Do aerobic exercises (aerobic)

[Jasonsmith 5]

Spend about 30 minutes a day doing aerobic exercises. In addition to changing your diet, you will need to do cardio, which is exercises that increase your heart rate, thereby increasing your metabolism and burning fat. Exercises such as slow or fast running, swimming, cycling, rowing or rowing are all great places to start if you're new to cardio before.

We all deal with weight on a daily basis. Kilos and pounds are the two units that are most often used.
The conversion rate from Lbs to Kg is 1 pound to 0.453592 kilogrammes, if necessary.

You need to choose exercises that are relatively intense so that you are out of breath, sweating, and increasing your heart rate.
Calculate your target heart rate zone: The target heart rate zone is between 60% and 90% of maximum heart rate (MHR). First, calculate your MHR by subtracting your age from 220, then multiply that by 0.6 and 0.9 to find the high and low end of your target heart rate zone.

Add high-intensity interval training (HIIT) to your daily exercise routine. HIIT is a very effective method to maximize the amount of fat burned during a workout. When doing HIIT, you will have to raise your heart rate to the highest possible level for a short time, rest a bit, then continue with high intensity exercise to increase heart rate.

You need to do cardio by HIIT method 1-2 times per week. The combination of HIIT and regular cardio exercises (like a 30-minute jog) will be very effective for weight loss.

Try this basic HIIT routine:

• list item1 minute sprint, followed by a 2 minute slow jog. Repeat this 4 more times.
• Perform mountain climber 45 times, push-ups 20 times, plank 1 minute, crunch 20 times. Rest 1 minute, then do 4 more reps. Do jumping jacks 50 times,
• burpees 15 times, lunges 15 times each leg. Rest 1 minute, then repeat 4 more times.

Move more throughout the day. Besides exercising with targeted and planned exercises, you should also be more active in your daily activities. This can also help you burn calories throughout the day.

Take the stairs instead of the elevator whenever possible.
When shopping or running errands, you should park your car a little further away and walk a short distance there.
If you need to discuss business with one person, you can try asking the other person to walk and talk.

Bring your lunch to work and walk to a nearby spot to eat.
Do brisk exercises like crunches, jumping jacks, or lunges during commercials while watching television.

Gradually increase exercise intensity. If you're not seeing weight loss results or your weight has stagnated and isn't continuing to lose, you may need to increase the duration or intensity of your workouts. When you start getting used to the exercises, your body will adapt and burn fewer calories. To overcome this situation, you need to increase the time of cardio or work at a faster pace for the same time.

For example, if you normally spend 20 minutes a day jogging, try adding 5 or 10 minutes at a time, or run faster for the same time.

Add strength training exercises to your weekly exercise routine. Strength training is another type of exercise that can help you lose weight in the short term, and will keep you from regaining it in the long run. With any weightlifting exercise (like bicep/tricep curls, chest presses, pushups, or deadlifts), you should also do 3 sets of 12 reps for each exercise. To choose the most suitable weight, start with a low weight and gradually increase until you feel a little more effort to perform the movement.

Strength or resistance exercise itself doesn't burn many calories, but it does help increase lean muscle mass and boost metabolism, which is the body's ability to burn calories.

Do simple exercises that use your body weight instead of using equipment. Building muscle doesn't require enough weights; You can do many different exercises with just your body. The biggest advantage is that you can practice anywhere – at the office, indoors, out in the park or anywhere when you have time to spare!

Exercises that use body weight include pushups, planks, squats, lunges, mountain climbers, burpees, and more.
Try to do 15 reps for bodyweight exercises or hold one pose for 1 minute, then repeat 2 more times in each workout.

Train major muscle groups to lose weight all over the body. There are six main muscle groups to consider when creating a strength training routine: chest, biceps, triceps, back, legs, and shoulders.
You should spend at least 20 minutes working on one muscle group twice a week, alternating with 2 other exercises for the other muscle group.

For example, you can focus on your chest, triceps, and back muscles on Mondays and Wednesdays; Exercise the triceps, legs, and shoulders on Tuesdays and Thursdays.