Weight loss occurs by obtaining a negative energy balance, which simply means that you must burn more calories than you consume. According to the National Strength and Conditioning Association, a deficit of 500 to 1,000 calories is required to lose 1 to 2 lbs. of body weight, and a deficit of 3,500 calories is required to lose 1 lb. of fat. Exercise can contribute to the amount of calories burned and help with weight loss. Because muscle burns calories more quickly than fat, the best weight-loss exercises build both aerobic endurance and muscular strength.
Body Weight Training
Juan Carlos Santana, author of "The Essence of Body Weight Training," believes that weight loss can occur through simple exercises that require little equipment. Push-ups improve strength in the chest and shoulders, while squats can develop strength in the legs. Sit-ups, crunches and bicycles can replace abdominal machines at the gym, and simple running and doing lunges can replace the treadmill. Body-weight training can be more effective for weight loss because it requires the exerciser to bear all of the weight, whereas in a gym the machine often supports the weight.
Bosu Ball Exercises
The Bosu ball contains one flat side made of hard plastic, and the other side consists of an inflated dome. Bosu balls can add an element of stability and core training to a weight-loss workout. Push-ups can be performed on a Bosu ball to increase the difficulty and develop additional strength in the arms. The Bosu ball can also be used for side-steps, in which you move from one foot on the Bosu ball to the other for several repetitions. Abdominal work can be done on a Bosu ball as well.
Physio Ball Exercises
Physio balls are large inflatable plastic balls about the size of a giant beach ball. According to the American College of Sports Medicine, the physio ball is designed to engage the core muscles while limiting the impact on the lower back. Use the physio ball to perform crunches and sit-ups. You also can use the physio ball to increase upper-body strength by performing push-ups and holding the plank position. Position the physio between your back and the wall and perform squats to strengthen the legs.
Medicine Ball Exercises
Medicine balls are weighted balls that come in various sizes and weights, from about the size of a baseball to larger than a basketball. According to the National Strength and Conditioning Association, medicine balls can be used for developing explosive movements of the upper body and can combine strength with cardiovascular work. Bounce the medicine ball against the wall several times on each side to develop upper-body strength and endurance, or perform several upper-body twists while holding the medicine ball out in front of you.
Circuit Training: Putting It All Together
The best way to combine these simple and effective exercises into a weight-loss program is through circuit training. Circuit training allows the exerciser to pick several of his favorite exercises and perform them in a sequential manner. According to the National Strength and Conditioning Association, circuit training provides better weight-loss adaptations than just aerobic machines because it has numerous training goals, including strength, endurance and power. Select two exercises from the above categories and perform them for three sets of 30 seconds each for a simple and effective weight-loss workout.
References
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle and Roger W. Earle (Eds.); 2008
- "The Essence of Body Weight Training"; Juan Carlos Santana; 2004
- "Resources for the Personal Trainer"; Walter R. Thompson (Ed.); 2010
Member Comments