How to lose weight? 12 best Exercises for weight loss in 2020.

How to lose weight

Hello everyone today I came with the most concerned and most asked question of how to lose weight and fat?

• So why this fat increases ?

This is due to lack of diet , bad sleep , lack of exercise and consumption of high calorie food items.

The real fat in our body leads to serious health issues.

The real dangerous  fat is the fat around our abdomen and the fat around organ leads to  some serious disease -

• Heart disease
• High blood pressure
• Type 2 diabetes
• Asthma
• Breast cancer

And other diseases

Let's go through  some best exercise that will help you to lose  your weight and reduce calories  in just 4weeks .

 You need to these exercises  4 times a week which is  enough time to do so as we all know that we are always busy in work at office and home most of us usually have a busy schedule everyday .

 So 4 times a week is enough but if you don't have such busy schedule you can go for 5-6times a week.

Doing it properly and maintaining a good regular diet will easily  give you the best possible results.Anyone can do this exercises at home both  if men and women . If you do it properly then well achieve your goals and can change your life.

 Here I have divided the exercises into 4 different parts according to its role and benefits-

             ||  Basic Abdomen exercises  ||

  1.Forearm plank

Benefits- The king of all exercise is the plank  .It  strengthens your core and boosts your metabolism and works on your entire body .It tones our muscles and reduce fat.

Direction-  So first get into a push up position with your forearms on the ground  and hold  for a minutes .
Do   this for 20 to 30 seconds you can also do it by keeping your knees on the ground and  taking off your shoulder on top  situp. Bend your knees and keep them together, keep your hands on your chest and avoid putting your hands behind your head. Do atleast 3 sets of 20 reps.

  

  2. One is Jumping Jack

 Benefits- It will help you to burn your fat , reduce your calories and prepare your muscles .

Directions- Straight  your legs closed and your arms along the sides slightly bent your knees and jump in the air and spread your legs and put your arms over your head and go back to starting position do three sets for 30 to 60 seconds.

3. Squat jump

Benefits- By doing squat jumps you will  the ultimate burn. This exercise targets glutes, calves, the lower back and hamstrings and is also nice for fat burning process and toning.

Directions- Squat jumps and Burn more calories help you get stronger legs do the regular squats and jump up as you land lower your body to the original squad position do 2sets of 10reps each .

 Now it's time to challenge your body weight and build some muscles.

                  ||   Muscles Exercise    ||

4. Abdominal crunches

Benefits - This is what you need to pumps up your abdominal part. It strengthens your core and help you to flatten your stomach and build your abs.

Direction-  Lie on your back , plant your feet on the floor. Bend your knees and put your hands behind your head.

Exhale and lift your upper body , keeping your head and neck relaxed and return to the starting position.

 do 3 sets of 10 reps

5. pushups

Benefits -Push ups strengthens your upper body ,  strengthens your chest triceps and Shoulder and very helpful in reducing abdomen fat and belly fat.

Directions - Lay on the floor with your legs extended back and your hand slightly wider than your shoulders start bending your elbow and lower your chest till the few inches above the floor then push yourself back up to starting position .

3 sets of 5rep.

 6.Weight training

 is also best medium to get a fit and fat free body. studies have  shown that  weight training helps in reducing  your body fat and also  helps you to gain your body muscles and to be more fit .

 It also  strengthens your body and  as you do  more and more  weight training you will see the best possible results in limited time  .

7.Running

Running is an excellent form of exert for weight loss. It burns loads of calories , could assist you still burn calories long after a workout and could  also facilitate to suppress your hunger and targets harmful belly fat.

What's more , running has many other benefits for your health and is simple to begin.

        ||  Full body weight exercises.  ||

8.Swimming

swimming is the easiest or I would say a jolly  way to lose weight. This  help you to build your muscles .

Help you to increase your endurance and stamina and most importantly will help you to burn calories. It works on both, upper and lower body.

 Studies have also shown that swiming helps you to burn fat more easily and and in a faster way .

Another advantages  is  that swimming is recognized as the  low stress exercise as it gives  low stress on your body .

9. Skipping

 Skipping one of my favourite exercise to burn your calories. Skipping  many shows surprising results in loosing weight and reducing fat.

 There are so many other surprising benefits of skipping like proofs coordination of a body  ,decreases  injury and improve cardiovascular health , boost mental health , improve heart rate,  in short it is a full body workout which is useful to lose  your body weight and burn calories which results in a good weight lose.

                   ||    Stress exercise    ||

10. Cobra Stretching

Benefits- Now it's time for Stretching. Cobra Stretching is mostly helpful for  your upper and lower back .

 Strengthens your spine.

Gives relieve from stress.

 Directions- First is Cobra Stretching this will make your spine most flexible and improve your digestive system lying on the floor standing your legs extending your legs and use your hands to support your shoulders and put pressure on your hips and start  straighting your arms from  the floor and pull your chest off the floor . Stay in this position for 30-60seconds .

  11.Child pose stretching

Benefits- Child pose Stretching will help you treat your thighs knees  ankles and hips.Give relieve from stress and back pain. Calm your brain.

Direction- Put your knees  along the floor and put your leg connected relax your shoulder and poor and bring them towards the ground put your hands and front of your legs and stay in there in that position for 30 seconds the last one is the chest stretch  will help to relax muscles of your body , upper body and improve your posture .

12.Yoga

Yoga is the best traditional way for relief after heavy exercise and workout .

Yoga is the best way to give relief and make your body stress free after getting into pressure and heavy exercise. Yoga time to relax and that  benefits us not only  physically but also give you a mental relief . Yoga is kind of a good mental exercise .

Aside  from burning calories it proves to achieve mindfulness , can help you to resist and healthy food control and better understanding your body's hunger.

In about 2 weeks you will start to see some great results and  dropping of weight  and your muscles will start to appear.All the exercises will help you to loose your weight , belly fat and will tone your muscles.

 Building muscle tone helps to hold that fat in your body  in a better way which leads to the spreading of fat in your whole body which helps to reduce your belly fat.

Please don't forget as an adult , we should do exercise regularly .Daily and regular exercise makes you fit and healthy which prevent you from different diseases.

Also see my other articles if u like.

So stay fit , Stay healthy.

Thank you