Exercise combined with a protein-rich diet plan is thought to be ideal for weight loss. When we exercise, our bodies release toxins and burn calories, resulting in a calorie deficit. A calorie deficit is essential regardless of whether you want to burn fat or lose weight. However, if you've ever been to a gym or started working out, you're aware that there are numerous exercises that promise a variety of results. We are frequently advised to run on a treadmill and do crunches in addition to other exercises for weight loss, but this rarely works. So, if you're sweating it out in the gym but still can't lose weight, here are five exercises you should avoid.
Exercises To Avoid For Weight Loss
1. Standing Twister
The majority of overweight people have one problem in common: love handles. When they begin working out, one of the first exercises recommended for losing love handles is the standing twister. A person continues to perform 400 to 500 side twists, believing that it will help them burn fat. Understand that, just as your biceps are a muscle, so is your waist. What happens when we train our biceps? It gets tone and grows in size. Similarly, focusing solely on twister exercises will result in an even larger waist. So, if you want to train those love handles, do planks and stay in the same position for at least 10 minutes.
2. Leg Press
Leg press is an exercise that can boost your ego whether you are a beginner or an advanced athlete. While performing a leg press, a person can easily lift three times their body weight. So, if a person weighs 70 kgs, they can easily perform 210 kgs on the leg press machine. On the other hand, going heavy on the leg press increases the risk of injury. If your goal is to lose weight, aim for 20 to 30 reps for four sets instead of going heavy.
3. Seated Abs Crunch
The majority of people perform abs crunches as because they believe it will help them lose belly fat. No matter how many reps you do, 500 or 1000, abs crunch will never allow you to lose stomach fat because spot reduction is a myth. Your body loses fat from all over the body; it is not possible to lose stomach fat while increasing bicep muscle. However, while performing abs crunch, your heart rate is always at rest, but when you want to burn fat, your heart rate should always be elevated as it aids in calorie burn.
4. Behind The Neck Shoulder Press
Whether you train your chest, back, triceps or do bodyweight exercises, your shoulder is a muscle that is constantly working. You don't need an extra exercise to bulk up your deltoid muscles unless you want to compete in bodybuilding. However, performing a behind-the-neck shoulder press is an advanced exercise that beginners should avoid. Moreover, performing this exercise requires core stability, and if you do it, you risk falling back and injuring yourself.
5. Mat Exercises
The key to losing weight is to enter a fat-burning zone. When your heart rate rises, you enter the fat-burning zone. Mat exercises, on the other hand, barely raise your heart rate. You can perform as many repetitions as you want, but it will have no effect on your body. Instead, if you want to do mat exercises, try an HIIT workout or cross training.
If you can talk easily while exercising, your heart rate is low; if you find it difficult, you have entered the fat-burning zone.
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