So your main body goal is to lose weight in a fast and hassle-free way – whether it's for more zip with the football season coming-up, or just to get fitter, healthier and sculpt a better physique? If so it doesn't have to be complicated – check out these simple exercises to lose weight.......
A QUICK WORD ON WEIGHT LOSS
Weight loss is awesome, right? Not always! It's vital to focus on fat loss rather than general weight loss which refers to a reduction in both body fat (good) and muscle (seriously bad!). Follow these 3 simple tips for easy results:
Calorie intake > Try 25kcals x body weight (kg) (e.g. 25 x 80kg = 2000 calories) Protein intake > 2g protein per kg body mass to help maintain muscle (e.g. 2 x 80kg = 160g protein daily) Carbs/fat > Split the remainder of your calories between good fats and complex carbs
EXERCISES FOR WEIGHT LOSS – MADE SIMPLE
Make sure you're performing basic resistance exercises 2-4 times a week. Why? Because it's muscle protective! Scientists compared very low calorie diets combined with either weight training or low intensity cardio – both groups lost a very similar amount of weight, but the weight trainers lost more body fat and maintained more muscle <1>. However, if you do resistance work you can then add some cardio for even better results.
SIMPLE EXERCISE PLAN (X 3 WEEKLY)
Here's a simple scientific park workout to burn fat and retain muscle, from fitness model James Alexander. For maximum fat mobilisation and oxidation, plus muscle preservation, James recommends supplementing with SHRED-X RIPPEDCORE™ 20 mins pre-training, sipping AMINO INTRA RIPPEDCORE™ during the workout and having a WHEY PLUS RIPPEDCORE™ shake immediately after:
PHASE 1. Body weight exercises (1 x upper body: 1 x lower body) to stimulate muscle maintenance:
Body weight squats x 20 Press-ups x 10-12 Alternate between the two exercises for 10 minutes with as little rest as possible.
PHASE 2. High intensity interval sprints to boost metabolic rate and release stored fatty acids:
Run for 30 seconds at maximum intensity (work hard!) Low intensity for 60 seconds (i.e. fast walk) Repeat for 20 minutes then move onto the low intensity cardio below
PHASE 3. Low intensity cardio to burn mobilised fatty acids released by intervals:
- Jog for 20 minutes at an intensity that you can maintain at a steady state (around 60% of your maximum heart rate).
There you have it – exercises to lose weight effectively – simple!
Ref: <1> J Am Coll Nutr. 1999 Apr;18(2):115-21. Effects of resistance vs. aerobic training combined with an 800 calorie liquid diet on lean body mass and resting metabolic rate.