Workouts: the perfect combinationPor Leslie Rodríguez, RD, LD, Specialist in sports nutrition and physical activity at MiDieta™ -
Is it possible to lose weight in your arms, legs, hips or abs by working out?
The answer is yes! In order to reach your goal, combine aerobic exercises with other exercises that target specific areas of the body. The former decreases fat while the latter works on toning muscles.
For example, if you want to lose weight in your abs and you do only abdominal exercises, your abdominal muscles will be strong and toned yet they will stay hidden beneath a layer of adipose tissue (fat). In other words, you can't achieve a small waistline just be doing abdominal exercises. You also need to do aerobic exercises.
Cardiovascular and aerobic exercises get rid of fat effectively because they increase the number of heartbeats and make your body use stored fat in order to produce energy. This process helps you lose weight.
Doing low intensity aerobic exercises for long periods of time such as riding a bike, running, swimming or dancingis great for burning more fat. Experts suggest you do at least three, 20-minute aerobic workout sessions a week. However, in order to really control and lose weight, you should work out at least four times a week in 45-minute sessions.
Make sure you choose an activity you enjoy and find interesting. That way you'll choose to do it not just because you think it's the best way to lose weight, but also to have fun! Also, try to vary your workouts so you don't get bored doing the same thing everyday.
Strong and firm, just how you like it
Weightlifting is great for increasing muscle mass and burning fat.
We recommend doing different types of exercises in order to tone all your muscles. Some recommended exercises are the pressto work out your chest, sit-ups ( crunches) to work out your abs and rowing exercises to work out your arms and back.
Your goal should be to do two or three exercises for each muscle group, and work each muscle group at least once a week. When you have more experience, try doing this two or three times a week.
Even though these exercises are designed to tone specific parts of the body, remember that you will gain better results if you also do aerobic activities.
Prepare your routine
Keep in mind the following tips when starting a new exercise routine:
- Don't start with difficult or fast-paced exercises because you could get injured or tire quickly without gaining benefits.
- Have a good time. That's why you should choose activities you enjoy.
- Always maintain a comfortable level of exercise. Don't increase the intensity until your body gets used to working out at each new level.
- Consult your doctor before starting any exercise program, especially if you have any diseases or suffer from high blood pressure, diabetes, etc.
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