Do you feel obesity is not suitable for your health? Do you want to reduce your weight and get in shape fast? Do you want to be slim and fit? If so, this article is for you. This article will discuss the list of best exercises that you can do at home to get in shape fast.
Before that, is obesity dangerous for health? Can home exercises make a person slim? How long does it take for an average for person to slim down? Kindly read on to find out.
Should I develop any mindset to put off my body weight? If Yes why?
Yes, everyone must develop a mindset to keep their fat and weight under control because obesity poses grave health risks. It causes health issues like heart problems, high blood pressure, gout, gallstones, type 2 diabetes, and certain types of cancer.
Obesity also increases one’s risk of incurring osteoarthritis (joint disease), sleep apnea (one suddenly stops breathing for a short duration while sleeping), or other respiratory problems.
One must aim to stay slim and fit in life by eating low-calorie and low-fat foods and exercising regularly.
If I run two miles a day, Will I be able to get in shape for about a month?
Jogging is the best way to lose fat and weight fast. Several muscles are coordinating when we run. Hence, we burn fat more uniformly and lose weight more quickly when we run regularly.
Research has shown that people burn about 35 calories of fat if they run for 2 miles every day. So yes, if you run regularly for a month, you will get in shape fast.
How do I get in shape without going to a gym? 9 Exercises That Would Bring the Body in Shape.
Here is how to get in shape at home and be fit. However, please note that below listed exercises below involve weight-lifting and other kinds of stuff that could impact the muscles in a negative way, so we would advise you to take care of yourself and recommend using deep tissue massage therapy to prevent any kind of muscle damage or soreness post-workout. You can use a deep tissue massager for this. We would recommend Exogun DreamPro as itis one of the best massage guns available in the market. Exogun revives muscle, boosts circulation, increases oxygen flow, and releases energy so you can recover faster. Trusted by the pros, Exogun delivers the ultimate recovery!
Stand with your feet apart (not too far apart, just a normal standing posture). Clench your fists, stretch your arms forward so that your arms must be straight and parallel to each other.
Then bend your knees so that your thighs become parallel to the ground. Then return to the standing position again. Repeat this sequence for at least 10 minutes.
2. Triceps push-ups
Kneel down on the floor and bend your back forward. Keep your hands together on the floor and support the front portion of your body with it. Lower your body while keeping your hands very close to your body.
Your upper arms should be perpendicular to the ground. Then return to your original position by pushing against the ground with your hands. Repeat this sequence for at least 10 minutes.
3. Plank crawl
Kneel on the floor such that your upper arms and thighs are perpendicular to the ground. Then push your feet backward so that they are straight and apart from each other.
Then, just like walking, push your hands forward, one hand at a time (your fists should be clenched). After covering a short length with your arms, bring them back one arm at a time (again, just like walking). Repeat this sequence for at least ten minutes.
Also Read: 7 Exercises To Do After Age 50
4. Walking lunge
Stand straight with your feet slightly apart. Your toes should be at an angle of 45 degrees to each other. Then take a deep breath in. Then take your right foot forward.
Then kneel so that your right thigh is parallel to the ground and your left thigh is perpendicular to the ground. Then return to the standing position again.
Repeat the sequence with your left thigh parallel to the ground this time and your right thigh perpendicular to the ground. Then return to the standing position again. Repeat the two sequences for at least 10 minutes to reap benefits from this workout.
5. Single-Leg Balance Stick
Stand on one leg and bend forward such that the leg you’re standing on is perpendicular to the ground and the lifted leg is parallel to the ground. Both your arms must be straight and parallel to the ground when you bend forward.
Your palms must also face each other. Repeat this sequence with your other leg next. Do this exercise for at least ten minutes to reap its health benefits.
6. Bird dog
Kneel on the floor and bend your back forward. Support the front portion of your body with both your arms held in a vertical position. Then lift one of your knees and stretch it straight backward. It should be parallel to the ground.
Then stretch your opposite arm forward. Your palms should face the ground, and your arm should be parallel to the ground. Your face should also face the ground. Hold this position for a minute. Then bend your lifted arm and your lifted leg in such a way that your elbow touches your knee. Then return those two to their stretched positions again.
Repeat this sequence for 10 minutes to reap the health benefits of this exercise. You may also try the vice versa of the first sequence. This workout will strengthen your arms and legs.
7. Side Plank Hip Drops
Lie down on your side. Lift your body with the hand that is in contact with the floor. That arm must be completely straight (perpendicular to the ground).
Lift your other arm vertically so that it forms an angle of 180 degrees with the arm supporting your body. Your body now would be at an angle of 30 degrees to the ground.
Holding this position, move only your hips up and down. Do this hip movement for 10 minutes to reap the health benefits of this exercise.
Lie down, bend your knees, so your thighs and legs are at an angle of 45 degrees to each other. Place your arms right beside your body with your palms facing the ground.
Make sure to raise your hips in such a way that there is a 180 degrees angle between your thighs, stomach, and chests. Hold this position for a minute. Then rest your back on the ground. Repeat this sequence for ten minutes to reap the health benefits of this exercise.
9. Superman Back Extension
This exercise is straightforward. Just lie down on the floor slowly with your face facing the ground. Keep your arms and legs slightly apart.
Raise them all together at once and then lower them all to the ground at once. Repeat this sequence for 10 minutes at least to reap the health benefits of this exercise.
How do I get in shape for summer? Is boxing a good workout to get in shape?
Boxing is another great way to burn your fat reserves quickly. It is an exercise that exerts your aerobic and anaerobic organs.
It also improves your cardiovascular health. Boxing also helps a person release the anger he or she has on other people.
So kindly take up boxing during your summer vacations as it will help you physically and mentally.
If you search for distinct ways to give your body a health boost without dieting, kindly read this article to get some valuable tips.
How do you get the V-shaped abs? Are there any tricks?
Here are some exercises that you can do at the gym to get V-shaped abs.
1. Hanging leg raises
Get hold of an overhand metal rod. Hold it tightly with your hands far apart. Keep both your legs together and raise them off the ground at once. Swing your legs forward till they are parallel to the ground.
Then return both your legs to the ground. Repeat this sequence for ten minutes to reap the healthy benefits of this exercise.
2. Boat pose
Slowly lie down on the ground with your face facing upwards. Then raise your back until it is perpendicular to the ground. Then raise your feet together until they form an angle of 45 degrees to your stomach.
Your feet must be together and stretch your arms forward throughout this exercise. Then lower your feet to the ground. Repeat this sequence for at least 10 minutes to reap the health benefits of this exercise.
3. Mountain skater
Lie down on the ground with your face facing the ground. Raise your arms so that they are perpendicular to the ground. Support the front portion of your body with them. Then bend one of your knees and bring your thigh forward.
If it’s your right thigh, move it slightly to the left when you bring it forward and vice-versa. Repeat this sequence for at least ten minutes to reap the health benefits of this exercise.
4. Supine leg lifts
This exercise is straightforward. Lie on the ground with your face facing skywards. Place your hands beside your body with your palms facing the ground.
Then lift one of your legs until it is perpendicular to the ground. Hold that position for a minute. Then lower that leg to the ground.
Then do the same action with the other leg. Repeat this sequence for ten minutes to reap the health benefits of this exercise.
5. Reverse crunches
Lie down with your face facing skywards. Keep your arms beside your body. Bend your knees such that there is a 45 degrees angle between your thighs and your legs.
Then lift your thighs and bend them back until there is a 30 degrees angle between your thighs and your stomach.
Repeat this sequence for at least 10 minutes to reap the health benefits of this exercise.
How can one deal with procrastination when it comes to workouts? What are the quick ways to improve my fitness?
Whenever you take up a new hobby or a new resolution of any sort, you are bound to experience procrastination. Here are how you can prevent procrastination when it comes to working out every day.
1. Set yourself small and achievable goals
The main reason why people experience procrastination whenever they take a new resolution or pursue a new hobby is that they set themselves challenging goals that are impossible to achieve in the initial stages of pursuing the resolution. Hence, people fail to achieve their goals and get demotivated.
Similarly, with running or jogging, kindly set an initial goal that you will run every day for 15 minutes, and you can heighten that goal gradually.
2. Create a schedule for your workouts
Everything on earth must be done in a timely fashion. So kindly create a schedule for your workouts and stick to it. Treat your workouts as something vital that you cannot avoid (you know, like business meetings). This will indeed prevent procrastination when it comes to your workouts.
3. Try to enjoy your workouts
When you enjoy doing certain things, you’ll be more inclined to do them. So try enjoying exercising and working out. You might be astonished to know this, but different people like different types of exercises. Find out which type of exercise you like the best and do that every day. It’ll be sufficient to get you in shape in a short time.
4. Hire a coach if you must
Hiring a coach will make you accountable to that coach and coach, accountable for your workouts’ success. Due to each other’s accountability, procrastination in doing exercises will be prevented.
Your coach would have heard all the excuses you come up with and will not let your excuses stop you from doing your exercises.
He will either motivate you to do your exercises or force you to do your exercises to achieve your fitness goals.
Even if your coach does not come for a day, you will still do your exercises because he will enquire about your fitness progress by the end of the week.
So hiring a coach is a foolproof way to prevent procrastination in doing exercises.
5. Exercise with your friend
You can catch up on your gossip while exercising at the gym. If your friend is already waiting for you at the gym, you are much less likely to skip workout sessions.
So kindly find a friend of the same or opposite gender you can exercise with. It will be like bait to ensure that you do your exercise.
Also Read: Get Rid Of Face Fat With these 5 Revolutionary Face Exercises in 2021
6. Reward yourself
Accomplishments need not always be significant in life. They can be on very trivial things and very small. By rewarding yourself, you will be more motivated to do your exercises. Avoid food-based rewards, though, as that will nullify all your fitness efforts.
Try to buy that sports shoe that you have always eyeing or try to go to a spa or holiday. Pets, humans, everyone needs some motivation. The following are the best exercises for weight loss. They are:
7. Climbing stairs
Climbing stairs can enhance one’s strength, endurance, and stamina. When you do some activity against gravity, like climbing stairs, you are intaking more oxygen and exerting yourself more. Thereby, you lose fat and weight faster.
Since many muscles coordinate when you climb stairs, you strengthen your muscles evenly and by a lot. Your fat loss will also be even.
Skipping is a type of High-Intensity Interval Training (HIIT). It exercises your aerobic and anaerobic systems. Aerobic systems are organs that need oxygen to function. Anaerobic systems are organs that do not need oxygen to function.
Since all your organs are being exerted while skipping, it is a great way to burn calories and reduce your fat and weight. Skipping also significantly strengthens your arms and legs.
9. Weight lifting
It is a well-known fact that weight-lifting strengthens one’s arms and burns one’s fat reserves. However, if you do fast-paced weight lifting regularly, you can burn your fat reserves much more quickly.
Cycling gives numerous health benefits. It improves your cardiovascular health, strengthens your legs, and improves your endurance and stamina.
Since numerous muscles coordinate with each other when you’re cycling, it’s a great way to strengthen your muscles uniformly and reduce your fat reserves uniformly.
Swimming can be considered an all-around exercise. It has many health-based and various benefits.
Swimming not only burns your fat reserves but also refreshes you. It strengthens your arms and legs.
Since many muscles coordinate when you swim, you strengthen your muscles evenly and burn your fat reserves evenly. You can even do intervals in the pool if you are a seasoned swimmer.
If you adore yoga and want to do Yoga asanas to reduce your weight and get your body in shape, kindly read this article to get some useful tips.
Swimming is another one of the best exercises that strengthen your lungs significantly. When you swim regularly, your lungs will get strengthened and will be able to deliver more oxygen throughout your body.
12. Treat your workouts like a meeting
Have you ever skipped a meeting or doctor’s appointment unless it is very urgent? If the answer is no, then transform your workout schedule into a meeting as well.
Be careful because there might be millions of reasons for not working out. Get in line with your goals, create a plan and stick to it.
13. Get enough sleep
When you are performing the best exercises for weight loss, living a healthier life is essential. To stay motivated, you need to get enough sleep. So stop checking your Instagram or Facebook at 11 pm and go to sleep.
It is one of the essential healthy decisions you need to adapt to lead a motivational life. So, wash your face and set the alarm to wake up early.
14. Try to do some form of exercise for 30 minutes
Consistency is critical. This is the number one rule every person who is serious about the best exercises sets for themselves.
To maintain the habit of exercising for at least 30 minutes a day. Take some breaks in between, but make sure to focus on the timings.
How long does it take to get in shape? According to Scientific study and research.
According to research conducted by Jennifer A. Linde, Ph.D., assistant professor of epidemiology at the University of Minnesota-Minneapolis, people lose an average of 2 pounds every week by exercising.
So kindly do not set an unrealistic goal of losing 10 pounds every week. Exercising for one year will help people get in shape.
Keeping yourself slim and fit is very important. It is not only good for your physical health but leaves a good impression on others.
Obesity poses a lot of grave health risks and must be avoided at all costs. So kindly create a schedule for your exercises and follow it religiously to achieve good results.
Avoid procrastination at all costs when it comes to following your exercise schedule. To conclude, I would advise you folks to eat healthily and exercise regularly to stay slim and fit.
People also ask
1. How many times a week should a pregnant woman exercise?
A pregnant woman needs to exercise at least three or four times a week and drink lots of fruit juices to stay in shape.
2. What health issues does physical inactivity cause?
Physical inactivity can cause obesity, flabby skin, cardiovascular diseases, type 2 diabetes, bowel cancer, and depression.
3. What happens to your body when you start exercising?
When you start exercising, your pulse rate increases, and there is an increased supply of blood and oxygen to your brain. Therefore you become more alert, and your endurance increases.
4. What are the main causes of physical inactivity?
Smoking, drinking, and eating a low-nutrition diet are the leading causes of physical inactivity.