When it comes to weight loss, exercise and calories are the most important component. The Mayo Clinic recommends losing weight by burning more calories than you take in by reducing extra calories from food and beverages. Then increase the amount of calories burned through physical activity. To reach your ten pound goal, stick to three sets of fifteen repetitions every other day for exercises. Allow at least one day off in between workouts for recovery, and keep a close eye on calorie intake.
Wall Squat
Wall squats are a full body exercise that can blast calories and target trouble areas. Start by placing a stability ball between your lower back and a wall. Then lean against the ball and walk your feet forward until you can see your toes. "Shape" magazine explains that you can hold a weighted ball or dumbbell in front of your rib cage to make this exercise harder. Next bend your knees and lower your hips until your thighs are parallel to floor. Concentrate on keeping your knees behind your toes. Without locking the knees in the down position, straighten your legs back to starting position, counting as one repetition. Repeat as recommended for your weight loss goal.
Chest Press with Band
Using a resistance band can burn calories, build muscle, and tone the upper body for your weight loss program. Begin by looping the band, at chest height, through a sturdy object like a bar. "Women's Health" magazine explains that with your back to the object, grab a handle in each hand and step forward until there's no slack in the band. With your hands at your chest, keep elbows up and your palms facing down. Then press the handles forward and together at the same time, working the upper body. Return slowly to starting position, counting as one repetition and repeating.
Leg Push Outs
Leg push-outs can work your core and will will also target the hips and legs so you can accomplish more with less time. Start by lying face up on a fitness mat. Both legs will be together and fully extended so you are tightening the thigh muscles. Keep your arms by your sides and then bend your knees into your chest while squeezing your thighs together. As you tighten your abdominal muscles, lift your head and shoulders off the ground. Slowly begin to straighten the legs while separating your feet about ten to fourteen inches apart. Count as one repetition as you bring the knees back into the chest while keeping your head and shoulders lifted the whole time. Repeat as stated, and if it becomes too difficult, rest your head and continue with your lower body.
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