Best Weight Loss Workouts for Men & Women + Program & Plans
What are the best weight loss workouts for men and women? Find out how to maximize your weight loss routine by incorporating these effective programs for best results in the shortest time possible.
Working out to Lose Weight
According to Paul Arciero, exercise scientist at Skidmore College, the key to lasting weight loss and overall fitness, is doing the right variety of exercises. What are these exercises or workouts? Paul refers to these particular workouts as RISE- a mix of resistance training, intervals, stretching, and endurance work.
Paul Arciero, exercise scientist at Skidmore College. Often, the key to lasting weight loss and overall fitness, he says, is doing the right variety of exercises—specifically, a mix of resistance training, intervals, stretching, and endurance work: a combination he refers to as RISE.
In a recent study published in the Journal of Applied Physiology Arciero tested his RISE method against straight resistance training. The results were amazing…
At the end of 16 weeks, those who had followed the RISE plan showed the greatest health improvements, including reductions in body weight, total and abdominal fat mass, waist circumference, and blood glucose. They also increased their lean body mass more than the other two groups, as well.
Choosing the Best Workout for Weight Loss
What important factors should you consider when choosing the best workout for weight loss? Choosing a health and fitness program should first and foremost depend on your personal health and fitness goals. Before starting any fitness program always consult your doctor first. Once your doctor makes some recommendations you can go on and make the necessary plans and lay out what you want to achieve.
Are you looking to lose weight after pregnancies? Are you seeking a more balanced lifestyle? Do you need stress relief? Do you want to improve your quality of life? Write down your personal goals and seek out programs that will provide you with what you need.
Keep an open mind and be aware that your program will alter as your goals are met and changed. Remember that a balanced lifestyle program will consist of nutrition, flexibility, cardio-respiratory fitness, resistance training, and balance. All of these tie into a healthy lifestyle and can all be altered within your specific stage.
What do you enjoy doing? If you have not exercised in a long time what did you used to enjoy doing? Even if it was when you were a kid, what did you enjoy? If you are experienced or starting over again go with what you enjoy and eliminate what you did not. Sounds simple but you would be surprised how many people engage in activities they hate and then quit because they are not enjoying themselves.
Fitness and Exercise Components:
Moving better requires several interconnected parts. Each of these is important to creating success in your exercise program. When choosing a Fitness program you should be certain that it includes aspects of all of these.
Cardiovascular conditioning—your heart is the second most important organ (after the brain) and needs to be conditioned to achieve fitness success. The right cardio program can help you burn calories more efficiently while keeping you fit for increased activity.
Flexibility—your body needs to move efficiently. Overactive or underactive muscles can influence how you move, potentially leading to injuries. Therefore, you need to maintain proper posture and flexibility while you train.
Core training—your core is made up of your abdominals, low back, and hips. It needs to be trained to keep you strong from the inside out and create better movement patterns for the arms and legs.
Balance training—Balance means being able to control your body during movement. In other words, training your body to control unwanted movement that might throw you off-base helps you avoid falls and unwanted injuries throughout your life.
Resistance training—Keeping your body strong and increasing lean muscle mass are all integral to living a fit life. Resistance training is a key component of all of the above. The more muscle you have, the higher your metabolism, the lower your body fat percentage is, and the more you can do.
Each small working part has a role in overall fitness and must be trained accordingly. A healthy and fit lifestyle will encompass all the larger components as well as the smaller, moving parts.
Best Weight Loss Workouts for Men Plan/Program
Read on to find out the best weight loss workouts and a plan or program to help achieve your goals.
The two things that stop people from losing weight with exercise are either boredom or injury. The truth is that weight loss is about creating a calorie deficit — in other words, burning more calories than you take in. Start with something you can do, like walking or working out on an elliptical machine or exercise bike.
Strength training itself will not lead to an appreciable amount of weight loss because it just doesn’t burn enough calories. This does not mean that strength training isn’t important for the overall health of the body. But when it comes to burning the most calories, go for cardiovascular exercise. And vary the intensity
Training does not have to be expensive or complex for you to get best results on your weight loss journey. There are many good exercises/ work out plans that are safe, easy and effective in burning fat, lose weight and build muscle in the shortest time possible. Remember that the muscle you build will not only improve your performance but also spike up your metabolism so that you can burn calories when at rest way after your work out.
Here is an example of a work out plan to help lose weight and build muscle in men
Do 10 push-ups and then pop up off the floor and accelerate into a full-out sprint for 100 yards. As you reach the end decelerate and hit the floor for another 10 more pushups. Complete 40 pushups and 300 yards of sprints total.
Note: During the pushups, squeeze your heels and knees together. At the same time, try to create as much tension throughout the movement as possible, and getting the most out of each rep that you can.
You can increase the total number of pushups or the distance. Or you can decrease your distance, increase your speed, and cut back on the number of pushups so you have less time between hitting the floor and jumping back up again.
For even better results; do goblet squats. Bring dumbbells or kettle- bells with you. Do a few goblet squats, drop the load, hit the floor for pushups, and then sprint 50 yards up and back. Repeat.
- Do not target specific areas- Incorporate resistance training into your weight loss plan
- Cardiovascular exercises are highly effective in promoting fat loss. This can be done in two ways: Low intensity Steady State Training(LISS) and High Intensity Interval Training(HIIT). LISS can be done on a treadmill because they allow you to set a resistance pace while monitoring your heart rate.
- HIIT allows you to diversify your cardiovascular work outs. A 400 meter track is effective for HIIT.
- Build your body with pushups. Pushups help tone your entire upper body.
- Do squats. Leg exercises are effective in burning lots of calories
- Lunges are great for developing leg muscle
Best Weight Loss Workouts for Women Plan/Program
Are you a lady and wondering which are the best workouts that can help you lose weight? Worry not ! Here is a guideline(s) including a plan or program that can help.
The best training method to get a lean body in the least amount of time is a combination of strength training and high intensity interval training. Most women are a bit skeptical about lifting weights as all that comes to mind is a thick bulky body.
To follow an exercise plan depends on how much weight you want to lose. Follow this exercise plan and practice healthy eating and portion control, which means eating the right food in the right quantities at the right times, and you’ll be able to burn off at least a pound or two of body fat each week.
Muscle is metabolically active, meaning that it burns calories even at rest. The more muscle you have, the more fat you will burn. Just remember that muscle is more dense than fat so don’t rely on the scale to track your progress. You will see the amazing results in the mirror and feel them every time you pull on your skinny jeans.
It is important to note that it might take at least three weeks of consistent nutrition and training to get increase the metabolism enough to see results, so it’s very important to practice patience, be consistent, and stay positive.
Here is an example of weight loss plan
Steady-state cardio (referred to as simply “cardio” on the weight loss plan below) means you’ll be exercising (e.g. power walking, jogging, running, cycling) at about the same level of intensity for the duration of the workout. Steady-state cardio workouts tend to be longer
Cardiovascular interval training and high intensity interval training, on the other hand, are a shorter workout, but alternate between higher levels of intensity and recovery intervals. Interval training is a proven technique to massively boost metabolism and torch body fat. High intensity interval training (short bursts of all out exercise e.g. sprinting) is a more intense form of interval training, so beginners should start with regular interval training.
Here is an example of a work -out routine that will help you burn more fat in the least time possible for a leaner body.
Do 1 set of each exercise without resting between moves. Repeat the entire circuit 3 times. If you’re short on time, you’ll still get a great workout by doing 1 full circuit. For best results, do this workout 3 days per week. To make it more challenging, increase the weight for each exercise. [www.shape.com]
Suggested Further Reading: More Weight Loss Information
Want more information on weight loss? Follow these links for interesting information on how to lose weight effectively and in a healthy manner.
- Healthy Weight Calculator, Chart, Range for Women, Men, Teens and Kids: Normal& Ideal Body Weight for Height
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