How to Loose Weight And Become Physically Fit

June 13, 2020

How to Lose Weight And Become Physically Fit

Hello friends I am gonna tell you how to lose weight and how to stay physically fit.

1
Stretch before and after exercising. Stretching increases your flexibility, making it less likely that you will injure yourself. It also helps your body warm up before exercising and cool down after exercising.^[1]
- For instance, try doing push-ups before you exercise to get your body going.^[2] You can also do things like bending over to touch your toes. Another option is to stand with your arms over your head and your hands touching. Lean over to one side, and then lean over to the other, stretching your arms as you go

2
Get enough aerobic exercise. To be physically fit, you should get at least 150 minutes of aerobic exercise a week or 75 minutes if your aerobic exercise is more intense.^[4] Aerobic exercise helps your body absorb more oxygen, and it improves the function of your heart and lungs. You'll also find that you have more energy, and it can help with high blood pressure. ^[5] This is true whether your goal is to lose fat, gain muscle or both.
- Examples of aerobic exercises include jogging, swimming, dancing, and riding a bike.^[6]
3
Incorporate strength training. You should do strength-training exercises at least two times a week.^[7] This is also true, even if your goal isn't to bulk up. Losing weight requires replacing some of that weight with muscle to get a toned look. Strength training helps you build up your muscles over time.^[8]
- Try chest presses. Lay on your back on a flat surface. Bend your knees. Hold a weight in each hand. Start with them at chest level with your elbows bent, and then push the dumbbells into the air. Return them back to chest level. Repeat for 6 to 8 reps and then take a break before starting again.^[9]
- Use bicep curls. Standing up, hold a dumbbell in one hand, palm up. Your arm should be bent at the elbow. Lift the dumbbell up to your shoulder by bending your arm up, and then bring it back down slowly. Lift it back again. Repeat 6 or 8 times, then take a break. Do the same for the other arm.^[10]
- Practice knee extensions. Sit on a solid bench or table where your feet don't touch the floor. Put on ankle weights. Lift your knee up until it's fully extended, then bring it back down. Repeat 6 to 8 times and then rest. Build-up sets of repetitions over time. Do the same with the other leg.^[11]
- Do calf raises. Stand with your feet shoulder-width apart. Slowly push up until you are standing on your toes or at least the balls of your feet. Lower yourself back down. Repeat 6 to 8 times, and then rest. Build up the number of sets over time. This exercise works your calf muscles.^[12]
4
Incorporate balance exercises. Balance exercises help improve your balance. Try doing balance exercises several times a week. One easy way to improve your balance is to try balancing on one leg. After a time, move to balancing on the other leg.^[13]
- Balance and core exercises are some of the most neglected types of exercises. Remember that everything starts from your core - even your posture during everyday life! Your core must be strong and so must your balance.
5
Increase flexibility. Flexibility helps protect you from injury, as it's often tight muscles that are injured.^[14] It can also help you increase your muscle size, as it stretches your muscles out.^[15]
- To improve your flexibility, try activities such as pilates or yoga. Both of these incorporate slow movements to help stretch your muscles over time. They can also improve balance. Try joining a class at a local gym.^[16]
- Stretch every day or at the very least, several times a week. Stretching regularly helps stretch out your muscles, increasing flexibility the longer you do it.^[17] You can use some of the same stretches you use before workouts. However, you can also do exercises such as laying on your stomach and pushing your chest up at your shoulders, holding it for about 10 seconds. Another stretching exercise is to sit on the floor with your legs outstretched. Pull a leg up, using both your hands, and bending your foot back while you do. Hold in position for a few seconds. Move to the other leg.^[18]
6
Don't do too much too fast. If you haven't been exercising much, don't jump into an intense exercise program. Instead, slowly increase how much you exercise over time. If you do too much too fast, you could injure yourself.^[19]
- As with anything new, the body needs time to adjust and gradually get up to speed. Adding too much to soon can cause injury or illness. Listen to the limitations of your body.