People keep scouring the internet looking for exercises that they can do at home; they tend to forget about some of the most basic workouts that anybody can do almost anywhere. You can make use of your own body weight as resistance and achieve a successful workout within the comfort of your home in your free time to help you maintain a healthy fitness level.
You have to be familiar with the two general types of exercises to be able to decide which ones you want to concentrate on to address your particular weight problem. Aerobic exercises burn fat calories when you engage in that type of workout; while strength training basically increases the speed of you resting metabolic rate or RMR, which, roughly translated is the equivalent number of calories that your body burns while you are not doing any exercise or other activities. This type of exercise, therefore, contributes to the sustainability of your weight loss regimen. The more muscular your body becomes the higher and faster your RMR is, as it requires more energy to maintain muscles than it does to keep up with fats.
It is important to note that muscle weighs more than fat, and there are some strength training workouts that can make you healthier and better-looking without necessarily losing weight. Muscle weights are of the good kind though and it is in fact a healthy move to develop muscle weights to keep body fat at bay in abeyance.
Before you begin your home exercises, keep in mind the importance of adequate stretching and proper warm ups. Do not forget to consume water, before, during, and after your workout routine.
1. Squats. Weightless squat is fundamentally a lower body kind of workout, mainly the quadriceps. Your buttocks and leg muscles are the largest muscles in your body and it is important to give attention to building those muscles. While in front of a mirror, spread your feet at shoulder width with your face forward; squat down and up about 10 – 20 times for 2 or 3 sets. Perform this exercise once daily and as you gradually build up strength you can make it more challenging by trying to hold 2 or 5 pound dumb bells in your hands, while doing this particular workout set.
Another variation of this is the pistol or one-legged squat. Start with your feet together, and slightly raise one leg, keeping the knee straight. Place your arms out to the side, parallel to the ground, to maintain balance. Lower yourself down as far as you are able to on one leg while simultaneously moving your arms so that they point forward, still keeping them parallel to the ground. Slowly raise yourself up. Do this the same number of times as the regular squat or as many as you feel comfortable doing. Maintain caution and stop right away if you notice any sharp pain around the area of your knees.
2. Pushups. Pushups are another form of strength training workout with focus on chest and arms. They are often taught in grade school gym class and quite simple when you get the hang of it. An important thing to remember when doing pushups: your arms have to support 70% of your body weight. For it to be effective in building arm strength and increase your RMR, you have to do 2 to 3 sets of 20-count pushups each day.
3. Jumping Jacks. Jumping jacks are excellent whole body workout of the aerobic type. Four or 5 sets of 20 jumping jacks done on a regular basis will contribute a great deal to burning unwanted calories. However, if you live in an apartment of have your quarters in a second-story bedroom, be considerate and try doing this outside or at least in a first-story room.
4. Fast Walking. Regular walking is in itself another great aerobic form of exercise; fast walking works even better at burning body fat. Start with a good stretch and appropriate warm up in preparation for regular walking at the beginning. Increase to faster walking pace when you feel ready and try to maintain as much speed as you can comfortably handle for a time length that you can endure. Try doing intervals of fast walking interspersed with short periods of slower pace, if you feel any exhaustion.
5. Stepping. A great way to get your heart pumping and to burn calories, stepping can truly be done using your very own stairs at home. Conversely, you can stack up on specialized mats up to 15 inches for better results. Begin with 20 steps of 2 to 3 sets. It may not seem much and you may not feel that stepping is contributing to your weight loss at all, but it works alright! Not only will this simple workout help you lose weight; it will also help you shape up your buttocks and legs.
To accomplish significant and noticeable improvement in your weight loss endeavor, you have to recognize the important strategy of combining workouts that build muscles (strength training) and aerobic exercises (fat-burning). Follow a regimen that consists of all these exercises 2 to 3 days per week and watch the detrimental body fat dissolve.
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