Weight loss tips-11 scientific ways to lose weight

Weight loss is depend on one thing HIIT (high-intensity interval workout) which means to increase heart rate and then decrease it repeatedly. Weight loss needs two things 1st is diet and 2nd is proper exercise. You can’t lose weight if you are not taking proper diet according to the workout. If you work hard for weight loss and don’t take diet accordingly then you can’t lose weight.

Below given training helps you in weight loss:

1. Interval training

This a type of activity in which you do physical training for different period of time at high and low intensity. It helps you building strength and endurance fast. One of the main key point of Interval training Is it doesn’t require any trainer or gym anyone can do these exercise with a little knowledge. A person with weight of 120 kg or above can reduce 6 kg weight in a week by doing interval training and a normal person can reduce 2 kg weight in a week. Some of the main interval training methods are burpees, sprints, abdominal exercise, push-ups, and pull

2. Weight training:

Weight training helps you to lose weight and build muscle at the same time. It is a type of strength training that burns calories and fat and strengthen your muscles. This type of training can be done in gym. By lifting heavy weight you can lose your weight. Exercise like dead-lifts, weighted squats.

3. Boxing:

Boxing is a large impact cardio workout which helps anyone to burn calorie in high amount. Boxing helps in losing weight as well as building strength at the same time. Boxing comes under one of those cardiovascular workouts which helps in high amount calorie burn. A normal person can burn up to 633 calories in 1 hour. 9 hours of boxing can reduce almost 1 kg of weight. A beginner should start with 2-3 session in a week and each session should be of 30-60 minutes.

4. Swimming:

Swimming is a very good way to lose weight. A normal person can burn 500 calories by swimming for 1 hour and doing correct exercises like Breast strokes, freestyle or Butterfly. If you don’t change your diet then you have to swim for almost 15 hours to lose 1 kg weight. If you wanted to start swimming then start it by doing 3-4 times in a week for at least 30 minutes and try to count your total laps. Swimming enhance strength, tone muscles, and improve fitness.

5. Running:

 Running is an efficient way to lose weight and helps in building strength, stamina, and it reduces cancer as well. If any normal person run about 2-3 miles per day then total number of calories burned are 200 to 300. It is one of the efficient way to lose weight you just need a pair of shoes and maybe someone with you can develop your running plan. Take a proper diet if you do running and eating much to recover your body it can result in weight gain.

6. Cycling:

Cycling is a popular and cost-effective form of cardio workouts. It can burn a good amount of calories. A normal person can burn 600 calories by cycling for 1 hour. Cycling can increase cardio fitness, muscle strength, flexibility, posture, and strengthen bones.

7. Planks:

Planks are one of the toughest exercise to lose weight but it also has a very deep impact on abdominals. It helps in strengthen your core. Any normal person can burn up to 220 calories in 1 hour by undertaking planks. Planks doesn’t require much time 2 minutes of plank is sufficient for a healthy person in a time. Flexibility is one of the main benefits of doing planks regularly. Planks also helps in improving your body posture and reduces back injuries. Some main types of planks that helps in reducing weight are as follows:

8. Boot camp:

  • Forearm plank
  • Side plank
  • Reverse plank
  • Plank jacks
  • Mountain climbers
  • Plank to pike jumps
  • Frogger 

Boot training is a kind of physical training which is performed by a group of people. It is conducted in gyms, or by personal trainers. In boot camp there are different types of exercise which are formed together to build strength and fitness. Trainers use military workouts in boot camps. There are two types of Boot camp one is Indoor and second is Outdoor. It helps in losing weight as well as building and maintain strength. It has so many workout exercises and it strengthen different areas in body like Core, arms, back, shoulders, legs by using different exercise like planks, sit-ups, squats, kickbacks, push-ups. It can be done only once or twice in a week. It can burn 500-600 calories in a session of 1 hour.

9. Zumba:

Zumba is an aerobic fitness programme which uses different types of dance to get fit and lose weight. Zumba is a full body workout. By doing Zumba for 1 hour you can burn nearly 600 to 800 calories. You can lose up to 4 kg of weight in a month. Zumba is very good for heart health but Zumba is a high impact workout and it also has some cautions, if you are a fresher and doing Zumba daily then it can lead you to heart attacks, so better to do it 4 days in a week and when you adopt it then you can do it daily. Zumba tones the entire body and it also helps in reducing stress. It improves your flexibility and stamina.

10. Tabata:

Tabata comes under High-intensity interval training which contains eight set of each workout which lasts 4 minutes in this you give 20 seconds to workout and take a rest of 10 seconds in between. Workout should be like push-ups, mountain climber, burpees, and double crunch. You can do Tabata workout for 20-30 minutes a day. You can burn 400 calories by doing Tabata for 30 minutes. It strengthen the arms, core, shoulders, back, and legs.

11. Dancing:

The right level of intensity in dancing can help in weight loss and make you active and flexible. Diet is an important thing in dancing if you take more calories than you burn it results in weight gain. Dancing is a good form of losing weight and get fit, anyone can easily loss 4-5 kg in a month by taking proper diet and doing right level intensity training. If you are a beginner then you should start by taking the dance class for 4-5 days a week and when you start enjoying and getting comfortable then you can dance 6 days a week easily. 

You can do weight loss

You can lose weight by just acquiring the right workout from above mentioned workouts. The workout you wanted to do with full interest help you in reducing weight quickly. Diet is important in every training or workout without proper diet you can’t lose weight. Proper workout + proper diet and sure you’ll be able to lose weight.

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