Listen, sir. Losing weight can be a central struggle when you lack a sense of direction. From online fitness trends touted by influencers to an abundance of wellness fads to hot new diets, you may be feeling a little defeated without even starting your weight loss journey. But taking that initial first step is usually the most challenging part. Once you have a solid deck game plan, you’re ready to grab the bull by the horns. We spoke to two fitness pros who break down their top-recommended weight-loss exercises for women to do every day.
“For women to lose weight, they would need a healthy combination of strength training and cardio workouts,” Sydney Yeomancertified personal trainer and director of fitness for BODY20, she says Eat this, not that!. “Cardio exercises will help lead to faster fat burning, while strength will help build muscle, thus burning more calories.”
If you’re wondering why losing unwanted body weight seems to be the biggest hurdle of all time, know that, compared to men, women typically have a lowered metabolic rate, explains UPMC HealthBeat. Simply put, a woman’s body doesn’t use as many calories to perform regular bodily functions such as blood circulation, breathing, and thinking. The calories that remain are stored as fat.
So what’s a girl to do? It’s time to up your cardio and strength game and pair your fitness with a well-balanced diet. The experts have you fully covered with the fitness part and are here to walk you through the best daily weight loss exercises for women. Start making these moves into your daily routine and watch the number on the scale go down.
Don’t sleep on good old fashioned walking if you want to lose weight and get in shape. “Although not often thought of as ‘exercise,’ daily walking is among the most impactful habits you can do for weight loss since it’s a low-impact way to increase calorie burn throughout the entire week,” she says. Tyler Read, the founder of PTPioneer.com and a personal trainer who has been involved in the world of health and fitness for the past 15 years. Make it a goal to do at least 30 minutes of brisk walking every day.
“Squats work your glutes, quads, and hamstrings, helping build lean muscles that boost your metabolism,” explains Read.
To prepare, place your feet shoulder-width apart on the floor. Place your hands on your hips, hold them tightly by your chest, or extend them out in front of you for added stability. To intensify this exercise, you can also hold a set of dumbbells at your sides. Begin the squat by bending your knees and pushing your hips back. Lower yourself until your thighs become parallel to the floor or lower. Push through both feet to return to standing. Complete three sets of 12 to 15 repetitions.
Love them or hate them, pushups are an excellent calorie burner. According to Read, “Push-ups are great for toning the upper body and core.” If you find classic push-ups too difficult, start with knee or wall push-ups.
To prepare, plant your hands on the floor under your shoulders and lift yourself up to your toes. Your body should form a straight line from head to toe. Bend your elbows and lower your chest to the ground. Make sure your lower back doesn’t sag. Push yourself back into a high plank to complete one rep. Perform three sets of eight to 12 repetitions.
Lunges are another productive exercise that works the lower body, including the quads, hamstrings and glutes.
To start, take a big step forward with one leg. Bend your knees to initiate the lunge and come down. Keep your upper body straight and make sure your front knee doesn’t go beyond your toes. Then, push through your front heel to get back to standing. Step your back leg forward to complete a lunge to the other side. Perform three sets of 12 to 15 reps on each leg.
“Burpees are an excellent full-body exercise that gets your heart rate up and builds explosiveness,” Read tells us. “They attack multiple muscle groups at once, making them a highly efficient way to burn calories.”
Burpees start with you planting your feet shoulder-width apart. Engage your abs and lower yourself into a high plank with your hands on the floor and your legs extended behind you. Do a pushup. Push yourself back and hop your feet forward to meet your hands. Then, explosively jump high while simultaneously raising your arms above your head. Perform three sets of 10 reps.
Get ready to put your whole body to work and get your heart rate up with mountain climbers. To begin, assume a high plank with your hands under your shoulders and both legs extended behind you. Quickly bring your right knee towards your chest before extending it behind you. Then, repeat the same movement with your left knee. Continue alternating as you perform three sets of 30 reps.
“Jumping rope can burn a significant number of calories in a short time and works both the lower and upper body,” Read explains. Start by jumping for one minute, pause for 30 seconds and repeat. Once you’ve built up your stamina, set your goal to complete longer jump bouts, like two to three minutes straight.
Yeomans recommend the glute bridge as one of the best daily weight loss exercises for women. This move will seriously ignite your glutes, so be prepared to feel the burn.
Lie on your back. He bends both knees and plants his feet on the floor. Keep your arms at your sides with palms facing down. Then, push through your feet to push your hips up toward the sky until your hips, knees, and shoulders form a straight line. Squeeze your glutes up for a moment, then gradually lower your back. Complete three sets of 15 reps.
The Superman exercise is another Yeomans recommendation. To prepare, lie on your stomach. He extends his arms above his head and make sure his legs are extended as well. He focuses his gaze on the floor in front of you as he slowly lifts his arms and legs. Hold this position for a moment before releasing. He completes three sets of 20 reps.
To begin plank holds, place your hands shoulder-width apart on a training mat and lift up to your toes so your body is in a straight line. Lower yourself onto your forearms so your elbows are right under your shoulders. Keep your core active as you hold this position and make sure your back doesn’t drop inward. Perform three sets of one-minute holds.
Last but not least, this list of recommended daily weight loss exercises for women concludes with the bird dog alternation. To begin, get on all fours, aligning your hands with your shoulders and knees under your hips. Straighten your right arm in front of you and the opposite leg behind you. Stay in this position for a few seconds. Then, bring your knee and elbow towards each other to meet under your body. Repeat on the opposite side. Perform three sets of 20 reps.
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