The best exercises to lose weight quickly are not secrets reserved for a mere few. They are quite common, yet they are overlooked by many. People seeking to lose weight might think there's some magic program or exercise that will get it done.
Would it surprise you to know that you probably already participate in some of these exercises? The real secret is in knowing how to do those exercises for maximum benefit.
If you walk or climb stairs, for instance, you are utilizing the best exercises to lose weight quickly. You just need to make the most of them by upping the frequency and time you commit to these heart-thumping activities.
Unless you spend a vigorous 45 to 60 minutes every day on these exercises, you won't lose weight quickly. You'll just get tired. The key is consistency and that you work your system regularly. Muscle-building exercises are most effective to lose weight quickly.
Whichever exercise you choose, make sure you put all your energy into it. You want to keep your heart rate up and your blood pumping throughout the exercise period, with a proper cool down afterwards.
If you're brisk walking, for example, walk slowly for the final few minutes to give your body a chance to cool down. Stopping suddenly can cause muscle cramps and really isn't good for your heart. Give it time to fall back to normal while you're moderately active.
Make sure you drink lots of water while exercising to replenish your reserves and to help prevent cramping.
When you're ready, here are the 10 best exercises to lose weight quickly. Start gradually and let your body adjust to the workouts.
1. Squats: This exercise is great for building leg and buttock muscles. Stand with your feet at shoulder width apart and squat down and then up 10-20 times through two or three sets.
2. Jumping Jacks: You probably remember these from your school days. They provide one of the best whole body aerobic workouts. Do four or five set of 20 jumping jacks for best results.
3. Stepping: If you've made numerous trips upstairs while moving or cleaning, you'll know how much energy this exercise takes. The benefits are multi-fold: burns calories, boosts heart rate, great aerobics workout, builds leg and buttock muscles. You can use your stairs for this. Step up and down 20 times, rest and repeat two or three times.
4. Walking: Fast walking is better than slow walking, but both are beneficial. If you want an exercise to lose weight quickly, walk briskly for half an hour and you can burn up to 180 calories.
5. Bicycling: The outdoors can be more enjoyable, but stationary indoor cycles can provide an equally good exercise to lose weight quickly. In fact, if you apply the right amount of resistance at the right speed, you can lose between 250 and 500 calories in half an hour.
6. Swimming: This is a great, fun exercise for many people. It provides an excellent cardio workout that uses your entire body. Doing the breast stroke for half an hour can burn 400 calories.
7. Cross Country Skiing: Another fun activity with the same benefits as swimming.
8. Jump Rope: This isn't just a kids' game. Adults can get a terrific, unparalleled total body workout by jumping rope for as little as 15 to 20 minutes.
That gives you eight of the top workouts you can try. They are just some of the best exercises to lose weight quickly.
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A good way of getting the best results when you are in the gym is to do the different techniques in molding the muscles you desire. It is not important if you are a novice in weight exercise or an experienced gym buff. What is important is to achieve that muscular body with the help of these body building techniques, in building muscles.
An important technique that one can use is the utilization of the negatives. For every exercise, a repetition is divided into two; the positive part and the negative part. The positive part is actually the lifting part while the negative is the repetition's lowering part. Though the positive is the lifting part, it is actually the negative part that builds the muscles. It stretches the muscles thus making it stronger.
Your success depends on how many negative part you've completed in one set. You need at least 5 seconds allotted for every negative part in a set. However, you'll find it difficult to do as many repetitions as you can, so you might want to lessen the weights. By doing this, you'll notice that there is a dramatic increase in the results.
Pre-exhaustion is another strategy you can use in bodybuilding. In pre-exhaustion, you will first focus on a muscle exclusively. After fatiguing the specific muscle, you can now start a compound exercise which includes that specific muscle. One example of this is a 2-3 sets of extensions before doing a set of squats.
Still another technique is called the superset. It is a combination of two workout fused into one set. It is done by doing an exercise after one exercise with no rest in between. Supersets are usually done by utilizing alternating muscles. An example of a superset is a triceps press set after a barbell curl set. In addition, you can also do a superset that involves muscles in the same group. Barbell curls then followed by a preacher curls with no rest is a good example.
Super-7's, also called twenty-ones, is also popular for bodybuilders. It is actually a 21 repetitions divided into three sets. In every set, there should be seven repetitions for both upper and lower phase and another seven for the complete repetitions. This will give you 21 repetitions all in all. One good example of this technique is the bicep curls exercise. You can do the first seven by lifting the weights until you reach the middle of the curl. Second seven is done from the top to the midway and the last seven repetitions are done from the lower portion up until you reach the top. Super-7's is very exhausting because you utilize all the muscles in that area.
The techniques mentioned above are just some of the many techniques you can perform in building your muscles. It is important that you explore on these techniques so that you have an idea how a technique affect your body in building those muscles. By choosing the right technique that fits you, it is guaranteed that you'll have a good time inside the gym.
Click on the link below to find more information about Body Building.
About the Author
Chad Jorgensen is a bodybuilding enthusiast that loves to coach and teach the hobby. For more great tips on body building techniques, visit http://www.thevincedelmontefitness.com
Office Fitness - Time Saving Tips for Exercising While in the Office by Tom McKenna
You have a full time job like most people you know. You work hard with lots of effort and determination. You go through everyday with hard work and sacrifice. So how do you stay fit? Do you even have the time to do so now that you're so caught up with office work? Well, here's some good news for you. You can stay fit while doing all that work that you do in the office. Nowadays, many companies are becoming more fitness friendly and have special exercise rooms in the same building.
Some companies offer incentives for their employees to get them to exercise as they recognize the important of having physically fit employees who exercise regularly. There are even others that have fitness programs in their company. These programs can be really rewarding if put to use. But of course the best reward would be your own physical fitness. However, if your company offers none of these, don't worry. There are still many ways you can get fit and stay on top of the game at work.
How about organizing an office fitness group? That way you can meet maybe once or twice a week and exercise together, which is always more fun than working out on your own. There are sure to be other staff members in your office who are interested in getting fit and staying healthy like you. They too would be interested in finding ways to fit exercise into their daily schedule at work. Of course first you need permission to do so, so get permission from your supervisor or head of department to put up a notice of some sort to announce your fitness group and to provide details of your first meeting. Try meeting regularly and focus on encouraging one another instead of competing against each other. One you have formed your group and set down some rules, you're good to go.
Most office fitness groups meet for the fun of it, but you can always take it a step further if you are all interested to do so. Maybe you can enter a fundraising race; it is for a good cause. There have been many teams which have done this and have managed to raise a sizeable amount of money due to the team's position within their office. Isn't this a wonderful way to give back to society?
Ok, so organizing is not everyone's cup of tea. How about just trying to squeeze in some exercises during your work day at the office? For example, if you keep weights at your desk or in your office, you can easily take a ten-minute break and do some weight lifting. Another easy way is to walk. Yes, walk around your office whenever the situation calls for you to move. How about taking the stairs when going up or down floors? Instant workout! Squeezing as many steps as possible means increasing your overall activity level and at the same time boosting your fitness level.
Invest in a pedometer and aim for 10,000 steps a day. You can also use it at home to monitor your progress. When at the office, look for a quiet spot where you can do stretches and other muscle-building exercises (lunges and squats). When stretching, make sure you have some private area. If you cannot find a separate place try the bathroom. Stretching can actually be done almost anywhere, as long as you're not too obvious with it.
Or try checking the outside area of your office building to see if the area is safe and suitable for outdoor exercise. If it is, you can utilize that area during your lunch breaks. You can go for a short walk or do some stretches. When you're out of the office, you're giving your body a chance to take a break, away from tedium of work. You get to refresh your mind and your body, so make full use of the outdoors. It's good for you.
Did you know that there are some corporations that offer rewards to their employees who are into fitness and who work out regularly? Check with your Human Resources coordinator and see if your company is one of them. You could also check to see if your company offers any kind of incentive or gym membership for the employees. There are times when some employers provide incentives like covering a portion of the cost for the annual gym membership, as they recognize that an employee that is fit and healthy is a good investment for the company. The HR coordinator is able to provide you with lots of information with regards to your company's policies on health and fitness. It would be a good idea for you to take the time to have a chat with him or her and find out what benefits you are entitled to. Even if your company does not offer any such incentive, you can still find lots of other ways where you can stay fit at your job without having to sacrifice your time or dignity.
About the Author
Tom McKenna has been writing articles online for nearly 5 years. His latest interest is in home furnishing. Please come visit his leather armchair website that discusses armchairs such as the brown leather armchair to complete the interior decor of your home.