Today we offer you a set of weight-loss exercises with pictures that help in losing weight through quick and effective exercises. When you start losing weight, most of the methods focus on losing calories, but have you ever thought about trying strength exercises to lose weight? Of course, managing your diet and eating less is essential in a weight loss diet. But strength training plays a crucial role in increasing your calorie burn. While many people resort to a treadmill or bike when developing an exercise plan to lose weight, considering that cardio exercises are the best option, strength training can be a good option as well and achieve your goal of losing weight.
Before we start explaining strength exercises for weight loss, you should know that most people may suffer from an eating disorder, and in this case, you need to consult a doctor before starting exercises again. It is important to have realistic expectations and make sure that you are trying to lose weight the right way. Getting to results can be very difficult, time consuming to achieve, and difficult to maintain. It is necessary to remember that exercise is not only a necessary part of the equation, meaning you should not forget to reduce the caloric intake in order to lose weight.
How exercises help you lose weight?
1. Strength training helps you build lean muscle
In fact, cardio is the most effective weight loss exercise, yet it is not the least likely to burn fat and increase muscle mass. When you lose weight strictly through cardio, fitness expert Tamir says it is normal for muscles to lose mass and become weaker. But strength training is much better when building muscle, because when you lift weights, the size of the muscle fiber increases. Strength training stimulates resistance and growth, leading to increased muscle mass over time.
2. Basal metabolic rate
When you have weak muscles, it means that your body burns more calories when you rest, and having more muscles increases the daily metabolism rate and the number of calories that the body burns to keep the body moving. Muscle mass is the largest tissue in metabolism. In other words, the more muscle you have, the more energy it needs to burn calories. Thus, when working on strength training, it will help you to increase muscle mass that needs to burn a large percentage of calories.
Here’s how to add strength training to your weight loss schedule:
At the end of the day, you need to burn more calories than you need to lose weight. Although building muscle can achieve this in the long run, it is still important to eliminate calories throughout the day and when there is a challenging plan of cardio exercises that will help you in the occurrence of a calorie deficit.
Do not forget to include strength and cardio exercises in your weight-loss regimen about three or four times a week for a period of 45-60 minutes. Specialists indicate that strength exercises give you more endurance during strength training exercises for cardio exercises and the stronger you are, the less effort you spend to complete the exercises.
In this article, we will explain a group of strength exercises that rely on resistance ropes to increase muscle mass and at the same time help you lose excess weight:
Weight loss exercises
1. Weight loss exercise stretching resistance ropes
When starting the exercise, you need to stand next to a wall and the resistance ropes are installed in the middle of the wall while standing at a distance of about 3 meters from the wall. The distance varies according to the length of the rope used. Try to stand upright with the feet open and pointing forward, and start grasping the resistance ropes between both hands and pulling the rope forward. You can try to pull the rope on three sets of each group 7 times.
2. The rope plank weight loss exercise
The plank exercise depends on lying on the ground while supporting the body with the feet and hands so that the back and feet are in a straight line and tighten the entire body muscles, but the addition that you need to do is to install pressure ropes in the feet and work to tighten the rope by lifting the feet up and then going down to me Earth again. It is preferable to continue pulling the cord for at least 30 seconds.
3. Trunk weight loss exercise
You can perform the trunk rotation exercise in a different way by placing an exercise mat and lying on the ground so that the back is straight and the arms are extended by your side, as shown in front of you in the picture. Then, hold the feet together and lift them up and move the torso to the left and right.
4. Stair climbing weight-loss exercise
One of the easiest exercises you can do for losing weight. All you need to do is place a box in front of you one step and stand in an upright position while working to climb the stairs up and then go down and it is preferable to do it at a higher speed that increases gradually. It can be repeated 12 times in 30 seconds.
5. Boxing Weight Loss Exercise
To do the exercise you need to stand next to the punching bag at a distance that allows you to aim at the punching bag. It is advised to continue this exercise for 10 minutes.