Alternating Lunges Exercise: How to Do It Correctly? The alternating lunges exercise is a great way to target the glutes, quads, and hamstrings. Besides building strength and muscles in the lower body, the lunges help to make the back stronger, increase mobility & flexibility, and enhance your balance. Moreover, alternating forward lunges are the second favourite to squats of most personal fitness trainers. Also, cyclists, runners, and other athletes perform lunges regularly because of the benefits that they offer. Unfortunately, many people perform the leg lunges incorrectly, which could lead to injuries and pain. Therefore, today we are going to uncover the correct method of doing alternating leg lunges. How to Do Alternating Leg Lunges Correctly? Step 1 The first step to do a bodyweight leg lunges is to stand straight on the ground and move your leg forward until the leg you have moved forward is at 90 degrees from the ground. Keep the leg that you haven’t moved forward slightl...
Losing weight seems impossible, especially when you have more than 30% body fat. However, the good news is that it is achievable and doesn't include tough exercises. If you are familiar with the GM diet, you would know that weight loss can occur by fasting. However, the problem is that you cannot fast for your entire life.
So, what is the solution? The answer is taking different approaches to achieve your goal. Once you reach your desired fitness level, you should decide on the next resolution. It would help you to stay motivated to work out, try out new exercises, and help you become fit with the approach that works best for your body without compromising too much.
4 Ways to Lose Weight Fast
- Intermittent Fasting
- Calorie Deficit Diet
- Exercising
- Changing Eating Habits
Intermittent Fasting
It involves consuming your daily calories within 8 hours and sticking to fasting in the remaining 16-hours. Many people may think that it is not easy to follow. However, it is one of the easiest methods to lose weight quickly. To stick to this diet, one needs to sleep for eight hours every day and skip their morning meal. Thats It! There is nothing more to it.If you consume your last meal around eight in the evening and sleep for eight hours, you have already finished 12 of 16 hours fasting. After that, if you skip breakfast and your lunch at 12 or 1 p.m., you have already completed your fasting duration. Alternatively, those who don’t wish or want to miss their morning meals can skip their dinner.
Intermittent fasting can help to shred 0.25 to 1.1 kgs per week, depending on your calorie intake, exercise, and daily routines. It is also dependent on your activity. For example, if you work on the field for most of the day, you would lose many more calories per day and decrease weight faster than others.
But losing too many calories drastically can be dangerous and cause rigorous side effects. Therefore, you need to lose maximum 1.1kgs per week and avoid crossing the bar. The concept of intermittent fasting is to help you stick to your diet intake and decrease the total daily calorie intake.
Calorie Deficit Diet
As the name suggests, calorie deficit primarily focuses on decreasing the number of calories you need to maintain your current weight. For example, a person needs 2000 calories per day to maintain weight and starts to abide by 1600 calories every day would drastically lose weight every week.
Bodybuilders and personal fitness trainers combine a calorie deficit diet with intermittent fasting. It accelerates the fat burning process in your body. They consume the required calories in 8 hours and fast for 16-hours to help their body burn more calories and reduce calorie intake. The only challenge while on a calorie deficit and intermittent fasting diet is that you could feel hungry during the fasting period or low-calorie consumption.
To avoid more calorie intake, you could consume fruits and caffeine drinks. Fruits offer the lowest amount of calories. For example, one medium banana has 105-110 calories. It is sufficient energy to last during a calorie deficit and an intermittent fasting diet. However, it is advisable not to consume more than one fruit to stick to the calorie deficit plan. Other methods that would help you curb down cravings include consuming green vegetables, fruits, and caffeine drinks like green tea, green coffee, black coffee, and black tea.
Bodybuilders and personal fitness trainers combine a calorie deficit diet with intermittent fasting. It accelerates the fat burning process in your body. They consume the required calories in 8 hours and fast for 16-hours to help their body burn more calories and reduce calorie intake. The only challenge while on a calorie deficit and intermittent fasting diet is that you could feel hungry during the fasting period or low-calorie consumption.
To avoid more calorie intake, you could consume fruits and caffeine drinks. Fruits offer the lowest amount of calories. For example, one medium banana has 105-110 calories. It is sufficient energy to last during a calorie deficit and an intermittent fasting diet. However, it is advisable not to consume more than one fruit to stick to the calorie deficit plan. Other methods that would help you curb down cravings include consuming green vegetables, fruits, and caffeine drinks like green tea, green coffee, black coffee, and black tea.
Exercising
If you have been exercising and still haven’t achieved your desired goal, then it means that you are maintaining your daily calorie intake. The first two methods can help you fight the fat-burning battle without any hesitation. Additionally, you can change your exercise pattern. For example, doing more cardio can reduce your water weight.However, doing movement exercises like cobra pose, push-ups, chin-ups, pull-ups, muscle-ups, bear crawls, table walk, etc. can target your muscles, build them, and reduce your fat. Additionally, it would take your body out of the comfort zone.
Exercising means indulging in physical activity to improve your overall health and fitness. It is built with the ultimate objective and incorporates structured, repetitive, and planned action. If you are a beginner and wish to lose weight with exercise, you could subscribe to a bodyweight workout YouTube channel like Skillenergizers that offers free sessions every alternate day. It has 300+ workouts. So you can get started anytime.
Do keep in mind that there are different methods of exercising. For example, circuit training, high-intensity interval training (HIIT), low-intensity interval training (LIIT), calisthenics, yoga, boot camp, compound exercises, cross-training, delayed onset muscle soreness (DOMS), functional movements, interval training, isometrics, plyometrics, reps, resistance, sets, steady-state cardio, strength training, superset, and Tabata. Its best to take the assistance of a personal fitness trainer and diet coach to achieve your health and fitness goals, for example, losing weight.
Changing Eating Habits
Another more straightforward method to lose substantial weight every week or daily is to change eating habits. Primarily, it involves excluding carbs and sugar products from your meal and replacing them with low-carb and no sugar meals. For example, one cup of long-grain rice would offer 130 calories, whereas one cup of brown rice provides 111 calories.Decreasing sugar and carbs would decrease the fat from your body. It would allow your body to consume fat from it without the need for outsourced fat and carbs. Ultimately, you could cut down cravings and achieve your weight loss goals or targets. Therefore, changing your eating habits would help to increase your weight loss.
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