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Two important things to keep in mind to lose weight are exercise and diet. The balance between the two is very important. In your daily routine, if you follow your diet and stop exercising or if you eat well and don’t follow your diet, you will find your body behaving in the same way separately.
Lose your belly fat in less than 90 days
Exercise has many benefits added to it as well as weight loss. Exercise improves your mood, strengthens your bones and reduces the risk of many chronic diseases. People often skip the gym because they don’t have time to go to the gym or even can’t get access to a gym or trainers to guide them on their fitness journey.
1. Aerobic exercise
Walking is considered one of the best weight loss exercises. Walking is a great exercise for burning calories. Exercise programs that put less stress on your joints and can be incorporated into your daily routine. According to many studies, a person weighing 70 kilograms burns about 167 calories per 30 minutes of walking at a speed of 6.4 km / h. It has also been found that a person can reduce their body fat by an average of 1.5% and their waist circumference by 2.8 cm by walking 50 to 70 minutes three times a week. Jogging and running are considered the king of weight loss exercises. These exercises are combined exercises. It will strengthen your legs and is effective for belly fat. The main difference between running and jogging is pace. Running is between 6 and 9 km / h and running will be around 10 km / h.
Jogging and running will help burn around 372 calories per 30 minutes and 298 calories per 30 minutes respectively. A combination of these 3 exercises will help you improve your muscle strength and total body weight to improve your body shape.
Exercise principles:
Take an hour of your time and add these activities to your schedule. Start with exercise for 15 minutes.
Increase your speed and start jogging for another 15 minutes. With a continuous increase in speed, run for another 15 minutes.
Reduce your speed and start running for 10 minutes. Keep your body cool and calm and walk for five minutes.
2. To jump or skip
Skipping exercises provide a complete workout and help increase your muscle strength, metabolism and burn more calories in less time. Exercising regularly will bring peace and help reduce depression and anxiety. Exercise also increases your heart rate, which speeds up blood circulation in your body to keep you feeling fit and healthy. In addition to your heart, this exercise takes care of your lungs by making them work and healthy.
Lose your weight in less than 60 days
Everyone’s body is unique and that makes the process to achieve different results. Losing weight is nothing more than burning more calories than you eat and skipping will help you do that. This type of exercise burns about 1,300 calories per hour. Type of exercise
On a flat surface, stand straight with your back straight.
Make sure your feet are together and pointing straight. Keep your right hand pointing at the side of your thigh.
Jump off the floor and let your band go under your feet and bring it back up. Repeat these steps and always increase your jumping speed.
3. Plank
The Plank Pose or Plank exercise is one of the most effective full body exercises. The biggest advantage of Plank training is that it targets many muscles in the body. It strengthens your head, shoulders, arms, chest, back and muscles. Along with these benefits, plank exercises help burn excess fat and calories from the body quickly.
An exercise that seems simple and easy but is tiring and difficult. The plank exercise is a good example and the longer you train, the better your results will be. You need to focus on maintaining your plank position for a long time to get faster and better results. Plank exercises have different variations that target the body and different parts of the body. Each variation helps and continues to improve your core strength, balance, endurance and posture. Plank’s growth
Standard plank:
It is also known as the extended arm plank. This position is best for beginners who want to improve their core strength. This method is good for metabolic activity and digestion. The front plank variation is a variation of the extended arm plank. The target areas for exercise are the head, arms, shoulders and back.
Mountain people:
It is considered as one of the different types of plank training. A complete workout that burns calories and excess body fat. The target areas for this exercise are the biceps, hamstrings, core, triceps, and chest. Type of exercise
Get into a push-up position or a standard plank.
Now bend your right knee and pull it towards your chest. Return your right knee to your original position.
Now bend your left knee and bring it to your chest. Bring your left knee back to your original position
Continue the above steps about 20–25 times.
Back plank: This is a variation of the standard plank but reversed. This exercise is a great way to stretch your body. Exercise that reduces unnecessary fat and calories in your body. It helps strengthen your core, shoulders, back, chest and gluteal muscles.
Exercise principles:
Sit down and stretch your legs in front of you. Place your hands behind your hips to support your body.
Now raise your hips by extending your arms and keep your body straight. Hold this position for 40 to 60 seconds.
Repeat these steps and procedures about 20–30 times.
4.Squats
The squat exercise is called a strengthening exercise. The main purpose of this exercise is to improve the lower body. Squats help burn calories and prevent weight gain in the lower body. Exercise improves your mobility and balance. A beginner should aim for three sets of 12–15 reps of at least one type of squat to expect the best results.
Exercise principles:
Stand with your feet wider than hip-width apart and your toes facing forward. From the front of your knees and ankles, roll your hips back.
Sit in a squat position keeping your heels and toes on the floor. Keep your knees at a 90 degree angle and lie flat on the floor.
Straighten your legs by pressing into your heels and return to a standing position.
5. Lunges
A popular strength training program that strengthens and tones the lower body and improves overall fitness and athletic performance. Lunges focus on strengthening your back, hips, and legs. Muscles help build lean muscle and reduce body fat. It’s important to push yourself and include lunges in a vigorous exercise routine with the help of weights. The single leg movements involved in this exercise strengthen the muscles to create balance, stability and coordination.
Exercise principles:
Stand straight with your back and abs straight. Bend your knees, keeping your right foot forward.
Now bend your knees until your right thigh touches the floor and your left arm is straight. Place your front knee over your heel.
Come back and bring your legs together. Do the above with your left leg.
30 repetitions of another lunge is very useful. With exercises that must be done at home to lose weight. There are other factors and methods that can be useful for weight management. Click here to learn more about weight management and weight loss.
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