Not many people think of hip-hop dancing as a weight-loss regimen, but Nutristrategy.com, a weight-loss resource, reports that a 155-lb. person can burn 300 to 350 calories in an hour of vigorous dancing, such as hip-hop. Going clubbing on a regular basis can accomplish your weight loss goals, but for most people that's not a steady enough routine to see real results. Taking a course to learn hip-hop can combine regular attendance with a cardio burn to help you lose a satisfying amount of weight.
Step 1
Get your body ready. Hip-hop dancing, even at the beginning levels, is physically rigorous. If you're in reasonable shape, you might be able to get right to it. But if you're getting into shape after a long period of being sedentary, you might be better off starting with aerobic dance, moderate yoga or a similar transitional exercise.
Step 2
Find hip-hop instruction. The most common opportunities will be in dance studios, local community colleges and community centers. Alternately, you can play a DVD at home. Each has its own pros and cons, but the option most conveniently available and affordable usually is the best choice.
Step 3
Start with a focus on the basic footwork. For beginners, the vigorous shuffling and hopping can be enough to make you break a sweat. If you're taking a formally structured class, your instructor is likely to do this for you.
Step 4
Watch videos of hip-hop dancing, break dancing, gymnastics and capoeira between hip-hop dance classes. These will help you understand the best form for the moves you're learning and give you inspiration for "freestyle" moves in your own training and practice.
Step 5
Move on to advanced moves as your skill and progress permit. As a general rule, you'll have the best luck by moving up your body. Move from footwork to simple hops to fancy hops, then to body bends and rolls. Handstands and other acrobatic moves will come as you become truly advanced, as they are the most physically demanding.
Step 6
Watch how much you eat while you're learning to dance hip-hop. You don't have to reduce your calorie intake, but try to keep it at about the level you ate before you started dance lessons. It's natural for you to want to eat more to make up for the extra energy you expend, but if you do so you won't lose weight.
Tips and Warnings
- If your local area has hip-hop competitions, you should compete. Competition helps with weight loss by motivating you to train hard for the upcoming event and improve your hip-hop skills by letting you see what the top performers are doing.
References
- "You: Losing Weight"; Dr. Michael Roizen, et al.; 2011
- "The Art of Expressing the Human Body"; Bruce Lee; 1998
- Music in Dance: How to Hip Hop Dance
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