A couple of pounds extra body fat is not a matter of concern or health risk for most of the people. But when people are severely overweight, it can cause health problems. If you think that your body is obese or overweight, this means you are carrying excess body fat. Overweight is not a matter of concern for your look. It means that you are having an increased amount of risk of several health problems. Obesity can lead to a number of serious health problems including heart disease, diabetes, stroke, and cancer. Being overweight can also affect a person’s joints, breathing, sleep, mood, and energy levels. So being overweight can impact a person’s entire quality of life.
You can find out whether you are overweight or not by using BMI calculator. To calculate your BMI, you divide your weight (in kilograms) by the square of your height (in meters). So, for example, if you weigh 70 kg and are 1.75 meters tall, your BMI is 70/ (1.75 x 1.75), which are 22.9.
There are different categories of obesity as follows:
- Ideal (normal) BMI is 18.5 to 24.9 kg/m2.
- BMI of 25-29.9 kg/m2 is overweight.
- BMI of 30-34.9 kg/m2 is obese (Grade I).
- BMI of 35-39.9 kg/m2 is obese (Grade II).
The more overweight you are, the more risk-you are engaged in. If you are overweight it is high time you take initiative steps. The mantra for losing weight is to start eating right and exercising. If you are confused about which food to eat and which one to avoid, you can just make a routine of exercises which might help you a lot reduce your extra weight. But it is not same for men and woman. Different body shapes require different types of exercises. Let’s discuss some of exercises that help to weight loss. Cycling is one of the best and fun exercise you can perform at outdoor.
Weight Loss Exercise for Woman
Squat to Overhead Press- It works on quadriceps, hamstrings, butt, abs, shoulders. Start by grabbing a pair of 5-10 pound dumbbells. Bring them up to your shoulder height. Stand with feet shoulder-width apart, elbows bent. Sit back into a squat keeping your thighs nearly parallel to the floor. Press through hills and press the weights up overhead. Each time you do it, focus on pressing straight through hills and pushing the weight straight upward. Make a round of 20-30 in the beginning.
Single-Leg Dumbbell Row- Works back, shoulders, biceps, abs, quadriceps, hamstrings, and butt. Stand holding a 5- to 10-pound weight in left hand. Hinge forward so back is flat and almost parallel to floor; rest right hand on a chair or low shelf for support. Extend left arm toward floor, palm facing in; lift straight left leg behind you, so body forms a T. Slowly bend left elbow and draw weight up until elbow is even with torso; hold for a moment, then lower weight. Do 15 reps, then switch sides and repeat. Do 3 sets.
Step-Up with Bicep Curl- Stand with left foot on a sturdy bench or step; a 5-pound weight in each hand. With weight on left foot, lift to standing on the step, right thigh raised so it’s parallel to floor; at the same time, curl weights up toward shoulders. Return to starting position. Do 15 reps, then switch sides and repeat. This exercise works quadriceps, hamstrings, butt, abs, and biceps.
Dolphin Plank- This is one of the amazing workouts that you can perform without any instrument. It will reduce fats in your back, abs, and shoulders. Lie face down with toes tucked. Keeping forearms on floor, pull bellybutton in toward spine, and raise hips to come into low plank position. Inhale while lifting hips further so body forms an inverted V; pause, and then slowly return to starting position. Do 3 sets of 15 reps.
Weight Loss Exercise for Men
Swiss Ball Plank Circle- Place a Swiss ball on the floor and get into pushup position with your hands on it. Now lower your forearms to rest on the ball, keeping your entire body in a straight line with abs braced. Use your elbows to roll the ball in a circular motion, clockwise and then counterclockwise, as if you were stirring a pot. After a single rep, rest for 1 minute.
Dumbbell Romanian Deadlift- Hold a dumbbell in each hand and stand with feet hip width. Push your hips back and, keeping your lower backs in its natural arch, bend your torso forward. Lower your body until you feel a stretch in your hamstrings, bending slightly at the knees as needed. Squeeze your gluts as you come back up.
Inverted Row- Set a barbell in a power rack (or use a Smith machine) at about hip height. Lie underneath it and grab it with hands about shoulder-width apart. Hang from the bar so your body forms a straight line. Squeeze your shoulder blades together and pull yourself up until your back is fully contracted.
Squat- Set up in a squat rack or cage. Grasp the bar as far apart as is comfortable and step under it. Squeeze your shoulder blades together and nudge the bar out of the rack. Step back and stand with your feet shoulder width and your toes turned slightly outward. Take a deep breath and bend your hips back and then bend your knees to lower your body as far as you can without losing the arch in your lower back. Push your knees outward as you descend. Extend your hips to come back up, continuing to push your knees outward.
Losing weight can be hard, but a lot of the battle is psychological. As soon as you start to understand your body and its relationship with nutrition, things become easier and you can start to enjoy eating well and losing fat instead of seeing eating as a burden. The simplest advice we can give is to eat as little sugar as possible and to avoid processed foods. Do that and incorporate some of the tips below to see results on the scales and in the mirror in no time.