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Exercises that help us lose weight effectively

exercises to loss weight
exercises to loss weight

It has become increasingly difficult to lose weight in today’s world. People have put on weight primarily because of a sedentary lifestyle caused by the pandemic and the increase in high-fat and high-carb foods. 

Using a unique diet plan and a hard workout routine will be beneficial. For an individual to burn the required calories, about 300 to 400 minutes of intense activity should be performed per week. However, the question is, what are the best exercises for weight loss?

Exercises that help you lose weight and live a healthy life can be tough to find. Spending your precious time and energy on physical activities that aren’t productive is a waste of time and energy. Concentrate on training that burns extra fat instead. As a result, you will lose weight and save energy and time.

How does the body burn extra fat?

Overeating causes your body to store extra calories as fat. These fats cling to various body parts and make you obese or overweight. 

You can lose extra fat in two ways:

  1. Diet
  2. Exercise

You can lose stubborn fat from your body by exercising. If you are exercising while cutting calories, 150 minutes a week should do.


Running is the best option if you do not enjoy sports or the gym but still want to lose weight. As you run, you work your lower body muscles, especially your glutes, hamstrings, and quads. The muscles in your lower body are more susceptible to fat accumulation. 

Running uses different parts of your body, so it burns extra fat to produce more energy. 

Rather than running continuously, it is more effective to run at a moderate to high pace. Losing belly fat is much easier with this method. 

Jumping Rope

The best exercise to lose weight (after running) is rope jumping. If you don’t like to run or lift heavy tools in the gym, jumping rope is your thing. Besides being a fun activity for children, adults can also use it to shed a few pounds or stay in shape. As a form of cardio exercise, many famous athletes and sportspeople jump rope. 


Do you like swimming? Would you believe swimming is one of the best exercises for weight loss? Swimming is not usually thought of that way. 

Despite this, swimming is just as effective at burning fat as running. It is also more exciting and safer compared to running. Swimming becomes fun and a great way to cool off on a hot and dry day, while running can be tough. 


It is a light cardiovascular workout. Exercise like this is relaxing, enjoyable, and a stress-reliever. Cycling also burns stubborn fat. In addition, bicycles can be ridden anywhere and anytime. Combined with a few helpful tips from experts and a healthy diet, cycling can help you lose weight. 

Some Other Exercises for Weight Loss

While the above-listed exercises are excellent for weight loss, here are a few more to get you started. Here are a few:

  •  HIIT (High-Intensity Interval Training)
  • Hiking 
  • Climbing Stairs 
  •  Frog Jumps
  •  Lunges
  •  High Knees
  •  Yoga
  •  Rowing
  •  Sprawls 

To lose weight and stay fit, you can try any of the exercises listed above.


Exercises like those mentioned above are best for accelerating weight loss. The activities are also useful if you are trying to lose belly fat or become thin.

Nevertheless, remember that exercise alone will not achieve your goal. You should consult your doctor about a healthy eating plan as well.

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Women In The Gym – Breaking The Stigma.

women gym breaking stigma

There is a huge stigma surrounding women who do weight training- they’ll quickly transform into an incredibly masculine version of themselves! This belief holds back so many women from achieving their personal bests and getting that ‘tone’ body that we hear so much about. We often associate women who lift weights, or train regularly to be athletes… something us normal gals cannot relate to.

women gym breaking stigma

Now stepping inside of a gym can be a daunting, but the good news is not as many people are staring or judging us as we may think. In fact the ‘stigma’ of women who train is thankfully not as popular as it used to be. Now, we can thank social media for this (yes, one brilliant positive for the social network). These days there are countless workout videos available online and inspirational women just like you and I stepping outside of their comfort zones, proving that women can in fact pick up that weight in the ‘big boys’ zone and squat as heavy as they please. Without being at an athlete level, or waking up the following day looking like Arnie!

women gym breaking stigma

How to get started?

  • If you’re feeling overwhelmed by the thought of going into the gym alone, seek help. Personal trainers are available at almost every gym and their sole purpose is to help each and every one of us. Utilise this!
  • Drag a friend along. Nothing is more motivating and encouraging than a friend with the same goal.
  • Be confident! You have every right to enter the gym and smash your goals as the next person!
  • New active wear, nothing screams confidence and motivation like a new set of gym clothes. And hey, any excuse to go shopping right?
  • Set goals for yourself, and ignore the stereotypes!
women gym breaking stigma

Why women should attend the gym?

  • Health! All aspects of it. Your mental and physical health will dramatically change once you let go of the stigma surrounding women in the gym and start enjoying yourself.
  • Increased metabolism and strength.
  • You’ll burn more calories!
  • Stress will decrease and you’ll be feeling much happier.
  • Weight loss and muscle gain.
  • Heart health, stronger bones and a better quality of life!
women gym breaking stigma

There are so many benefits to attending the gym regularly, and busting away from the cardio gear and repetitive classes we love to hate. By using the machines and free weights or even the ‘functional area’ of the gym you are beginning your journey to gym freedom. Not only are you letting go of the fear to step outside of your comfort zone you are also on your way to becoming that strong, healthy, confident version of yourself.

So, go and lift like a girl… in whatever area of the gym you want!

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Your Idea of Fitness is Wrong


After some years in the fitness industry, I could not understand how some people were of the belief that they didn’t need to exercise or didn’t need to eat well and live a healthy lifestyle. Then something occurred to me after a conversation with a client only a few weeks ago. The statement that hit me was this; “I’m happy with where I’m at. I don’t need to be any healthier.” It was at this point I realised that people don’t understand what health and fitness is for.


Fitness and a healthy lifestyle is NOT something we take part in to become healthier. The reason we take part in health and fitness is because we are literally becoming less healthy when we don’t! Lifestyle diseases are responsible for 63 per cent of global deaths based on World Health Organisation estimates. That is absolutely baffling! Let me reiterate exactly what that means… 63 per cent of the worlds disease could be obliterated by simply adopting fitness a healthy lifestyle!


Knowing this, there is not a single human on this planet who has an excuse not to adopt a healthier lifestyle in some way shape or form. Of the seven billion people alive today there are only an estimated 152 million people with an active gym membership. Which leaves me to ask the question; What are the other six billion eight hundred forty-eight million doing? “I’m too busy” doesn’t cut it any more.


Now for the good news. These lifestyle diseaseas are easily avoidable, here are my top tips:

-Eat a healthy Balanced Diet
-Avoid foods that are high in fats, salt, sugar and refined products
-Engage in moderate exercise (30 minutes every day)
-Don’t Smoke
-Get plenty of sleep

What does this mean for you? It means you can no longer take a passive approach to your lifestyle. You are responsible for preventing your own disease. You have the information now. If you choose not to take part in health and fitness you are actively sabotaging your own health. You are slowly killing yourself. Make the right choices, get healthy and live a long happy life.


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Bodybuilding After 50

So you’ve reached the big five O and you’re starting to feel a little more than a tad of the effects of age. Is it too late to do something about improving your body? is it too late to get fit? surely it’s too late to build muscle…

It is true that by the age of 50 our hormones aren’t doing what they were when we were 20, but there is absolutely no reason why we can’t achieve a fit and even muscular physique. After 40 our natural testosterone production starts to decline. We know that testosterone is the main hormone responsible for increasing strength and muscle mass, but that doesn’t leave us up the creek without a paddle.

We live in an age where the natural vitamin and supplement industry is more advanced than ever. There are some useful supplements we can use to boost our natural testosterone production and they are all backed by peer reviewed studies.

Here is a list I have compiled of what I believe are the best vitamins and herbal supplements for men and women over 50 to help boost testosterone and modulate estrogen

  • D-Aspartic Acid.
  • B-Complex Vitamins
  • Ginseng
  • Mucuna Pruriens
  • Oyster Extract
  • Tribulus Terrestris
  • Zinc
  • Vitamin D3
  • Fenugreek
  • Vitamin K2
  • Selenium
  • Tongkat Ali

These Vitamins and herbal supplements can be bought separately but there are a huge number of supplemental testosterone boosting blends available on the market for you to choose from. Simply look for these compounds on the ingredients list in the nutrition panel. Its ok if they aren’t all included but you should look for a good complete blend.
Last but not least you should try to eat plenty of foods containing protein (mainly meats, poultry and fish) and start to incorporate some resistance training into your lifestyle. You don’t need to start with entering a super strong man event. The PT at your local gym will be able to guide you on how to start and progress safely without causing injury.

Now enjoy many more years of good health, fitness and most of all fun.