Wondering if you can find the sport that would be the most slimming? The one after which you will feel that it really gives good results in weight loss? We advise what training should be chosen to burn as many calories as possible. Remember that exercises should always be selected individually for the exercising person.

Slimming exercises at the gym

The general rule is as follows: you must force yourself to exercise regularly. And be patient - you will have to wait for the results, but not a single hour of physical effort will be wasted. Some people will lose a kilogram after a month, others 4 kilograms, and in some people the weight will not move, but the circumference of each thigh will decrease by one centimeter.

It's best to work on your figure in a gym, where there is not only specialized, modern equipment, but also experienced instructors. They should create your training plan and determine the pace of exercise.

Training in the gym always start with a 15-minute warm-up, then move on to endurance exercises. If you are going to the gym for the first time, watch the video with which exercises to start.

You will achieve the best results by doing exercises with low loads and doing 12-15 repetitions without breaks in combined series or on the basis of Full body Workout or circuit training. When losing weight, aerobic exercises will also be useful, accelerating breathing and heart rate, and thus oxygenating, during which fat is best burned, e.g. running on a treadmill and stationary bicycle, the so-called spinning.

Slimming exercise outdoors

Running is the most common "slimming sport" because you can train practically anywhere. You can start with regular jogging at a steady pace, but this form of weight loss will only work at the beginning. Losing weight will be easier when you decide to do interval training.

In the case of obese people, it is better to give up running for skating. The advantage of roller skating is the smoothness of movements, thanks to which there is no sudden pressure on the joints while skating.

Slimming workouts at home

You can also practice without leaving your home. If you are a beginner and your body is not used to exertion,start losing weight with light cardio training, e.g. 30 minutes a day 3 times a week.

It is best to get portable equipment for such exercises, e.g. a stepper, cross trainer (does not burden the joints), stationary bike. If you don't want to buy any equipment, a cheaper solution is jumping rope or simply self-arranged aerobic training based on jumping jacks, jumping jacks, sprinting in place or burpees. It is important that it lasts at least 30-40 minutes.

After a week or two, join cardio training with a trainer - without leaving your home, of course! There are many training programs arranged by fitness stars on the Internet. Usually, each of them lasts 30 days. The advantage of this solution is the convenience, because you get a ready training plan for the entire month - all you need to do is exercise regularly in front of a TV or computer screen, and the effects will appear on their own!

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Popular weight loss programs from famous fitness trainers

Choose the best set of weight loss exercises for you. Here are the most recommended:

  • Challenge: 30 days with Mel B - former Spice Girls singer is a volcano of energy that will motivate everyone to make an effort! The 30-day Mel B challenge is a training program that involves performing daily workouts with a star, each of which shapes and slims a different part of the body. The exercises are relatively easy and very effective at the same time.
  • Insanity - "murderous" exercise program devised by the American trainer Shaun T. It is very intense, but most importantly - extremely effective. It is based on interval training that is unmatched in fat burning.
  • Focus T25 - another set of exercises from Shaun T, as effective as Insanity, but slightly easier. It has been specially developed for people who want to lose weight but do not have time for daily weight loss exercises. Each workout only takes 25 minutes!
  • Skalpel - the cult training of Ewa Chodakowska, loved by thousands of Polish women. What is its phenomenon? It engages the muscles to the maximum, and at the same time can be performed even by beginners. For optimal results, it is worth combining it with cardio training.
  • 30 Day Shred - a slimming exercise program developed by Jillian Michaels, a fitness trainer popular overseas. During the 30-day challenge, you can lose up to 9 kg, slimmer and tone the body. Daily training takes less than 30 minutes.

Slimming exercises at the pool

Swimming is very good at helping you lose weight. It is especially recommended for people with bigoverweight, because there is no gravity in the water, thanks to which, during exercise, the already overloaded joints are not additionally burdened.

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Add a balanced diet to your weight loss exercise

You must not exercise on an empty stomach, as it burns muscle tissue, not fat. About an hour before training, you need to eat an easily digestible meal of complex carbohydrates, i.e. porridge, pasta, pancakes.

Regular workouts combined with too small meals and an unbalanced diet will not bring the expected results.

During training, often drink still mineral water, and after exercise, provide the body with carbohydrates to replenish glycogen, preferably during the so-called anabolic window up to 30-50 minutes after training. Meat can only be eaten an hour after training or along with carbohydrates, but you shouldn't limit your post-exercise meal just to supply your body with protein.

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Exercises where you burn the most calories

  • Skis:strengthen and slim the thighs, buttocks and stomach. A man who weighs 90 kg will burn 657 kcal in 60 minutes of skiing.
  • Swimming:Very good for people with diseases of the spine and joints, it sculpts mainly the upper parts of the body. A man who weighs 90 kg will burn 549 kcal in 60 minutes of recreational swimming.
  • Bike:greatly facilitates fat burning. When riding slowly and over a long distance, the heart rate reaches the value of 120-130 beats per minute, and then the processes of conversion of fat into energy are the fastest. It primarily models the thighs and calves and strengthens the abdominal muscles. A man weighing 90 kg, who will cycle 20 km in 60 minutes, will burn 729 kcal.
  • Tennis:strengthens the condition, develops the muscles of the arms, back and abdomen. A man who weighs 90 kg will burn 648 kcal in 60 minutes of playing tennis.
  • Running:mainly strengthens the thigh and calf muscles and improves fatigue resistance. A man weighing 90 kg, who runs 9 km in 60 minutes, will burn 891 kcal.
  • Football:It mainly burns the fatty tissue from the thighs, hips and buttocks. A man who weighs 90 kg will burn 729 kcal in 60 minutes of playing football.

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Slimming