Since summer is the season when, more than ever, we try to lose excess weight to look like a beachon the beach or by the pool, it seems like a more than appropriate time to write this article.
Unfortunately, all too often I meet people who are only looking for the easiest and fastest way to their dream figure. Many of them are not familiar with the industry at all, which often leads them to startThey start to believe and follow nonsense that is completely ineffective and inefficient. Indeed, as with most other topics, there is a lot of misinformation that sounds too good to be true. That is why I want to focus on this topic here and recommend 5 activities that can that can help you burn the most calories and that can help you effectively get rid of excess pounds.
Do I even need a special activity to lose weight?
If you are trying to lose weight and shed excess pounds, exercise is definitely in order. First and foremost, however, you need to focus on your diet.
Of course, I do not mean, as many people still mistakenly believe, to stop eating. I mean focus on what and when to eat. You might as well forget about all those pointless diets where you are supposed to eat only vegetables. They will reduce your calorie intake rapidly, so you will start losing weight very quickly, but your body will be spared the need forthe vital nutrients you need to function, which can kill you over time. Therefore, I would recommend you to avoid these pointless diets.
Likewise, avoiding carbohydrates or fats can cause a number of adverse consequences. Both carbohydrates and fats are macronutrients that your body irreplaceably needs to function properly.
So you don't have to be afraid to eat, you just need to think about what and when to eat. Every meal you eat should contain sufficient protein, carbohydrates and fats, as well as vitamins, minerals and antioxidants. Above all, your diet must be regular and varied enough. You should choose only good quality sources of macronutrients, make sure you eat enough fruit and vegetables, stick to theand avoid fried and fatty foods, white bread or sweets.
Another important thing is your lifestyle. Drinking alcohol or staying up too late can ruin your hopes for a better figure. This is because alcohol contains a huge amount of calories that your body cannot use, which is why these calories are stored as fat. Related to this , sleep is also a very important factor affecting your weight loss.
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Activities to burn calories
Of course, as long as you have a good diet, a good lifestyle and enough sleep, you can lose weight effectively even without sports or extra exercise. However, the right activity can make your journey to a better figure easier or even faster.
The number of calories you burn is influenced by a number of factors such as your weight, gender, genetics or the activity you are doing. Here too, you need to think carefully and choose the best and most effective activities. For starters, I would recommend avoiding high frequency interval exercise. You won't be able to burn too many calories during an intense but short activity. Similarly, a long but monotonous and generally comfortable activity such as riding a treadmill will not help you burn calories. The best calorie-burning activities are mainly those in which you are able to engage your whole body for an extended period of time with sufficient intensity. This is because it is through such activities that you will be able to burn as many calories as possible in the long run.
1. Walking
Walking is perhaps the least violent way to incorporate movement into your life, which can help you tonot only burn calories, but also prevent a number of health problems such as heart attacks.
Walking is also an absolutely ideal way to improve your health, especially for those of you who have never played sports and are not as used to running or exercising regularly. Its advantage is that you need virtually no special equipment, gym or treadmill. You can easily incorporate it into your daily routine.
For example, if you don't live too far from school or work, try swapping your car or public transport for walking. Or take a walk instead of driving to the shops, take your partner for a romantic walk, walk your dog more often or use the stairs instead of the lift. As you can see, there are a plethora of ways to incorporate walking into your daily life.
With normal walking, the average seventy-pound person is able to burn approximately 160 calories in half an hour. However, the number of calories burned varies a bit from individual to individual, of course. It depends here mainly on weight, gender and also fitness. More active people, that is, people with better fitness, are are able to burn more calories than beginners.
Another advantage of walking is that it does not put too much strain on the joints. So you can walk more and more often without risk of injury and still improve your fitness. For starters, I would recommend walking at least 30 minutes three to four times a week.
Walking is therefore the easiest and safest way for people who don't play sport to get exercise into their lives, whichcan help them avoid a whole range of health problems, feel better, improve their fitness and lose excess weight.
2. Running
Running is another great activity that can burn a lot of calories. Like walking, it is an ideal choice especially for people who have never played sports and don't want toDo not want to start with any particular sport or go to gyms or fitness centers. In fact, you can run practically anywhere and anytime you want, which means you are not dependent on anyone or anything.
Again, the number of calories you burn depends mainly on your weight, but also on the length of the run or the speed at which you run. For example, the average 70-pound person who runs a mile in 10 minutes burns about 180 calories. A heavier person would burn even more calories in that case, and a lighter person would burn slightly less.
In addition to burning calories, running offers a variety of other health benefits. Some studies have shown that regular running reduces the risk of heart attack, stroke or other cardiovascular diseases. In addition, it also has a positive effect on our concentration and sleep.
However, running has one disadvantage compared to regular walking, and that is that it eatsputs a lot of pressure on your joints, especially your knees and ankles. Therefore, I would not recommend running every day. So to start with, I would try running for 20 to 30 minutes every other day. Of course, you can combine running with walking, which is the ideal way to start.It's ideal to start with walking to warm up and get your muscles moving, and then gradually move on to running. Afterwards, it is generally recommended to stretch.
So if you are tired of walking or just want to try another, more effective activity, running isRunning is an ideal option that will make you feel much better, plus it can improve your figure and fitness.
3. Cycling
If you are not too keen on running, cycling is another option to burn calories efficiently. Compared to running, it doesn't put as much strain on the joints, so it is definitely more suitable especially for people who have knee or ankle problems. Cycling then also helps with stress relief.
In terms of burning calories, there are a number of options for cycling and these options then of course vary in the number of calories burned. By cycling outdoors for an average of half an hour, a seventy pound person is able to burn approximately 350 calories. If you want and dare to burn even more calories, I recommend trying mountain biking, which is much more intense and demanding, but it will allow you to burn more calories. On the other hand, as I mentioned above, riding a treadmill is the least efficient form of calorie burning. So if you don't want to get a bike or ride outdoors, I would look for machines in gyms or fitness centreslike an airbike or an exercise bike, which force you to engage your whole body, so they're much more efficient than a treadmill.
If you're not used to cycling at all, I would try starting slowly, maybe 15 to 30 minutes a few times a week, trying togradually increasing the distance covered or alternating long, slower routes with shorter, more intense ones.
So if you don't want to run, or can't because of joint problems, and don't mind spending a lot of money on a good quality bike, riding one is definitely a great option for burning calories, improving your overall fitness and reducing your risk of cardiovascular disease.
4. Swimming
Perhaps the best, most comprehensive and safest activity for burning calories is swimming. When we swim we are able to engage our entire body completely, and in addition to strength and endurance, it also has a positive effect on our sleep, as well as our heart and lungs. Then some studies even state that it can lower blood pressure. It's also a great option for aiding recovery from injury, reducing your pain or relieving stress. Swimming, among other things, is often cited as a great activity for children and is then an example children with asthma who are unable to run or cycle for long periods of time.
The number of calories burned, in addition to the intensity, speed and distance swum, also depends on the style of your swim. There are four styles, breaststroke, crawl, breaststroke, breaststroke and butterfly. The faster and longer you swim, the more calories you are able to burn. From this perspective, the kraul and butterfly styles seem to be the most efficient, however, these styles may be too physically demanding for most of usyear, so we should opt for slower styles such as the breaststroke or breaststroke, which we can swim for longer and burn more calories. The average 70-pound person is then able to burn approximately 400 calories during an hour-long, moderate intensity swim. However, more intense swimming can burn up to 700 calories in the same amount of time.
So as a beginner, try swimming for 10 to 30 minutes a few times a week, atand you can change styles regularly or add to the distance you swim. If you're not able to swim the recommended 10 to 30 minutes straight at first, feel free to phase your swim and take breaks as needed.
Swimming is definitely a wonderful option for burning calories, offering a plethora of health benefits, many of which cancan be much more useful, safer and more convenientthan the aforementioned running or cycling.
5. Strength training
Strength training may, in some ways, seem a bit like a potential outsider to this list. However, from my perspective, it may just be the best and most appropriate activity.
Strength training may seem like an outsider primarily because it is the way the average 70-pound person can burn offonly burn about 100 to 110 calories in half an hour, which is simply not enough compared to the other activities on this list. However, strength training, compared to the other activities mentioned, offers the added benefits of building strength and muscle mass. In addition to burning calories, you can build strength and muscle mass through it. Thus, in addition to weight loss, it also allows you to gradually shape and improve your physique and strength.
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Some research states that our body burns, compared to the activities mentionedto the activities mentioned above, a greater amount of calories after strength training. Thus, calorie burning in strength training does not only refer to the time of the workout, but also to several hours or even days after the workout, including the rest period between workouts. Of course, the number of calories burned during and after a workout depends on the number of calories burned in addition to the classicfactors such as your weight or gender, also on the intensity and intensity of the workout.
However, it is a bit more complicated with the start of strength training than with previous activities. For beginners, I would recommend doing a full-body workout three times a week, knowingI would pay special attention to proper technique and warm-up.
Conclusion
In conclusion, I would like to recommend you to start with everything, both diet and training, very slowly and carefully. As a beginner, you are not used to watching what you eat or when you eat it, plus weighing and cooking everything. All this at once could discourage you very quickly. The same goes for running or any other sport. You can't expect everything to work out instantly. So whether it's running or strength training, always take it slowly and carefully. It will be challenging at first and you may not be satisfied with your results, but the important thing is to be patient. You'll get used to weighing and cooking your food over time, and you'll get better at sport as time goes on. However, you must not be impatient and expect results after a few days. If you do everything right, the results will come sooner or later, the important thing is perseverance and discipline.
And that's really all. I hope you enjoyed this article and hopefully it helped you at least a little bit with choosing the right activity for burning calories. Of course, there are many other activities that you may enjoy and suit you more than the ones I have listed here. Which is certainly perfectly fine. So I wish you the best of luck with your calorie burning and if you have any questions, definitely feel free to ask in the comments.
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Why can you trust us?
I've been aware of bodybuilding and weight training pretty much my whole life. My father is a huge bodybuilding fan. He used to take me to the gym with him when I was little and he even made a small gym in his basement. It was just a matter of time before I got interested in bodybuilding.
But for ten years I was actively involved in Taekwondo. It wasn't until 2015 that I decided to quit Taekwondo and start training full time. At the beginning I did everything just according to my father and then also according to my older brother, who is currently doing power triathlon. Gradually, however, I started to educate myself on training methods and diet.