Expert Diet and Weight Loss Solutions

WHEN it comes to weight loss, calories in versus calories out, is the underlying equation you need to take into consideration.

Consume more calories than you burn over time, and you will gain weight; burn more calories than you consume over time and youll lose it.

Exercise can help accelerate your weight loss however, as it contributes to a calorie deficit.

But whats hot and whats not when it comes to exercising for a speedier weight loss - especially if you're trying to get in shape before hitting the beach this summer?

David Wiener, a personal trainer and training and nutrition specialist at Freeletics explains that if you're wanting to take up exercise for the sole purpose of losing weight, there are certain exercises you can and possibly should try to avoid.

He does warn though that its important to lose weight safely, aiming to lose no more than 1 to 2lbs a week.

He says: Hopefully, when you start exercising and experience all of the wonderful benefits and improvements in your physical and mental health, you will be exercising for more than just weight loss!

Heres what to swerve if you want to lose weight, pronto

Yoga is a fantastic form of exercise and beneficial as part of your fitness regime, however, if you want to lose weight, it isnt an exercise which will help you towards your goal, says David.

Of course, any physical exercise will help burn calories and fat burn, but generally yoga is a calm, soothing exercise, and will not burn lots of calories.

Yoga involves slow, controlled movements and rhythmic breathing, which encourages better posture, mobility and preserving your joints.

While these kinds of exercises should absolutely be incorporated into any fitness regime, they arent the best choice for burning calories.

An intense form of exercise, CrossFit has exploded onto the fitness scene thanks to its mix of strength and conditioning exercises.

CrossFit essentially involves functional movements done at a high intensity.

Although David says CrossFit is an intensive form of exercise which can help get you into shape and improve your health, if youre completely new to exercise and want to simply lose weight, CrossFit may be a bit too intense.

It could result in injuries and this could set you back.

He says: CrossFit is an intensive workout which is performance-focused and something you may want to work towards as you get fitter.

Opting for more moderate-paced exercise will help, alongside a nutritious diet.

Jogging is a fantastic exercise to help burn calories, burn fat, and keep fit.

However, you need to be advanced enough in your running to make it a beneficial exercise for weight loss, says David.

New to fitness? Opt for walking instead which is much more low impact and suitable for beginners.

Aim to walk as much as possible throughout the day, getting steps in whenever and wherever you can to burn maximum calories, boost energy levels, burn fat and enhance your metabolism.

Boost your walk by alternating the pace - for example alternate walking at a steady pace, with walking fast or on a steep incline.

Despite what you may think, or have been told, you cant choose where weight will be lost from, says David.

So, if you want slimmer legs, engaging in lower body strengthening exercises will not make your legs lose weight, but rather target your leg muscles and tone them instead.

If you have a high body fat percentage however, you wont see any results as the muscle is covered by a layer of fat.

If you want to lose weight, focus on cardio training and eating healthily to lose overall body fat, otherwise you wont be able to see the definition of your muscles.

Of course, cardio workouts such as biking, swimming and running, will burn calories, but David says there is a possibility you may be doing too much, which will actually slow your progress down.

If you do too much cardiovascular exercise, you can contribute to losing muscle mass, which is detrimental to your health and weight loss regime.

Losing muscle mass can slow down your metabolism, which in turn can make fat burning much more difficult.

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Im a PT heres the exercises that are a waste of time if you want to lose weight for your holiday... - The Sun