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In addition to working out, you need to fill your diet with fresh foods to lose weight.
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There are a multitude of workouts for a female to lose weight. Resistance training, yoga, running and Crossfit are all effective workouts for women to lose those pounds. According to "Fitness Magazine," you should do eight to 10 exercises that target your major muscle groups. Remember, exercise alone will not get you the results you desire. Restricting calorie intake and minimizing processed foods will help you achieve your weight loss results.
Free weights, weight machines, resistance bands and plyometrics are all effective examples of resistance training. Moves like lunges, squats, pushups and pull-ups will increase your stamina and boost your metabolism, according to "Fitness Magazine." When performing lunges, start with 10-lb. dumbbells. Complete three sets of 10 repetitions on each leg. Squats complement lunges in that they primarily target your quadriceps, while lunges primarily target your hamstrings. Focus on sinking your buttocks down so that your knees form a 90-degree angle. Do three sets of 15 repetitions. Also, try exercises like triceps extensions and biceps curls for upper boding weight loss.
Yoga is an excellent workout that increases the flexibility and tone of your muscles. It also helps target far more than just your musculature. It is an outlet for you to release the self-judgement that commonly comes with gaining weight. According to "Yoga Journal," yoga helps to reduce your stress levels and increase body awareness. Start with Warrior Pose, which targets weight loss in your quadriceps, hamstrings and buttocks. Lunge forward and sink your bottom down. Hold your arms out to each side for balance. Hold for 30 seconds then switch legs. Repeat three times on each leg.
Interval running is higher intensity and increases your heart rate more than jogging; therefore, it burns more calories. Simply add one-minute segments of running at 80 to 90 percent of your capability. Continue to jog as your heart rate drops back down, then repeat. You can also do intervals on a treadmill. Start by adjusting your treadmill speed so that you are jogging. Increase the speed and incline of the treadmill for 30-second increments, then drop it back down to a more relaxed jogging pace with no incline. Repeat this approximately five times during a 20-minute run.
CrossFit is comprised of several lifts that improve your body's ability to exert force quickly. This revs up your metabolism and aids in weight loss. No equipment is needed to complete many Crossfit exercises. Moves like squat jumps, lunge jumps, and burpees are all challenging moves that you can do with your body weight alone. These are high intensity workouts that can be done quickly to transform your body and shed pounds. According to "Fitness Magazine," you can burn significant calories and fat from CrossFit. Expect to burn about 260 calories per 20 minutes of Crossfit.
There are several forms of cardiovascular exercise that will help you lose weight. Be creative with your routine. Your focus should be on challenging your body and elevating your heart rate. Swimming, aerobics, dance class, jump rope, roller blading, walking, indoor cycling, mountain biking and outdoor sports like soccer and football are effective ways to elevate your heart rate and burn calories. Make sure to supplement your cardiovascular training with resistance training, as cardio alone will not get you the results you desire. Both types of activity are crucial when you're aiming to lose weight.