Don't have time to go to the gym? Fitness trainer Raj Ganpath (co-founder and CEO of The Quad in Chennai, India) suggests four simple training methods, easy to apply in daily life but highly effective in burning fat and improving your figure.
According to Raj, most people immediately think of running, lifting weights or cycling when they want to lose weight.
However, a busy schedule makes it difficult for many people to maintain a regular exercise routine.
Instead, taking advantage of daily activities can both save time and help improve physical fitness.
Climbing stairs is the first recommended method. Just spend 3045 minutes one to two times a week, climbing stairs regularly can help increase your heart rate, burn large calories, and strengthen your lower body.
However, people with knee problems should be cautious before applying.
The second exercise is rucking, walking with a heavy backpack. Practitioners can put dumbbells or books in their backpacks weighing 2-20 kg, then walk for 30-45 minutes.
Increasing resistance helps the body consume more energy, while improving muscle strength.
The third method is to run at a change of speed. This is a rotating form of exercise between walking, jogging, brisk running and sprinting in a 1-minute cycle.
Do 30-45 times, this exercise helps push your heart rate up, stimulating the fat burning process effectively.
Finally, Raj encouraged his choice of entertaining activities such as dancing or playing sports.
Both fun and fat-burning, these activities also help improve endurance, flexibility and spirit if maintained regularly.
Coach Raj emphasized that exercise is only a part of the fat loss process. To achieve sustainable results, eating healthy and controlling portion sizes are factors that cannot be ignored.
With the above four suggestions, Raj Ganpath hopes that everyone can turn daily activities into interesting, easy-to-maintain exercises, thereby achieving a healthy and beautiful figure without having to rely solely on the gym.
