Simply following a restrictive or low-calorie diet isn't enough to lose weight. Physical exercise must accompany the program for rapid and effective results. Find in this article a list of activities to follow as part of a weight-loss plan.

The exercises to focus on

Not all physical workouts necessarily lead to weight loss. It's important to choose the ones that are effective.

The board

The plank or core plank is an exercise that tones and strengthens the abdominal muscles. It involves standing on tiptoe or knees and applying pressure to both elbows. Keep your back straight to stimulate your abs. Hold the pose for at least 30 seconds.

The pumps

Push-ups increase arm and chest strength while toning the upper body. Beginners can start on their knees. Once you've mastered the movements, you can perform the regular version on your feet.

Squats

Squats are a must-have exercise in a weight-loss program. These exercises sculpt the legs and glutes, allowing for beautiful curves. The posture consists of first standing up and placing your arms at your sides. Keep your legs spread at the same level as your pelvis. Then, perform bending movements, mimicking a seated position.

Burpees

Burpees are a fat-burning strength training exercise. All parts of the body are stimulated during these movements: abs, back, arms, shoulders, thighs, and torso. The starting position is similar to that of a squat. Next, bend your knees with your palms on the floor and adopt a plank pose by tilting your feet back. Repeat the movement in the opposite direction before repeating.

The Jumping Jack

One of the basic movements of a weight-loss plan, the jumping jack boosts fat burning by increasing energy expenditure. It involves jumping on the spot while spreading your arms.

Alternating lunges

Alternating lunges strengthen the muscles of the abs, quads, glutes, thighs, and hamstrings. They are performed standing with your legs slightly apart. Then, take a large step forward, bending your knee while keeping your other leg extended behind you. The goal is to create a 90-degree angle.

The Mountain Climber

The Mountain Climber, or climber exercise, is a multi-joint cardio activity that stimulates all the muscles in the body. However, it primarily targets the triceps and abs. This session involves getting into a push-up position and bending your leg up to the elbow, before returning to the starting position.

The training plan to follow and some useful tips

The training program you follow depends on several factors: your goals (weight to lose, curves to refine), your availability, and concurrent activities. However, the recommended weekly time is 225 to 420 minutes, spread throughout the week. Don't forget to include two intense activity sessions to balance muscle mass.

Dietary supplements are highly recommended, in addition to a healthy diet. They help tone the body while also helping with calorie burn. Their effects vary depending on the individual's goals. Some can serve as long-term support during and after weight loss to help maintain a healthy figure. Others limit the impact of factors responsible for weight gain, such as water retention.

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