Losing fat isn’t an easy task. People who get their t-shirts and denims at their specific sizes easily at any store are lucky. However, there are the less fortunate ones as well. If you are among one of them, you need to pay attention to this article.
Posing in tank tops or ditching shirts at a beach party isn’t for you because it might show that you aren’t really a hunk. And then the laziness to hit the gym just ruins your hope of being fit. Fret not! If you too experience the same kind of lethargy here are high hopes.
We recently caught up with Ashish Gupta, Fitness Centers In Gurgaon and Director at Gold’s Gym, Gurgaon, who explains which work outs are best for losing fat for the beginners.
Isometric hold
Isometrics can be a useful part of an exercise program to help reverse age-related muscle loss. Research has shown that you can sometimes obtain gains in both muscle size and muscle strength using these exercises. Isometric exercise (“iso” means equal, or the same, and “metric” refers to length) involves tensing muscles either against other muscles or immovable objects, while the length of the muscle remains the same. For example, you might push hard against a wall for 10 seconds, and during that time the wall does not move and neither does your muscle.
Research has shown that because of the reduced blood flow during prolonged muscle tension, numerous growth factors remain in the muscle tissue longer and actually stimulate muscle growth. Doing a higher number of contractions increases strength, while holding contractions longer increases muscle mass (if you are looking to increase size).
Swiss ball twist
Swiss ball twists are one of the best ways to work your oblique, the muscles that help rotate your torso. The oblique’s are often neglected by bodybuilders seeking a tapered torso, women who want a smaller waist and fitness fanatics obsessed with the “8-pack.” However, without strong oblique, all the support of the core falls to the abdomen and lower back. Use Swiss ball twists to give your waist a strong, healthy shape, fighting off the “love handles.”
Swiss ball crunches
Because of its ability to target the entire core, the Swiss-ball crunch should be a staple in your workout. The exercise primarily works the rectus abdominals, or six-pack muscles, and the transverse abdominals. However, when performed properly, it also calls on muscles that stabilize the hips and lower back.
Jumping toe touching
Toe-touching exercises are a basic form of exercise that provides a number of benefits. This exercise can be performed while standing up or lying down on the floor, and it works multiple muscle groups in addition to offering flexibility and stretching benefits. Toe touches are also an effective cool down after a cardiovascular workout. They focus mainly on your hamstrings along with your core muscles.
Plank / side planks
The plank is one of the best exercises for a flat, toned stomach because it works all the muscles in your core, including the six pack abs , internal and external oblique, hips, and back. Use side plank position to potion on your love handles.
Squats with kettle bells
If you are looking for a powerful way to boost your overall fitness and get some serious results — fast — from your workout routine, look no further than performing squatting exercises.
This is one exercise that should be a part of virtually everyone’s routine, as it’s relatively simple to perform, requires no equipment, and can be done just about anywhere.
More importantly, although squats are often regarded as ‘leg’, exercises, they actually offer benefits throughout your entire body, including deep within your core.
Mountain climb
A mountain climber is an exercise that challenges your balance, agility, and coordination. They benefit muscular and cardiovascular fitness by increasing strength, flexibility and blood circulation. Mountain climbers require you to use your upper arms muscles, as well as your core and your legs. Practice the proper alignment of mountain climbers to get the most out of your workout.
Side planks
The plank is one of the best exercises for a flat, toned stomach because it works all the muscles in your core, including the six pack abs , internal and external oblique, hips, and back. Use side plank position to potion on your love handles.
Lunges
Whether you are trying to shape your lower body, increase muscle tissue, burn belly fat or make your hips more flexible, the lunge can help you achieve your goal. This functional, multi-joint exercise can be modified to meet your fitness level. Whether you are doing basic beginner lunges or take on a more advanced variety, the exercise is beneficial in many ways.
Skipping
Remember all those skipping races you did as a kid all those rope games, fighting over the rope and jumping around for the fun of it. Those were the days when one could eat a whole load of pancakes, jalebis and samosas, but not gain a single inch of fat. Moreover, the reason is all that jumping around was enough to burn it all! So why stop now!