Among the many exercises to lose weight, the most effective appear to be those that allow you to gain muscle, so you can burn calories when you make the activity much like when you’re on bedrest.
The classic exercises to burn calories are aerobic, recommended by specialists, very effective for burning activity during the execution of the work itself.
However, once completed, fat-burning metabolism remains active for approximately 30 minutes before returning to equilibrium. Still there, even at rest, a slight increase in basal metabolism than when you are completely sedentary.
The exercise of muscular strength appears to increase significantly, the resting metabolic rate. Although during the training session, the loss of calories is less than those of aerobic work, the total of the day can be higher, also avoiding the accumulation of fat reserves.
This is achieved by increasing muscle mass in the legs, chest, buttocks and back. Theoretically, the gain of one kilo of muscle mass increase basal metabolism by 21 calories a day.
The exercises allow you to increase the volume transverse muscles are: squat bar or the weight of the body, Lunge, Strength in Bank’s chest, Remo for the back, among others.
What you have in mind is that at any meeting of force must do at least one exercise each muscle group and then complement it with small muscle exercises.
Always work at least three sets of 8 to 12 repetitions with a weight such that the last three repetitions of each series will produce local fatigue and some muscle congestion.
If you make no effort, it means that the weight is low and you increase it to cause a muscle adaptation to the stimulus of work.