Lose Weight with Simple Exercises After Just One Workout
Losing weight is the most concerned issue of today’s time. People say that gaining weight is the simplest task in this whole world and losing it is just the opposite.
Every second person is fed up of being plus-sized. Obese or overweight persons are more prone to serious health issues. Most of them suffer from thyroid, high cholesterol levels, high blood pressure, heart diseases and most importantly lethargy. They not only suffer physically but are also emotionally and mentally drained.
They become easy target for others to be teased. They are often looked down upon by others and their abilities are usually undermined. This makes them deprived of self confidence and they often lack in self esteem. Abilities can never be defined by the size and weight of the person. Obese people just need the right motivation to start off their weight loss journey and once they start they would never want to stop as this journey so much satisfying.
There are many ways in which you could lose weight but all of them take some time to show their effects. The main goal is to burn more calories than you take in. Dieting is such a pain as you have to resist those mouth-watering favorite foods of your’s and it takes some time to show its effects. Watch out these exercises if you aim to lose weight fast:-
1. Walking lunges –
Walking lunges uses leg and thigh muscles. In this type of lunge the downwards movement is same with same amount of pressure exerted on all the muscles of thighs and legs. The focus is kept on the forward leg with all its muscles contracting totally in order to be able to stand straight. This is the reason why the leg that is behind does not go through much pressure. Stability is very crucial when someone is performing this exercise. It is very apt for challenges your cardiovascular health and strengthening legs.
How to do:
▦ Stand straight with your feet hip width apart.
▦ Keep your hands on your hips.
▦ Now step forward with right leg
▦ Bend your body till the time your knee is bent to at least 90 degrees.
▦ Stop for a while.
▦ Now rise upwards and bring your left foot forward.
▦ Change your leg that you keep forward with each repetition.
▦ Do this for 2 minutes.
▦ Perform three sets.
2. Dumbbell Thrusters –
Thruster works on many major muscles. Light weight set and high repetitions are demanding metabolically and can significantly increase the heart rate and improve your cardiovascular health. On the other hand, low repetitions and high weight sets develop muscle strength and power. Thrusters can also be done with unstable objects like sandbags or a barrel with water filled in it. This helps in improving core strength. Whereas, using dumbbells for thrusters helps in maintaining an improved body balance.
How to do:
▦ Hold dumbbells at the height of your shoulders.
▦ Bend your elbows and make your palms facing each other.
▦ Feet should be shoulder width apart.
▦ Now bend your knees and sit in such a way that your hips back lower into a squat.
▦ Now push the dumbbells directly over the head until your arms are fully extended.
▦ Rest and then lower the dumbbells as you go in the position of squat.
▦ Do 3 sets of 10 repetitions.
3. Sumo squats –
Sumo squat works on inner thighs making them feel tighter, stronger and firmer. These squats fire up the muscles present in the inner thighs.
How to do:
▦ Stand straight with your legs wider open than the distance of your hips.
▦ Your toes should point outwards, at least 45 degrees outwards.
▦ Your hands should be by your side.
▦ Lower yourself down by bending your hips and knees.
▦ Raise your hands above so that they meet under your chin.
▦ Keep your back straight and abs tight.
▦ While bending do not move your knees past your toes.
▦ Root through your heels and rise up slowly when your thighs become parallel to the ground.
▦ This completes one rep.
4. Box jumps –
When it comes to the effectiveness of this exercise nobody can deny that this exercise is incredible in terms of helping you lose weight. This exercise manages to burn a lot of calories and also bursts the fat that is deposited in your body. When you grow old what requires more is the balance and coordination and box jumps is very effective in this regard. Jumping enhances strength and muscle tone and helps in mending up the lower and upper body strength immensely.
How to do:
▦ Take plyometric box or any solid raised surface to start off.
▦ Now jump up the box or surface which ever you may opt.
▦ Land with both your feet and then straighten your legs when you’ve got a proper hold and balance of yourself while you are at the top of the box.
▦ Now jump back down on the floor or you can step down simply if you face any problem or difficulty jumping back initially.
5. Man – Maker –
Man-makers exercise is a combination of some exercises like burpees, over head push
presses, pushups and rows. You can do this with weights or without weights.
How to do:
▦ Start with high plank position.
▦ Hold dumbbells in your hands.
▦ Keep yourself straight from heels to head.
▦ Perform a row with each of the hand.
▦ Now jump or step your feet forward and stand straight.
▦ Quickly after getting up press dumbbells over your head.
▦ Now lower the dumbbells by your side this completes 1 rep.
6. Resisted Bird Dog –
This exercise helps in strengthening the core muscles and stabilizes the spine in the lumbar region that is support for almost all of the body. It also helps in improving the posture control, decreases the lower back pain, arranges spine in line and strengthens the muscles of the shoulders and improves its mobility, strengthens the muscles of the abdomen and strengthens and develop the muscles in the hips and also improves its flexibility.
How to do:
▦ Go down on all your fours.
▦ Your knees should be positioned under your hips.
▦ Palms should be just beneath the shoulder resting on the ground.
▦ Keep your hips, back and shoulders straight throughout the exercise.
▦ Look downwards and start contracting the muscles of your stomach.
▦ Keep your glutes squeezed.
▦ In a controlled and smooth movement lift your right leg and left arm and extend them in a way that your body forms a straight line from head to heel.
▦ Hold this position for some seconds and slowly return back to your original position and repeat the same with your alternate leg and arm.
7. Deadlift –
Deadlift when performed correctly strengthens all the muscle groups in the body and will build unparallel mass. Deadlift fosters the process of burning the fat, helps in getting better posture. It improves the grip strength and also helps in increasing the hormones in the body.
How to do:
▦ Take dumbbells that have over hand grip.
▦ Stand with your legs hip width apart
▦ Hold the dumbbells at the length of your arms just in front of your thighs.
▦ Slightly bend your knees.
▦ With your knees slightly bend, bend down at the hips and lower your torso (the trunk of the human body) till the point when your torso becomes parallel to the floor.
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How it works:
These capsules are wonderful in treating obesity and the problem of being overweight. It helps in getting rid of excessive and unwanted fat. This medicine is also helpful in regulating cholesterol level. The main problem of overweight person is the increased appetite. These capsules are beneficial in suppressing extra appetite and stimulate the metabolic rate of the body.