Best Gym Exercises For Losing Weight

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If you want to lose weight, it's important to not put all your hope in exercise because you'll be disappointed. The best way to drop pounds and reduce belly fat is to lower your calorie intake with a healthy diet and combine those efforts with a smart workout program.

One thing that people hate to hear is that you really can't out-train a bad diet, says Lauren Powell, a certified strength and conditioning specialist and performance coach at Future, an app for remote fitness coaching. However, fitness training increases your muscle mass, which elevates your body's metabolism. That means you'll be burning more calories at rest.

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In essence, while creating a calorie deficit through diet is critical to weight loss, choosing the right exercises to perform can make dropping pounds quicker and easier too, Powell says.

Before we get to Powell's top exercises for weight loss, she recommends first figuring out your body's energy needs. Use an online energy needs calculator like this one at Baylor College of Medicine that's based on your height, weight, age, sex, and activity level. It calculates the number of calories you need to maintain your current weight, so bringing your total daily calories below that number will result in weight loss.

Your eating should match with your training so that you are consuming enough calories to fuel your workouts while still burning more calories than you are taking in each day, says Powell, who is currently studying for a doctorate in health and human performance. She also recommends making sure you eat enough protein to increase lean muscle mass during strength training. Finally, be patient, she says. Body recomposition is not an overnight affair.

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Keep reading to see Powell's 5 best exercises for weight loss. And for more, don't miss The One Diet That Will Slim Down Your Waistline.

Powell says the best weight-loss exercises are compound moves that work through multiple joints and stress several muscle groups at the same time. For example, the squat works the hip, knee, and ankle joints and stresses the muscles that extend those joints: your calves, hamstrings, quadriceps, and glutes. That way, you get more calorie burn for your buck, Powell says.

Doing compound exercises also can make for a more time-efficient workout. To further shorten your workout sessions while increasing calorie burn, organize your exercises in a circuit by performing the exercises one after the other with minimal rest between each.

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After a three-minute warmup, perform the following weight loss exercises recommended by Powell as a circuit three times a week (with at least a day of rest in between).

Hold a pair of dumbbells so that your palms are facing each other, and rest one of the heads of the dumbbell on the top of each shoulder. Stand with feet slightly more than shoulder-width apart. Brace your core and push your butt back as if sitting in a chair. Lower your body until your upper thighs are parallel with the floor. Press your heels into the floor and straighten your legs to rise to the starting position. Do 12 repetitions.

Stand tall with your feet hip-width apart and a pair of heavy dumbbells on the floor in front of your toes. Bend your knees and grab the dumbbells with palms facing your body. With your chest up and your back flat, slowly pull the dumbbells off the floor by standing up as you thrust your hips forward. Pause, lower the dumbbells to the floor, and repeat. Perform 12.

Best Cardio Workouts For Weight Loss

Grab a dumbbell in each hand, then lie flat on a bench with your knees bent and your feet flat on the floor. Position the dumbbells along the sides of your chest, elbows pointing toward the floor. Turn the dumbbells so that your palms face toward your feet. Keeping your back flat on the bench, push the dumbbells up until your arms are fully extended above your chest, but don't lock your elbows. Pause, then lower the dumbbells to your chest and repeat. Perform 12.

Stand with your feet hip-width apart, knees slightly bent, and a dumbbell in each hand, palms facing in. Keeping your back flat, bend forward at your waist until your torso is almost parallel to the floor. Your arms should extend straight down below you. Now, without moving your upper body, pull the dumbbells up to the sides of your torso and squeeze your shoulder blades together. Pause, lower the dumbbells to the starting position, and repeat. Do 12.

Add one of the following high-intensity movements to your workout to help get your heart rate up while still building strength, Powell advises.

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Stand with your feet a bit wider than shoulder-width apart, toes turned slightly out. Squat down, butt back, with your weight in your heels, and chest up. Swing your arms behind you when you reach the end of your squat. Now, squeeze your butt tight and push hard through your feet to launch yourself straight up while swinging your arms above your head. Land softly, then use the momentum to go right into your next squat. Perform 12.

Stand in front of a stair step and place your right foot firmly on the step. Press your heel into the step and push your body up until your right leg is straight. Pause for a second, then lower your body until your left foot touches the floor. Then repeat. Do six reps, then switch feet to step with your left foot. To make the move more challenging, hold a dumbbell in each hand at your sides.6254a4d1642c605c54bf1cab17d50f1e

In this move, you'll jump laterally from side to side as quickly as possible while maintaining balance and control. Start with your feet hip-width apart in a half-squat position. Now propel yourself to the right by jumping off your left foot and landing on your right. As soon as your right foot hits the floor, bend into a half squat, tap your left toes to the floor to balance, then propel yourself back to the left as far as you can by pushing off your right foot. That's one rep. Do 12.

Best Cardio Workouts To Lose Weight And Burn Fat

Jeff Csatari, a contributing writer for Eat This, Not That!, is responsible for editing Galvanized Media books and magazines and for advising journalism students through the Zinczenko New Media Center at Moravian University in Bethlehem, PA. Read more about JeffLosing weight is easier said than done, and there isn’t a magic pill to take off pounds. Instead, you have to burn more calories than you take in. This involves a healthy diet, as well as a combination of cardio and strength training.

Ready to shed stubborn pounds? Here’s a look at some of the best cardio and strength-training exercises for weight loss, along with tips to be active throughout the day.

Cardiovascular workouts (or simply cardio) elevate your heart rate. These are some of the most effective forms of exercise for weight loss because the greater your heartbeat, the more fat you’ll burn, explains Multazim Shaikh, a fitness trainer and nutritionist with FamFits.

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To lose weight or maintain weight loss, you’ll need up to 300 minutes of moderate physical activity a week, according to the Mayo Clinic. This averages about 60 minutes, five days a week.

If you’re busy, split up your cardio into three smaller workouts a day. One example: Exercise 20 minutes in the morning before work, walk 20 minutes on your lunch break, and exercise for 20 minutes after dinner.

You don’t have to exercise at a high intensity to lose weight. If you’re a beginner or have physical limitations, low-intensity cardio can also help you burn calories and drop pounds.

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These workouts include jogging, bicycling, power walking, swimming, and aerobics. Start slow and gradually up the intensity as you adjust to your new routine.

Aim for 60 minutes of low-intensity cardio five days a week. As you become more physically fit, carry hand weights while jogging, walking, or doing aerobics.

Jumping rope not only improves coordination and cognitive function, but the intensity of this workout elevates your heart rate, helping you burn about 1, 300 calories per hour, explains Shaikh.

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You can switch up your routine, too. Jump one set on a single leg, one set with both legs, and one set while running in place.

Burpees combine squats, jumps, and pushups. It’s an effective workout because you’re burning fat from your overall body, and you’re training multiple muscle groups like your chest, legs, and core, says Shaikh.

This cardio workout has increased in popularity due to its ability to maximize calorie burn and fat loss. It involves intense bursts of exercise to elevate your heart rate, followed by 15 seconds of rest.

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HIIT is great if you don’t have a lot of time. You’re able to exercise for a shorter length of time, yet complete a more intense and strenuous