Colson Smith discusses motivation behind weight loss
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The NHS recommends adults exercise regularly, performing at least 150 minutes of moderate intensity activity each week. This can be in the form of walking up a hill, cycling, swimming or even playing a game of tennis. With more Britons exercising from home, one expert has shared movements to help aid weight loss without any equipment.
While working out does not contribute to weight directly, it can help to create a larger calorie deficit for those looking to lose weight.
This means the body is burning more calories than it is consuming, meaning it has to burn fat.
There are also a number of other benefits to exercise, including boosting the metabolism, improving mood and improving stamina.
Speaking to Express.co.uk, Daria Gambles from Contour, shared five top movements that can be incorporated into a workout routine.
They can also be performed from the comfort of your home or in the gym.
The expert explained: “Some of the best moves you can do are body weight moves – squats, lunges, press ups, planks, pull ups.”
Squats are effective in working many muscle groups at once, which causes the body to release anabolic hormones.
These hormones can help slimmers lose fat and build muscle in targeted areas.
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Lunges can help to strengthen the legs when performed correctly and help to shape the lower body.
The expert added: “These are super effective – squats and lunges help your lower body and core, and they work on stability and strength of the legs, plank and press ups are very good for your upper body, upper back and upper arms.
“These, all done correctly, are super effective for your upper and lower body.”
It is important to perform these movements correctly, which means doing the exercises slowly and not rushing them.
Daria explained that adding resistance to your workout is also a great option.
Resistance training helps with excess fat loss by increasing both after-burn after exercise, and by increasing muscle mass.
This can help to increase the number of calories slimmers burn at rest.
She said: “To add resistance to your workout, I would suggest to invest in a kettlebell. With kettlebells, there are lots of variations you can do – squats, above your head, pull up at the side, you can swing the kettlebell, you can do American swings, just full compound explosive moves that will burn calories.
“You can also do leg extensions and sit ups with it – you don’t need a lot of space, you can create little circuits in your area.
“I advise to at least work out three times a week – as well as being active on the days you aren’t working out.
“If you are working from home, you want to try and make sure you are aiming to get around 10,000 steps on the days you aren’t working out. Always take the stairs, do more walking and less driving. If you are more advanced, to get results I would suggest to work out four to five days a week.”
Alongside exercising, slimmers must follow a healthy diet to lose weight.
The expert added: “I don’t advise people to go on drastic diets, but instead watch your calories alongside being active.
“You want to make sure you are not eating more calories that you burn – and be more mindful of what you are eating , track your calories, or just be more mindful of what you put on your plate in terms of portion control.
“The source of the food is also always important – making sure you are getting a good level of protein, enough vegetables, fibre, good fats, olive oil and complex carbs such as with wholemeal rice, potatoes, pasta and veggies.”
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