How to deal with abdominal Fat by Physical Exercise

 

Physical Exercises for weight loss workout

How to lose weight with physical Exercise

Best Physical exercise for weight loss when you talk about these you will definitely come across a loads of exercises workout etc. we will only be touching best exercises for fat loss out of them which only help and focus your body fat loss and muscles development

First i would simply explain here why we need this to help in fat burning/weight loss how these play role in weight reduction so physically exercises increase usage of calories in your body that create calories deficit balance which result fat loss 

Before I dive deeply into best weight loss best physical exercises for weight loss terminology Let me clear you calories before burning them for fat loss because this is the best way to reduce your body weight if you are overweight 

Human body weight depend on energy intake and energy or calories burn off 

Calories or energy intake in form of foods drinks etc. and calories burning off in form of daily activities which further consist of different factors including variables regard activities

The difference between storing calories and burning calories is called net energy balance 

Negative energy balance take place when calories are burning more than calories in take which is best for fat loss and 

other way round calories consumption less than calories coming in 

that's called positive energy balance which is not good for weight loss people 

Energy burn off contain on a number of factors which

includes the starting body weight, basal metabolic rate and physical Activity with regard to physical activity there are further key variables including the frequency intensity

duration and type of activity done

So here we will be discussing Best physical exercise or activities to lose fat for women and men

Physical exercise increases usage of calories in the body that create a calorie deficit balance which results in fat loss. 

Plan for physical exercises workout at home

Due to the development of the world, especially development in technology, work got easier. Most tasks are done by machine automatic robots replacing human physical activity and manual work.

Mobile internet etc advancement is good but puts more negative effects on health.

Sitting at home controlling almost everything from home replaces people's physical activity.

Less walking short rest time less sleep

In term of travelling people use cars motorbike to travel due to speeding up the world people like to travel fast which replace cycling and walking exercises

Brain usage is at peak

Much stress due to brain involvement 

which is terrible thing for health cause non stop usage of brain create stress fatigue and other brain related diseases and one of most important problem which we focus is obesity expert believe that weight gain exist by brain stress Fatigue etc.

So my point was here to mentioned this that you need be extra careful about your health 

World advancement with technology had to be occurred and it's good as well but in case of health if you don't care your health then it's too bad 

So here I am talking about best weight loss physical activity which your body needs to be a perfect healthy person 

In this article I would here only be discussing physical activity or exercises for fat loss cause we only focused here on fat loss by exercises workouts.

Bellow I am highlighting the some benefit of physical exercises

What Benefits of physical exercise can you have? 

Physical exercise can lower your

risk of heart and circulatory disease 

Increases your body temperature

make you feel warmer

Improve your memory and brain function.

Help in weight management.

Your Heart starts to beat faster pumping

more blood to the muscles

your heart is also a muscle if you are

active regularly it gets bigger and

Stronger.

Why is physical activity important to lose weight natural method?

Increase energy level and good for muscle and bones

your muscles are working harder

It helps you use insulin.

physical activity can improve

your memory 

and attention span 

Reduce feelings of anxiety and depression.

Improve your quality of sleep.

physical exercise or activity leads to a

lower resting heart rate and lower blood

pressure

this helps cut your risk of heart and

circulatory disease.

your brain produces chemicals called endorphins these reduce

feelings of pain and make you feel more

positive getting active cuts down on

stress hormones reducing anxiety

combined activity with a balanced diet

and you'll help yourself reach and

maintain a healthy weight you aim for 

Best physical exercise workout

There are plenty of physical exercises workout to lose weight but depend on your body weight condition 

cause some exercises workout and tips are involved in high intensity sprints, heavy weight lifting high intensity interval and some low or normal exercises depend on age weight scale of body

I am going to explain below with all benefits importance and who need that which is best one for what everything so bear with me

Now firstly a question arises here before i go further that

How many calories do I need to maintain my health and weight?

Let me clear you this important and basic question As i mentioned about the physical exercise depend on person condition same here factor that affect the number of calories you need age,sex,height,weight and level of physical activity as well

Overall i give you an idea suppose a person who is physical active and age is 26 male height about 6 feet he would required probably between 2000 to 3000 calories 

Same criteria with adult female would need 1700 to 2400 calories per day

How much calories to burn in a day?

The best and short answer is 500 hundred calories burn per day is safe who is overweight which is almost half kg of weight burning in a week recommended method

Bellow i am showing you some categories activities or exercise to burn fat exactly 

Best Activities or exercises categories and how much calories burning can be targeted per hour by different activities?

weight loss workout routines exercises types

Exercises are very important for overall health, and furthermore if you want to shed off some extra body bad fat then these become even more important. 

Instance if you want to lose weight at home without the gym, you can rely on the best possible exercises at home as well.

How long exercises are safe to do in a day?

Depend on exercises strength or intensity if hard and high intensity safe to do upto 45 minutes a day generally 

if low intensity normal exercises you can do up to 2 hours but as you Too much exercise can lead to injuries, exhaustion, depression even unhealthy conditions  

Let's start weight loss by exercises categories gradually with all aspects 

Physical Exercise Types or categories and all workouts to shape body

Aerobic Exercises

Aerobic exercises are physical exercise which make you sweat enough during workout 

aerobic exercises long duration low impact with low to high intensity workouts mostly its low intensity exercise with normal breathing 

Primary Targeted zone in body cardiorespiratory system which ultimately help in weight loss and grow muscle

We split these exercise with two categories one aerobic and one anaerobic 

These are opposites to each other I further clarify you here

Best exercise for 40 plus age who want to maintain weight

Aerobic exercise aerobic exercise is a format of exercise

that you can sustain for a long period

of time with usage of oxygen or oxygen base exercise mostly are performed in open to sky

These exercises longer than 3 minutes period 

Aerobic exercise are low to high intensity workout exercises 

Main focus on hearts, lungs muscle and also help in boosting stamina

Example of aerobic exercises

walking jogging swimming cycling hiking running rowing etc.

Anaerobic exercise for weight loss

Hips Fat Lose Exercises

Anaerobic are different by aerobic exercise 

Aerobic exercise need sufficient oxygen to intake to sustain current level of activity

While anaerobic you don't have to its opposite action

These activities are burst activities for short time of period as example 

• Bodybuilding

• Eccentric training

• Functional training

• Sprinting

• Weight training

What are the 10 best exercises to lose weight?

Anaerobic are fast impact with high intensity low duration without oxygen based workout.

Good for muscle development and can help in weight loss.

Don't forget these are hard intensity exercises and might cause you small injury during workout so be careful while doing workout.

What benefit aerobic exercise can we expect from it?

• Aerobic exercise help you

• lower your body weight

• Improve lungs

• Stable heart beat and pump better

• Bloods pressure normalization

• Diabetes help you lower risk of diabetes

• Respiratory avoid diseases 

• Stress get you rid of stress

• Blood circulation flowing around body

Circuit training fat loss

Circuit training exercises are a combination of six or more than six series of exercises performed consecutively within a short rest time one after another between them for either a set number of repetitions or a specified time.

One circuit is completed when all of the chosen exercises have been performed

How long perform circuit exercise in a day 

Good to have circuit exercise sessions between 15-40 minute in a day.

Overall two and half hour is best for whole week recommended

Circuit training workout get you muscle developed and toning with cardio exercise also good for beginner 

Its help in losing extra fat of body pump your blood and heart pounding plus muscle working 

Circuit training is an excellent option to help you lose weight along with a healthy diet. So if you need to lose weight because you have a condition like diabetes, increased in blood pressure, or high cholesterol, this may be a good option for you

Weight loss exercises to do at home

What are the Examples of circuit training?

List of all exercise of circuit training 

1. Jump rope.

2. Jumping Jacks.

3. Walking Jacks.

4. Burpees.

5. Mountain climbers.

6. Stairs.

7. Sprints.

8. High knees.

Circuit training workout?

1. Squat Jumps

2. Standard Push-ups

3. Calf Raises

4. Bench Dips

5. Abdominal Crunches

6. Jump Rope

Strength training home gym workout

Strength training are very well know exercise categories which help you reduce excessive fat and make you muscle better 

Important to remember  Exercise is only part of the equation. You have to create a calories shortfall in order to lose weight as well ,otherwise you will not be achieving the same result that you are looking for and even i would like to add some more factors here eating mean what you’re eating,eat standard calories. Have proper 8 hours of sleep a day regularly.

Lowered stress level as well 

it's no wonder weight loss is a very unique experience for every person but must comply these all factors to manage weight 

What exercise burns the most belly fat?

Here are some strength training workout for fat loss

• Lunge (c)

• Squat (c)

• Hamstrings (back of thighs)

• Deadlift 

• Leg curl

• Squat 

• Deltoids (shoulder)

                  Military press

• Rear delt raise 

• Shoulder press

• Upright row 

Triceps (back of arms)

• Close-grip bench press

• Dip 

• Pushdown 

• Abdomen and obliques (belly)

• Crunch 

• Leg raise 

• Russian twist 

• Sit-up 

• Lower back

• Deadlift 

• Hyperextension 

some more exercise which just to highlight for helping in fat burn 

for more about these all in all you can find on my

Best article about fat loss by physical exercises workouts

Calisthenics and fat loss

Whether you’re a seasonal gymnast or you’re just starting out, you have probably  heard the word calisthenic.Calisthenics is a terribly beneficial part of any exercise routine, and actually shapes the basis of many workouts you may already be doing.

Calisthenics exercises are great for beginners and intermediate level

You don't need to have special equipment to perform these type of exercise its could be done by your own weight however you will need only a pull bar when you perform sort of exercise same for more advance

simply calisthenics is a form of bodyweight resistance training or you can say part of strength training

Calisthenics exercises range from simple to advanced, such as muscle ups More complex calisthenics exercises are similar to gymnastics.

Thinking of using a pull up bar to do flips. Calisthenics can be incorporated into workout routines of various training styles, or you can do a workout routine with just calisthenics movements on their own. In fact, 

Many parks for the public have calisthenics equipment available to the public.

Callisthenic exercise are

Perform by quick movement of body 

You probably repeat each exercise in 9-10 time quickly as a beginner it can be increase by time as you get used of it

• Lunges

• Crunches. 

• Burpees. 

• Pull ups.

• Chin ups.

• Handstands

• Abdominal exercise

• Plank

• Pull-ups

• Muscle-ups

• Sit-ups

• Squat jumps 

Stretching exercises fat loss

6 exercises in gym for weight loss

What is stretching exercise

Stretching is the act of releasing tension from the muscles, joints, ligaments, and tendons, and gaining youth as you do so. 

Stretching is a perfect way to reduce your fat by doing daily 5 to 10 minute different stretching exercises.Stretching makes your body feel better and shaping the body also reduces the effect of aging.

Most recommended stretches at least can be incredibly beneficial for you for example

• Neck stretching 

• Bum stretching 

• Hamstring stretch

• Chest stretching 

• The cat stretching 

• Standing quad stretch 

Stretching  is a part of actual exercise wherein a particular muscle or ligament or muscle bunch is purposely flexed or extended to improve the muscle's felt versatility and accomplish comfortable muscle tone overall best exercises for body fitness and fat loss should be done regular bases

Types of stretching exercises

• Ballistic stretching

• Dynamic stretching

• PNF stretching

• Static stretching

• Passive stretching

• Pilates

Benefit of stretching exercises?

1. Relief discomfortness

2. Feel younger than ever

3. Feel flexibility in body

4. Pain relief

5. Physical health through flexibility

6. Complete and guaranteed weight loss solution

Physical therapy to lose weight 

Physical therapy is a pre-plan program in which different mixes of physical exercises are performed to treat body different problems.

The activities perform by the people are called physical therapist they are professional and qualified people

Many patients end up losing some weight as a result of their physical therapy program,the stretches and exercises involved in a physical therapy routine can be physically intensive.  

The Physical therapist's main task is to help patients injuries,diagnose movement dysfunction, chronic health conditions, develop a treatment plan and improve their quality of life.

These task by therapist ultimately worth Weight management 

Physical therapy is that much effective in weight loss or you can say not instant result oriented but very important element during weight loss journey overall i think it's very important to have during your weight loss program

It will give indirect benefit to your body muscle bones etc during high intensity workouts

Best exercises list

• Wall Calf Stretch

• Supported Bicep Curl

• Reach And Stretch

• External Band Rotation

• Pigeon Stretch

• Straight Leg Raises

Benefit of physical therapy

• Physical Therapy improves mobility and balance

• Restoring Range of Motion

• Better in recovering stroke 

• avoid dependency in pain medication

• help to tackle general health issues

• Manage age related issues

• Help in manage heart and lung disease

• help maximize your movement

• Helpful in weight loss issues

• Physical Therapy is very beneficial for Athletes

What is Pilates exercises and its role to reduce weight

Tons of questions comes up what is

Pilates exercises how to perform whats are the benefits

Pilates is a systemized form of

exercise that was originated by joe  

joseph Pilates was from Germany

Moved to New York City in the early

1920s

Pilates is a system of repetitive exercises that consist of low-impact flexibility and muscular strength which is performed on a mat or other equipment to promote strength, stability, and flexibility. Pilates exercises emphasized proper postural alignment.

and develop the body through muscular effort that stems from the core

Pilate system of the exercises focus on core strengthening 

Midsection of your body specially belly and back side

involves all your muscles in that area including the front, back and sides

These muscles work as stabilizer for your entire body 

Role in weight loss by pilate exercise system

Pilate role in weight loss is a mentionable pilate exercise are low impact exercise to lose weight but very much contributed in losing weight 

Yet, Pilates may not be as effective for weight loss as other cardio exercises 

Better than physical therapy if talk here specific to frequency of quick losing weight

Pilate exercise mostly target your body midsection which mostly people are looking to shed off cause its look terrible when you dress up and go out with hanging belly

Same with back side of fat which stop you from look attractive especially women are very keen to resolve these type of issue so this is the most targetable part of body to lose weight from 

that's why people interested in Pilate exercises

weight loss exercise plan for beginners?

It's a successive safe method of moving through practices

it's a strength of your joints

it advances long fit musculature 

that is consistent with your body in your structure which gives an incredible establishment regardless of whether you need to build up and be a bodybuilder

you start with that core musculature to be absolute best of who you are from the core and Pilates works in frameworks 

You need to do the entirety of the activities it doesn't work like regular bicep twists at the exercise centre

 you need to do from the hundred completely through front help and that is the means by which you'll see the outcomes and it's a ton of flexion and augmentation and pivot and the entire framework has the recipe to take you through one exercise to set you up for the following activity

it's a full-body working exercise head to toe fingers to the top of your head

Pilates should be possible on equipment which is an uncommon mechanical assembly that Joe Pilates developed himself and it should likewise be possible just with the mat actually

like you would go into say bunch yoga class and you put the mat down on the floor you work with your own body-weight

so you could either do Pilates on the contraption which works with Springs and strain and resistance or you can chip away at the mat with simply your own body weight and individuals now and then ask you understand what's the distinction wherein ones you like better it's sort of you know an individual by individual premise a few groups like the mat work better

6 Best pilate exercises for fat loss

1. Cork Screw:

2. Double Leg Stretch:

3. body Saw:

4. Leg Circle:

5. Back Extension With Spin:

6. Criss-Cross:

7. Toe Dip:

8. Swan pose

9. V-ups

10. Leg kicks

11. Pilates 100s

12. Side twist

13. Neck pull

Benefits Of Pilates:

•  Developed Posture.

•  Weight management

•  Off-Season Preparing.

•  Increased Elasticity.

•  Fat loss especially midsection of body

•  Improved Joint Movement and Switch.

•  Relieved Back Pain.

•  Enhanced Sports Performance.

•  Release muscle enhancement

•  Full Body Toned.

•  Blood circulation

•  Abdominal strength

Why is physical activity important?

How much physical activity do I need?

Any activity of physical exercises is better than doing nothing

& doing more is much better

You should be focusing on strengthening activities that target all the major muscles “legs,thigh, back, abdomen, chest, shoulders and arms at least” 3 days a week.

150 minutes moderate intensity exercises workout is best and recommended for a week it's up to you you can divide 150 minute on whole week or 5 days a week

Children and adolescents should do at least 60 minutes of physical activity daily.

But still depend on what's your body condition and aim for you can achieve more healthy benefits if you ramp up your exercises to 300 minute or more

 

How many calories are used in typical activities?

Calories are used in typical activities depend on exercises strength intensity and frequency i have give table for different physical exercises to lose fat you can have look above

 

How can I reduce my tummy in 7 days?

How can I get a flat stomach in 7 days?

1. Include aerobic exercises in your daily routine. ...

2. Start the day with a high protein breakfast.

3. Do strength training exercises 1-3 times this week

4. Drink enough water

5. Do high intensity interval workouts 2-3 days in a week

6. Reduce your salt intake. ...

7. Consume soluble fiber

8. Avoid Stress Fatigue feel positive

9. Limit high-fat foods.

10. Cut out alcoholic drinks.

11. Add in fresh fruits and vegetables at every meal.

12. Cut out sugar and refined white flour

13. Reduce refined carbs. ...

14. Add fatty fish to your diet. 

What exercise burns the most calories in 30 minutes?

Running exercises

Jumping rope

Hiking Exercises

Swimming exercise 

These are the best and fast weight loss fat burning exercises as researched shows from all well known sources the above exercises are very helpful in burning calories some of them are much effective by its intensity you can read about full detail in my weight loss by physical exercises

You can check an image above to define you how much exactly calories you can burn out per hour by doing physical exercises activities types

Is Jump rope better than running?

Running and jumping both workout perfect for health 

Both have great benefit according to performing 

Running is like you can say built in cardio and jumping rope is new thing to learn for beginner its a quick result oriented workout in weight loss compared to running 

cause it's got massive intensity while performing 10 minute jumping rope equal 30 minute running.

It's also help in transferring energy all over body efficiently while performing workout and target fat burn in your body 

Is 10 minutes of jump rope enough?

10 minutes of jump rope a day can make your life much better as it will make you healthier and stronger mentally and physically. You can burn 150-200 calories in 10 minutes of skipping per day with an average weight and intensity.

what is 10 minutes of jumping rope equivalent to

Jumping rope is high intensity and full body movement activity which is almost equal 30 minute of running 

How much weight per week safe to lose

According to many experts, losing 1–2 pounds (0.45–0.9 kg) per week is a healthy and safe rate  Losing more than that is considered too fast and could put you at risk of many health problems, including muscle loss, gallstones, nutritional deficiencies and a drop in metabolism 

How long should I do HIIT sprints?

How long should Hiit last?

When performing HIIT, research suggests that Hiit workout total session should be about 25-55 minute

Most effective 

Hiit is between 15-20 minute especially when you targeting weight loss

For beginner is better to have workout 5-15 

and the range of work and recovery for each interval 

be 15 seconds up to 2-3 minutes in duration 

Are HIIT workouts good for fat loss?

HIIT workouts are best and recommend for fat loss 

It's one of the greatest benefits of exercises is the After burn impact.

This mean if stop Hiit Workout session your body will still continue burning fat 

Imagine you sitting in tv lounge after finishing a workout and the still fat burning engine is on even you not doing anything

 

What is cardio its benefit and is it ok to do cardio everyday?

Cardio is a physical activity or exercise that gets your heart rate high and keeps it for a long period of time in which your respiratory system starts to work harder as you breathe.

Cardio is perfect method to lose fat and keep your health good 

It also beneficial in following like

Improving Lung

Naturally Boosts Energy.

Very helpful in Mental Health.

Better Sleep.

Helps the Immune System.

How often you should do cardio

Best answer is 

Moderate-intensity cardio activity at least five days per week 30 minute a day and 150 minute for full week.

Does a treadmill reduce thigh fat?

Short and simple answer is yes you can shrink thigh fat by using treadmill but one thing to remember that there is no such a thing/activity which spot reduction directly to body specific part 

when you try to reduce thigh fat you may have miner effect on overall body fat burning as well 

mean while running on treadmill it's tones your legs,thigh,hips and glutes as well  

How much weight can you lose on a treadmill in a week?

Exercises on treadmill for 35 minute regularly burn you 500 calories per day normally at jogging 5-10 mph if you do it 5 days in a week you can burn 2500 per week which is almost equal to 0.5 kg(1pound)burn per week 

Simple answer is by treadmill you can burn up to 1 pound per week. 

Is a treadmill good for losing belly fat?

Treadmill not just reduce belly fat but it's also help in burning visceral fat plus by using treadmill will not allow deep belly fat as well

 

What crunches workout?

Crunches role in fat loss 

What benefit crunches and muscles

The crunches workout is one of the most popular core exercise targeting abdominal area of body muscles

It's helpful in building six-pack abs and lose belly fat

This is best method to achieve overall weight loss around the waist and abdominal region of body

I love these types of workouts because these workouts mainly focus on muscle improvement which I can say is the greatest workout because muscles play the main role of all body issues related to fitness and health.

 What are jumping jacks and benefits?

Jumping jacks weight loss

Fat loss best exercises at home

Jumping jacks are aerobic full body workouts best physical exercises that can target major human body muscle groups, strong bones, improve fitness and heart condition. It's use oxygen to meet energy demand to meet the required energy and provoke the heart muscles. 

 to do jumping jacks with proper form in order to gain these health benefits.

jumping jacks, can help you burn fat all over your body

Consisting of lower belly fat 

On daily bases jumping jacks can help you pretty much weight loss

Chest press workout help you lose fat by chest area

Another benefit of these types of workouts is when you perform these exercises your heart has to work extra hard to pump enough oxygenated blood and also bring back the carbon dioxide loaded blood from the cells.

 This helps exercise the heart muscles and other organs like the lungs