It depends on what you mean by ‘weight loss’. There are a lot of people who always raise this question. These two modes of exercises have different outcomes and results. Let us have a look.
Cardio is always best for weight loss as it burns more calories than strength training. Doing cardio in a day removes all excess fat and water from your body.
Running, skipping, aerobics or dance are examples of doing a good cardio session. But by doing so much cardio, it will start to weaken your muscles.
So to strengthen those muscles, weight training is required too for the body. Weight training is as necessary as doing cardio. It will not only give overall strength to your body but also builds up your stamina too.
Muscle gain is always an outcome to this. Good strength and muscle tone are essential for functional living and health.
Most of the trainers will suggest you to do the both and actually by combining both of these in your workout will have a great result too.
Both have their own benefits and outcomes but it is always recommend to focus on both of these exercises.
Have you ever done before planks? Plank is a complete body workout which includes your arms, back, shoulders, glutes and hamstrings. It improves your core strength and your body posture.
Let us discuss some variations of planks which you can do easily by your own.
1. Forearm Plank
This is the basic version of plank. Just hold your forearms on the ground, tight up your abs, head staight, elbows should be as apart as shoulder, feet should be as apart as hips. The hip bridge should not be there, keep your body straight from head to toe. Hold upto 60s.
2. Side Plank
Just turn your body from normal plank to right and left alternatively keeping your palms on the floor. Don’t forget to tighten your lower abs. Do 3-4 reps. Hold as much as you can.(at least 60s)
3. Twisting Knee Plank
Twist your lower body fom left to right and vice-versa and bring your knee close to elbow by alternate legs. Do 2-3 reps.
4. Side Plank with hip lift
This is same as side plank which we have discussed earlier but with more advance feature. Do the side planks and lower down your hips to the ground and lift again.
Do 2-3 reps.
5. Reverse Plank
Start like in a table top position. Keep your legs straighten in front of you and slowly move your hips up and down. Imagine yourself doing that it is just opposite to the forearm plank. Do 2-3 reps.
Hope you have understood the importance of doing planks and its benefits. If you learn it, you will love it. So what are you waiting for? Want strong abs and core then start doing it now!
Want to have sexy and toned legs? Hate your thighs fat, then here are the exercises which will kill your thigh fat and make your legs toned.
1. Squats (wide stance squats with dumbbells or barbell)
Main muscles used: Quadriceps, glutes, hamstrings, calves, lower back
Steps to follow:
a) Move away from the bar, position feet just shy of shoulder width apart – maintain a straight torso, point feet slightly outwards and keep head up straight.
b) Whilst keeping a straight posture and head up straight, inhale and begin to bend the hips and knees to lower the bar until you reach a a 90-degree angle (knees shouldn’t be past toes)
c) Exhale and push through the floor with your heel and begin to straight the legs, raising the bar.
d) Return to starting position and immediately repeat. Sets and reps for the following exercises: 4 x 6 reps.
2. Stiff Legged Dead lifts
Main muscles used: Hamstrings, calves, glutes, lower back
Steps to follow:
a) Ensuring your arms and back are straight throughout the movement, exhale and steadily power through the hips to lift the bar.
b) Once stood straight, keep your chest up, push the hips back and begin to lower the bar to a comfortable position – your knees should be bent slightly.
c) Instead of exhaling straight away, hold your breath before preparing to lower the bar back to the starting position.
d) Immediately repeat the rep. Sets and reps for the following exercises: 4 x 6 reps.
3. Standing Calf Raise
Main muscles used: Calves
Steps to follow:
a) Find yourself a step box, and grab weights that you feel comfortable enough holding in each hand, whether this is a dumbbell or a plate. Point toes forward.
b) Stand on the box with the balls of your feet – with your heels slightly hanging off the edge and straighten your torso – keep knee’s slightly bent to prevent them locking.
c) Keeping the knee stationary throughout, exhale and begin to flex your calf muscles whilst extending your ankles high as possible.
d) Hold the contraction for a moment before returning to starting position and repeat. Sets and reps for the following exercises: 4 x 6 reps.
4. Seated Leg Curl
Main muscles used: Hamstrings
Steps to follow:
a) Adjust the machine to fit your height, and use the back pad to support your back, and ensuring your sat upright – lower legs should sit on top of the lever.
b) Grasp onto each handle and and ensure legs are straight out – your toes will be pointed out straight.
c) Exhale and begin to pull the lever towards your thighs – really push down through the hamstrings – hold the contraction for a moment.
d) Inhale and make sure to return back to the starting position slowly to feel the burn. Sets and reps for the following exercises: 4 x 6 reps.
5. Front Barbell Squats
Main muscles used: Quadriceps, calves, glutes, hamstrings
Steps to follow:
a) Begin to lift the bar by straightening your torso and powering through your legs – immediately step back from the bar and position feet slightly pointed out, shoulder width stance. Keep head up and straighten back to remain focused and maintain the balance.
b) Keeping a straight posture, inhale and begin to bend the knees to lower the barbell – stopping once you’ve reached a 90-degree angle.
c) Push down towards the achilles tendon as you would with a back squat, but make sure your form is correct, because it can quite easily go out the window when a back squat is commonly used. (Don’t let knees go past toes)
d) Exhale and raise the bar by using leg power to straight the legs, returning to starting position. Sets and reps for the following exercises: 4 x 6 reps.
If you’re thinking of dropping that kettle bell think again. Kettlebell workouts are probably one of the best ways to not just burn calories but also to strengthen the core body muscles. Hence, when it comes to full body workouts, kettlebells come in handy. One can perform these workouts thrice to four times a week for about 30 to 45 minutes. All you need is a kettlebell and a mat to get started. Let’s look at some power packed kettlebell workouts that can help in fat loss. Continue reading 7 Exercises with kettle bells that leads to full body workout