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Fast weight loss and muscle build-up: 5 effective exercises

Fast weight loss and muscle build-up: 5 effective exercises

Lose weight and build your muscles with these 5 exercises

Losing weight is the result of a healthy lifestyle, i.e. a balanced diet and regular exercise. A healthy lifestyle will lead to significant changes in your body, it will give you health and excellent physical condition.

So you already know that proper diet and exercise are essential factors in losing weight. There are so many exercises for losing weight that it is extremely difficult to choose the most suitable and effective one. However, we will help you choose the ones with the highest effectiveness. Here they are:

 

Rapid weight loss, what exercises to choose

There are many types of exercise that, in addition to taking pounds, will not ruin your health. While some magazines say that you have to spend a number of hours in the gym or, for example, eat one apple every day, we present low-cost, fast and, above all, effective methods for losing weight:

  1. Exercise for legs and buttocks

These are great exercises for women (actually anyone!) Who want slimmer legs and buttocks. Try to exercise 10 minutes systematically after about half an hour of aerobic exercise (e.g. on bikes, treadmills or sports stairs).

Start with squats (3 series of 15 repetitions), then step (3 series of 15 repetitions), straightening your legs while sitting down and lifting your legs on all fours (3 series of 20 repetitions for each leg), crossing the straightened raised legs while lying on the thighs (3 series of 15 repetitions for each leg) and pushing the hips up in a supine position (3 series of 16 seconds each).

  1. Sprint run

This is another great way to lose weight. The great thing is that you don’t need any equipment, no items to run. You can sprint on the treadmill or with the TRX, outdoors or on the trail.

Sprint run is a full speed run or simulation run for approximately 1 minute with a 30 second interval between repetitions. Repeat the series at least 2 times. This exercise not only burns great calories, but also supports the cardiovascular and respiratory systems.

  1. Spinning

Spinning is a great aerobic exercise that can be done in a bike studio on an exercise bike, or on a regular outdoor bike. Spinning classes are very intense, usually in a specially designated room. Training is done with music and the lights are dimmed to encourage you to pedal to the beat.

For sports fans who want to strengthen their legs in this way, support physical endurance, heart and respiratory system – spinning is an ideal sport. By the way, you can sweat a lot, and thus lose excess weight quickly and easily. Fast weight loss is one of the distinguishing features of spinning.

  1. Exercises for the abdomen

Many people hate abdominal exercises because they feel a burning pain in their muscles. However, abdominal exercises significantly contribute to weight loss, especially in hard-to-reach places within it. The set of exercises takes only 10 minutes and consists of a series of exercises for different parts of the abdomen.

Start with crunches. Lie facing the ceiling on your back, bend your knees and place your feet on the floor. Place your hands under your neck and raise yourself up until your elbows are at your knees. Then do 20 repetitions of regular crunches with knees raised and legs crossed.

On the crunches, in the same position, lying on your back, instead of touching your chest to the knees, turn your torso to the right and left, tightening the side abdominal muscles. After 20 repetitions, do 20 repetitions of the so-called bicycles, i.e. lying on your back you pedal with your legs up as if you were riding a bicycle.

  1. HIIT (High Intensity Interval Training) exercises

Although HIIT exercises are high-intensity exercises, you can add them to your abs exercise regimen and reduce their intensity. Remember to choose exercises with a different pace of execution and intensity. Losing weight is our main goal with these exercises.

Burpees exercises, buttocks, arms, abdomen, heart and quadriceps sets are all great and recommended HIIT exercises. In the standing position, squat until your hands touch the floor.

Bend your knees and push your feet backward to the push-up position. Lower your chest to the push-up, then push your legs back into the squat position. Jump up vigorously and repeat the exercise.

Another type of HIIT exercise is jump squats. Get in the starting position with your feet shoulder-width apart. Jump up, clap your legs (bring them together) and arms up. Do 3 sets of 20 repetitions each.

Combined with a healthy, proper diet, these easy exercises, if done systematically, will help you lose weight quickly. In addition, they will reduce stress and contribute to your well-being. Weight loss guaranteed.