gain. All you need is comfortable shoes, a room, and music. Make sure you do stretching exercises prior to it and go from slow to fast to slow again.

Swimming 

The only other exercise that could give the whole body a workout is swimming. The breaststroke alone can burn about 400 calories in half an hour. After all, swimming uses almost all of your major muscle groups. It places a vigorous demand on your heart and lungs. Swimming is also popular with people who are extremely overweight, pregnant, or suffering from some kind of injury. It is excellent for toning the thighs, calves, upper arms and the buttocks, which many people complain they can never get rid of.

Cardio Kickboxing 

Though this was primarily supposed to be a ‘male’ form of exercise, kickboxing is now finding a heavily accepting crowd with the so-called weaker sex! The only difference is that women take it to be able to lose weight. One could begin with aerobics or with any other form of stretching exercise to warm up before beginning a rigourous kickboxing regime.   

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Fasting To Lose Weight Fast

Fasting has always been a part of many religions. It is a time of repentance, of cleansing both the body and the soul. It is also a scientific fact that fasting is the best way to detoxify the body as during fasting the body does not have to spend the energy on digestion. As such, it uses this energy to cleanse the body. Since the body stores fat reserves, during fasting, it utilizes these reserves to run the system. Comparing crash diet and fasting, it can be blatantly said that the former pose to be of little help in losing weight as in most cases the craving for the food remains intact. As such, the person tends to fall back to the original routine again, thereby gaining more weight. 

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In fasting, however, there is a greater amount of control over food addiction. Also, in fasting, the weight is lost quickly, as more and more fat reserves are used, due to less or no food intake. While on fast, drinking juice, water and eating raw and organic food is allowed. These provide the necessary nutrients to the body. However, when fasting, caution is advised and it should be done in a planned manner for better results. Given below are a few weight loss tips through fasting.

Quick Weight Loss Tips Through Fasting

Firstly, find out if you are medically fit enough to go on a fast. If you are suffering from any disorders or diseases, then you should go for fasting under medical supervision. Also, it is very necessary that you mentally prepare yourself for the fast so that you do not leave midway. Determination is the key to fasting. You should be determined to go on the fast to have successful results.

Before starting on the process, do a complete research to familiarize yourself about the various types of fasting for weight loss. There are several types of fasting like water fasting, juice fasting and the like. Find out which type of fasting will provide you the most benefit and which ones appeals to your body type the most.

Once you have decided on the fasting program, you should not immediately set up on a long duration fast. First take several short fasts, so that you understand how your body reacts to it. Only after that you should go for a fast of a longer duration.

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Initially fasting may create various gastric discomforts. As such, it is advised to use a colon cleansing supplement to cleanse the colon so that you do not discontinue the fast due to gastric discomfort.

During the fast, you should drink at least 10 glasses of water every day, even if you are on a juice fast. It is always better to drink purified water, as the tap water may reintroduce the toxins into the body.

Breaking the fast is also a very crucial step as starting on a fast. Do not break the fast with a large meal. Start with a glass of lime and salt juice and then eat a small meal so that the body reacts to the food better. Once this is digested, eat normally.

If food addiction is also an issue that you need to deal with, apart from weight loss, then you should go for a ten to thirty day fast. This is very effective in curbing the food addiction. Another effective way is to alternate between fasting and eating. Fast for a two to three days and then eat a healthy organic meal. Then, again go for a fast and then resume eating.

Another effective fasting method for weight loss is to consume raw foods during the fast. This will help you stop bingeing on food after the fast. Raw foods will not only keep you full, but also provide the body with nutrients, so that you do not get malnourished during the fast.

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Effective Ways To Lose Weight

When we look around us, we find several people starving themselves and overdoing exercises to lose weight fast. However, if you are looking for an effective weight loss, you must approach towards it slowly and steadily, while observing the health program regularly. Losing weight by following a crash diet or excessive exercising sooner or later affects the person adversely, resulting in low immunity or horrible looking stretch marks. 

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Hence, it is vital not to hurry up and torture your body for losing weight, as your body shows slow changes in terms of food and exercise. Now, the only question rendering your mind would be how to lose weight effectively? Given here are some simple tips for reducing weight effectively and efficiently. Do not rush through them, approach them slowly and you’ll see the difference within a week.

Tips For Reducing Weight Effectively

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Water

Drink 8 to 12 glasses of water everyday to keep your body hydrated. Reduce your intake of beverages like tea, coffee, cola and other aerated drinks that negatively affect your body. When your body is supplied with sufficient water quantity, it flushes out toxins and increases fat metabolism.

Eat 5 Meals a Day

People often skip breakfast and other meals to lose weight, but little do they know that their metabolism is affected. Eventually, they end up eating a large meal since they are hungry. Eat five times a day with three big meals and two mini meals. Missing breakfast is a big ‘no’ at any cost.

Exercise

Do not expect to lose that extra flab by sitting on your favorite couch all day. Get up and get going! Exercising is a crucial component for losing weight. Exercise increases metabolism rate and build muscles. You can opt from lifting weights, running or jogging.

Sleep

Sleep for at least 6 to 8 hours daily. People often get confused when it comes to relating sleep with reducing weight. Your digestive system gets enough time to digest food properly, while you are asleep for 6 to 8 hours. Thus, sleep well and see your weight falling.

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Walk

Ensure that you walk wherever and whenever possible. Walking for 30 minutes burns 96 calories. Hence, avoid vehicles for walkable distances and climb the stairs instead of lifts. Walk for 5 minutes, after every 2 hours and especially before dinner. This will burn calories and cut down your appetite.

Fruits and Vegetables

Include lots of fruits and vegetables in your diet, since they have a rich fiber and water content. They make you feel fuller for a longer duration and hence will not tempt you to overeat your meals. Replace all your snacks of wafers, chips, burgers, etc. with fruits and vegetables to lose weight effectively.

Color Therapy

Surprised as to how color therapy can help you lose weight? The answer is simple. Dark colors like blue reduce reduces appetite while colors like orange, yellow and red shoot your appetite to sky limits. Hence, dine in dark blue plates to shed off those extra kilos.

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Eat Homemade Food

All those foods available in restaurants and other food outlets contain a lot of fat. You can find a cup of coffee too is garnished with whipped cream and sugary syrup to make it taste a little more delicious. Hence, stay away from outside food and eat homemade low-calorie foods to reduce weight effectively.

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Leg Slimming Exercises

Whether you realize it or not, your legs are one of the most important parts of your body. They are important because your legs carry you places, they lift all the weight of your body and help you to get around. It is of vital importance that you exercise your leg as well. Leg exercises help your legs to stay in shape.

Here, we tell you about some leg slimming exercises which you can do at home.

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Lunges

• Stand up with your feet spread out to about your shoulder-width and take a big step forward with your right foot.
• Next, place your hands on your hips to balance yourself and then lower your body downwards till you form a right angle at the knee.
• Now, use your leg muscles to slowly raise yourself back up.
• Repeat this process atleast 30 times for each leg. 
• Piles
• Stand up and spread your feet a little wider than your shoulder-width.
• Now, take small step with your each foot and turn your feet outwards.
• Place both your hands on either side of your hips or hold the back of a chair for support.
• Now, lower your body to about six inches or so and then rise up slowly. But make sure that your back remains straight while you follow this step.
• Repeat this step to about 30 repetitions. 
• Heel Raises
• Stand up and spread your legs a little more than your shoulder width.
• Raise your whole body and balance it on your tiptoes and hold it there for a few seconds. Then, lower your body slowly.
• Repeat this procedure for about 40 times. 
• Squats
• Stand up and spread your legs to a little more than your shoulder-width. Now, spread your arms sidewise.
• Keeping an upright position, lower your hips like you sit in a chair. After your lower your body, you should stand up, slowly.
• Repeat this step atleast 20 times. 
• Lateral Raises
• This exercise is done differently for outer and inner thighs.

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Fast Wight Loss Tips 

For outer thighs: 

• Put your body weight on your left foot and point your right foot outwards to an angle.
• Now, raise and lower your right leg out towards the side. But remember, you necessarily do not have to lift your left leg, just raise it as far as you feel comfortable.
• Repeat about 20 times. 

For inner thighs:

• Start the exercise with your body weight on your left foot.
• Raise your body and point your right foot straight in front of you.
• Now, start moving your right foot and leg across the left leg of yours. You should feel a little stress on your inner thighs; if you don't feel any stress, then turn your leg so that the inner thigh faces towards the ceiling.
• Repeat the steps about 20 times. 
• All the above mentioned exercises, if done properly can immensely help to tone and slim the legs. Remember, strong, healthy legs will help you in the long run.

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