Sixty-six percent of adults in America are overweight or obese, according to the National Institutes of Health. While it is generally advised that 30 minutes of moderate exercise every day will help you stay healthy, a lot more is needed to actually lose weight. Fortunately, there are a number of effective ways to lose weight and get skinny.
You can burn calories and lose weight by joining a kickboxing class. Kickboxing blends martial arts and aerobics into a super-intense, total-body workout. This type of workout strengthens your muscles through repetitions of kicking and punching. It also gives you a powerful cardiovascular workout so that you continue burning calories long after your class is over. According to the American Council on Exercise, you can burn as many as 350 to 450 calories during a 50-minute class.
Kettlebells are cannonball-shaped iron orbs with handles for lifting and swinging. Initially used by Russian strongmen in the early 1700s, kettlebells have had a renaissance of sorts, becoming popular as an effective workout in many gyms today. According to researchers at the University of Wisconsin, and published on the American Council on Exercise’s website, kettlebells burn an astonishing average of 272 calories during a 20-minute workout. These results are due to the intense levels of interval training that kettlebells incorporate, as well as the total body workout you experience while using them.
Supersetting is an effective way to build more muscles in a shorter time period. This advanced training style includes performing two exercises, one right after the other, without any rest. Supersetting increases the intensity at which you exercise because you are eliminating your rest period, which helps keep your heart elevated and extends your cardio activity to help you lose weight and get skinny. Supersetting can be done by performing two exercises for the same group–for example, dumbbell flys and bench presses. You can also pair opposite muscles for antagonistic supersets–for example, biceps and triceps. Finally, you can perform staggered supersets, such as abs and calves, which involve pairing a major and minor muscle group.
Pyramid Weight Lifting
Lifting weights in pyramids involves warming up with a light set of weights, then progressively lifting heavier sets. For example, perform 12 to 15 reps at 55 percent of your maximum weight for your first set, then eight to 10 reps at 60 percent, then six to eight reps at 65 percent. The pyramid technique builds muscle by using more and more weight with the idea that the more weight you use, the stronger you become and the more weight you can lift. The more muscle mass you have, the more calories your body will burn so that you can quickly and efficiently lose weight.
About this Author
Christina McDonald-Legg has written about health, wellness and travel since 1999. Her articles have appeared in “Colures Magazine,” (London) “The Sunday Times,” (Dublin) “The Connacht Tribune” (Galway) and “The Seattle Post Intelligencer.” Her articles have featured on websites for the U.K.’s Department of Health and Expedia.co.uk. McDonald-Legg has a Master of Arts in journalism from the National University of Ireland.