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Many individuals start an exercise program to get a flat tummy and to lose weight fast. It’s definitely not a secret that exercise is the key to weight loss. However, a lot of people find exercising to be difficult to do.
What many individuals don’t realize is that you don’t need sweaty, hard exercise sessions to gain weight loss benefits. There are numerous easy exercises that one can do to reach their fitness goals. In this article, we listed some of these easy exercises to lose weight. Give them a try!
How Does Exercise Help in Losing Weight?
Before we discuss the link between exercise and losing weight, it’s important to first understand how weight loss works. Weight loss happens via the simple equation of calories in versus calories out. This means that for you to lose weight, you need to burn more calories in a day than you eat, putting you in an overall caloric deficit. If you do this long enough, your body will use its existing fat stores for energy, resulting in fat loss.
While the equation may seem that simple, exercise is a necessity as it helps you prevent regaining the weight you’ve lost. Exercising also helps you build muscle, increase bone density, and improve the strength required in your daily life. It’s important to ensure that the weight you lose is from fat and not muscle, which is key for healthy weight loss.
Aside from helping you lose weight, exercise has many other benefits including reduced risk of heart disease, diabetes, and management of any chronic diseases. Exercise can also give you more energy and improve your quality of life.
What’s the Easiest Exercise to Burn Calories Fast?
If you’re thinking of adding exercise to your fat-loss plan, you can start with the easiest workout to do: brisk walking. According to a study published in the 2009 issue of the American Journal of Clinical Nutrition, researchers found that walking was associated with less weight gain over time. Walking is a straightforward activity that may help you maintain or lose weight over the long term.
While walking at any pace offers a lot of benefits, brisk walking may offer greater fat loss benefits. The Harvard Medical School estimated that a 155-pound person who walks for 30 minutes at a pace of 3.5 mph burns roughly 149 calories. However, if the same person bumps up their pace to 4 mph, they burn around 167 calories in 30 minutes.
According to the CDC, walking at a brisk pace falls under the category of moderate-intensity exercise and helps fill in the recommended 150 minutes of moderate-intensity cardio every week. Brisk walking can be done by anyone at any fitness level, making it a very accessible form of exercise.
What Exercise Burns the Most Belly Fat?
One of the best exercises that can give you a flat tummy is mountain climbers. This high-intensity exercise burns a lot of calories and improves your core strength. Moreover, you can add mountain climbers to any workout routine. Being in a plank position with your hands shoulder-width apart, your back straight, and your core engaged.
Next, bring your right knee to your chest as far as you can. Switch legs, and repeat the movement. Keep your hips down, and repeat the movement with your core tight. Do 3 sets, with 40 seconds on and 20 seconds of rest in between.
Best Exercises for Weight Loss
Slimming down doesn’t have to mean you need to do the most difficult exercises around. Simple exercises work just as well as harder workouts. Try out these exercises to lose weight!
Push-Ups
This strength training exercise is an excellent way to stabilize your core, build upper body strength, and increase your muscle mass. Get down on all floors, positioning your hands slightly wider than your shoulders. Keep your elbows slightly bent. Your feet should be hip-width apart.
Keep your core and glutes engaged as you bend your elbows and lower your chest to the floor. Push through the palms of your hands to straighten your arms. Do 3 sets with 10 reps, resting 60 seconds between each set.
Tall Plank Shoulder Taps
Begin with a plank position and keep your core tight. While keeping your core engaged, lift one arm up and tap it on the alternating shoulder. Repeat the same with your other arm as well. Do 3 sets with 30 seconds on and 10 seconds of rest.
Reverse Lunges
Adding this strength training workout to your routine can improve your hip stability. Start by standing with your feet shoulder-width apart. Next, keep your core tight as you lunge down, keeping one leg behind the other. From here, use leg drive to come to a standing position. Repeat the same movements on the other side. Do 4 sets of 10 reps.
Final Note
Exercise has numerous health benefits, and one of them is fat loss. It can also increase your metabolism, or how many calories you can burn in a day. If weight loss is a part of your fitness journey, you can start by doing easy exercises and gradually do more challenging ones over time.
