What to exercise if you want to lose weight?

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A slim, athletic figure is the dream of most of us. And while there are many methods that more or less suspiciously help us achieve our dream goal, one thing must be admitted: if we want to lose weight, we must start exercising regularly. Here’s a handful of information that will give you a hint on what physical activity to undertake in order to enjoy the figure of your dreams.

Exercises involving multiple muscle parts

If you want to quickly achieve a slim figure, bet on exercises that engage several muscle parts. This is a good way to burn more calories. And although the vision of exercises that work several muscle groups may frighten you, in reality it is nothing scary. For example, performing classic squats allows you to engage the muscles of the buttocks, thighs and calves, and during the deadlift, which can be done not only in the gym, the muscles of the back and abdomen are active. An impressive number of calories can also be burned by doing pranics and burpees (fall-arise).


A popular workout that people who want to shed excess pounds opt for is HIIT. Its name comes from English and stands for high intensity interval training. It involves alternately engaging the body in physical activity at a lower or higher frequency, with no time for rest. This scheme fruitfully accelerates fat burning. It can be applied in a variety of ways, such as when running: 30 seconds of trotting and 60 seconds of fast sprinting. The entire HIIT workout usually takes about 10-20 minutes, depending on the form of the trainee.


If you are just beginning your adventure with physical activity, HIIT workouts may be too demanding. Therefore, for a good start, it is better to start with classic cardio exercises. They do not lead to overtraining of the body, so you will not get discouraged from training.

Cardio can be described as any activity of moderate intensity, performed for an extended period of time. This can include running, cycling, fast walking, swimming, aerobics, etc. To be effective, cardio training should be done for at least 30 minutes. This is a good way to not only lose weight, but also improve your fitness and performance.

Strength training

If you decide to do cardio training, it is worth diversifying it with various types of strength training. In this way we will lose weight and at the same time model our figure and work on correct posture. Strength exercises also speed up metabolism, so we will reach our dream weight faster. There are several types of strength training: we can opt, for example, for full body workout, that is, exercising the muscles of the entire body in one workout, or use circuit training. If we decide to supplement our activity with strength training, it should make up about 25-50% of the total training plan.

Balanced diet – without it no workout will be successful

If we want to lose weight, we need to add a balanced diet to our regular workouts. Without it, exercise will not have the desired effect. In order to get rid of body fat, a caloric deficit is necessary, that is, consuming fewer calories than our body burns. However, let’s remember to be sensible so that our weight loss does not come at the expense of our health. It is safest to give up a maximum of 500 kcal per day, but the intended effect will also be achieved when reducing daily intake by no more than 100 kcal.

main photo: unsplash.com/Scott Webb

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