5 Weight-Loss Exercises That Are Backed by Science


Not all moves are created equal when it comes to fighting fat. Here’s what the latest research says about the fastest way to shed pounds.

If you come from a family sporting dad bods, you’re more likely to carry extra pounds yourself. Some of that is nurture: You grew up in an environment where people ate more and possibly exercised less. The other part is nature: Some people carry an obesity gene that makes them more likely to be overweight.

If you’re one of those people, you might want to select your workouts carefully. A new study of 18,424 Chinese adults by Wan-Yu Lin of National Taiwan University found that certain exercises are more effective than others at encouraging weight loss in people genetically predisposed to obesity.

To arrive at this conclusion, researchers investigated gene-exercise interactions by first evaluating participants on five obesity measures (BMI, body fat percentage, waist circumference, hip circumference, and waist-to-hip ratio). After performing a regression analysis to determine their genetic vulnerability to obesity, researchers reviewed the type of exercise participants engaged in, and compared these findings with the obesity level.



There were some obvious — and not so obvious — findings. Jogging was found to be the best form of exercise for weight-loss, while cycling was near the bottom of the list. Fast walking was also beneficial, as were mountain climbing, dancing, and yoga. Swimming, meanwhile, was another weight-loss dud.

While the scientists are still sorting through the reason that certain exercises favor weight-loss in those genetically predisposed to obesity, it’s plausible that the most effective activities consistently elevated participants heart rate for long durations, while activities like swimming and cycling either didn’t get the heart rate up or were too “gentle” on the body (they are not considered weight-bearing activities) for people to reap the full benefit.



Whether or not genetics is contributing to your fight to stay fit, you can take control of your destiny. Start with this 30-minute workout which takes the top five science-backed weight-loss exercises from the study and mashes them into one belly fat-burning, waist-slimming workout.



Warm up/Walk: 5 minutes

Start with a moderate amble and work your way up to a fast-stepping, arm-swinging walk that gets your muscles warm and your head in the right space to push hard.



Jog: 10 minutes

Break into an easy jog, choosing a pace you can sustain for 10 minutes straight. The right tempo should be slow enough that you can converse with a friend but hard enough that those sentences are pretty short.



Climb stairs: 5 minutes

Since you’re unlikely to find a mountain nearby to scale (or have the time to do it), swap slopes for stairs and find a case you can climb for the next 5 minutes. (If that’s truly mission impossible, find a single flight and run up and down it repeatedly.)



Dance it off: 7 minutes

While the study found international standard dancing, also known as ballroom dancing, was great for weight loss, you can get the same benefits of fast footwork and solid cardio by busting a move to your favorite tunes in the house or at the gym. Choose music with 130 BPM or higher and don’t stop moving until 7 minutes is up.



Cool down/Yoga: 3 minutes

Yoga might not seem like an automatic fat-blaster, but because the classes tend to be longer (an hour or so) and participants attend frequently, it gets points for consistency. Finish your workout with this sequence that stretches muscles while building strength.

1. Start in downward facing dog (hand and feet on floor, hips in the air).

2. Inhale and lift your right left off the floor behind you, bend at the knee and allowing your hips to open.

3. Swing your right leg forward and place it between your hands, knee bent, so you are in a low lunge. Breath in and out five times.

4. Transfer your weight from your bent right front leg back to your straight left leg, bending your left knee and straightening your right in a half-split position. Hold for five breaths.

5. Continue to shift your weight back, allowing your body to spiral slightly, twisting until you are seated. Allow your right leg to bend and coil over the top of your left into the double-pigeon pose (sort of like Indian-style but with your right foot over your left knee and your left foot beneath your right knee).

6. From here, let your arms fall by your sides, straighten your spine, close your eyes and take a few deep breaths.

 

6672_5

Category Tag

Related Files

5813_4
FTA Channels Face A Dicey Future - Cable Users Claim Upto 80 present Increase In Expenses
As per TRAI, there has been very less complaints. Under the new Cable TV rules, TRAI has mandated that for Rs 130 plus GST as Network Connect Fees, consumers can get 100 FTA or Free to Air channels.
But no
7168_4
Google Pixel 4 and 4 XLs prices leaked ahead of launch
From hands-on videos to official teasers and specs leaks, Google's Pixel 4 and Pixel 4 XL have to be the most leaked handsets of the year. And as if all the information wasn't enough, reputed tipster @evle
468_4
Kim Sharma Wallpaper
On a trip to Delhi, Sharma auditioned for Close-Up toothpaste and was selected. She then appeared in Sunsilk, Pepsi, Tata Safari, Ponds, Fair & Lovely, Clean-n-Clear and Liril advertisements. She is also the brand ambassador of Olay in India. Adi
6839_4
Tech - How to start using Google Pay
Following the Indian government's Digital India push and the launch of a Unified Payments Interface, Google debuted a service called Tez to make instant payments from bank accounts.
Now, in a market do
1070_4
Adria Arjona
Adria Arjona lived in Mexico City until she was 12. Her mother, Leslie Torres, is Puerto Rican, and her father, Ricardo Arjona, is a Guatemalan-born singer-songwriter in Latin America. As a child, she traveled oft
954_4
Tamannaah Bhatia Bollywood Actress 2018
Her next release of 2011 was V. V. Vinayak's Badrinath, co-starring Allu Arjun. Her looks in the film became debatable considering her girl-next-door looks sported in her previous films.[54] The film received
6788_4
Career - 8 best online test series for CLAT exam preparation
The Common Law Admission Test (CLAT) is the gateway to admission to undergraduate and postgraduate programs offered by 21 prestigious National Law Universities (NLUs) in India.
It is the most coveted law e
972_4
Vaani Kapoor
Kapoor's father is a furniture exports entrepreneur and her mother is a teacher-turned marketing executive. She did her schooling at the Mata Jai Kaur Public School in Ashok Vihar, Delhi. Later she enrolled in
2915_4
TVS bikes and motorcycles coming to the Auto Expo
The Indian manufacturer, which is known for its affordable performance machines will launch many new products this year. TVS will showcase some of their products at the 2018 Auto Expo that starts from February 201
6139_4
Facebook - Google Drive - USB drive and more (banned) for government employees during work
In order to tackle incidents of data leaks and hacking, the Union home ministry has issued strict policy guidelines for government employees on usage of internet and social media. The new rules enforced by the Nat
3447_4
Adria Arjona 3
7104_4
Maa Vaishno Devi - Vande Bharat Express Delhi-Katra
Union Home Minister Amit Shah today flagged off the second Vande Bharat Express, India's fastest train, in the capital. He was accompanied by Minister of Railways Piyush Goyal, among others. The indigenously d
3546_4
Alicia Silverstone (25)
6323_4
Huawei Nova 5i Pro Announced with 8GB RAM and Quad Rear Cameras - Details
Huawei has announced its Nova 5i Pro smartphone in China today along with its Mate 20 X 5G as its first 5G Smartphone. The Nova 5i Pro is the sibling of the Nova 5i which was launched last month. This mid-range sm
1957_4
Shelley Fabares born January 19
Shelley Fabares born January 19, 1944 (age 73) Nanette Fabray October 27, 1920 (age 97)********** Morgan Fairchild born February 3, 1950 (age 67) Lola Falana born September 11, 1942 (age 75) Edie Falco born July 5
6279_4
Microsoft just Update a major Start button redesign for Windows 10
Remember back when Microsoft decided it would be a good idea to remove the Start button from Windows in Windows 8? Well, the company is considering new design changes for that iconic element of the Windows UI, but
7200_4
Datsun launches CVT variants of GO and GO Plus models
Nissan-owned Datsun has launched the Continuously Variable Transmission (CVT) variants of GO and GO+ cars in India. Both the models now come with a premium of Rs. 1 lakh over their respective manual transmission v
2835_4
Katrina Kaif Best Actress Movie 2018 Bollywood
Kaif is involved with Relief Projects India, a charitable trust run by her mother which rescues abandoned baby girls and works to prevent female infanticide.[148] Kaif's winnings from the game shows 10 Ka Dum
7061_4
Galaxy A70s arrives as Samsung first smartphone with 64MP camera
Expanding its portfolio of premium mid-range smartphones, South Korean tech giant Samsung has launched the Galaxy A70s in India. The camera-centric handset has made its global debut in the country at a starting pr
757_4
Raima Sen
Sen made her debut in the film Godmother, which was a critically acclaimed[by whom?] success, but her minor role may have been overlooked in favour of the protagonist, played by Shabana Azmi. She then starred in t
6022_4
Have a wonderful Holi
* Have a wonderful Holi.
*Happy Holi, everyone!
Home » Updates » Daily Update
 
Fun2Ind.com