The best exercises to lose weight are those who spend more calories in less time as running and swimming, but to lose weight effectively and keep the results it is important to combine these with weight training exercises to be performed in the gym under the supervision of a trainer physicist.

Aerobic exercises such as walking and running, increases heart rate and burn more calories while resistance exercises such as weight training, promote muscle hypertrophy, which is the increase in muscle size, and this causes the individual to spend more energy, even when stationary and sleeping, for example.

The best exercises to lose weight in the gym are aerobic, such as:

  • Spinning: 600 calories per hour;
  • Step: 500 calories per hour;
  • Swimming: 400 calories per hour;
  • Water aerobics: 500 calories per hour;
  • Running on the treadmill: up to 700 calories per hour;
  • Body pump: 500 calories per hour;
  • Elliptical: up to 400 calories per hour.

These are some examples of exercises that help you lose weight fast, but should be carried out under professional guidance, to be performed correctly and no damage to the muscles and joints.

The ideal is to divide the workout time between cardio and weight exercises, preferably 5 days a week, to lose weight effectively and continuously.Weight training exercises help to tighten and define the body, fighting the flab.

However, when there is a loss of fat may be necessary to make some aesthetic physical therapy or even surgery to remove excess skin.

Slimming 1 kg of fat per week, i.e. 4 kg of pure fat per month, one must do some exercise to burn approximately 600 calories per day, 5 times per week plus the weight daily.

To achieve the desired caloric burn, one should perform the exercise and maintain for 1 hour heart rate in the ideal, should be approximately 80% of its maximum capacity.

This ability, however, will depend on your fitness, age and exercise intensity. Exercise below these values ​​will not help you lose weight.

For extra help is advised to buy a small digital device called a pedometer that shows how many steps the person has per day. This device can be purchased at sporting goods stores, department stores or the internet. But it is important to follow the guidance that is to 10,000 steps a day.