If you would like to lose weight, all you should do is simply change your diet. However, if you would like both to lose weight and keep the muscle along the way, you should do Body Composition Exercises. Having a healthy body composition is key. Achieving this is not as complicated as it sounds. With a little bit of effort and the right exercises, you will get the results that you want. You can even get in touch with the best personal trainer Dubai has to offer and you will reach your goal with no great effort! Now, look at some of the best body composition workouts you should incorporate into your workout routine.
Include burpees in your workout routine
Get ready to lose fat and gain muscle! Burpees can be quite challenging, however, they are one of the best body composition exercises. Burpees are great since you are not only targeting one muscle group but a few of them. At the same time, you are working on your legs, butt, shoulders, arms, and chest! Moreover, another great thing about this bodyweight exercise is that you are improving your cardio while working on building your muscles. This means that with a good weight loss diets plan and this exercise you can drastically change the way your body looks.
This is quite a simple exercise for which you are not going to need any kind of equipment. Of course, if you have a yoga mat, feel free to use it. You should start in the plank position. Your toes and palms should be on the ground and your body in a horizontal position. After that, bring your knees to your chest and plant your feet on either side of your hands. You should complete 3 sets of 10 repetitions. This exercise can be challenging for beginners, but if you stay consistent you will learn to love burpees. You can enlist the help of a personal trainer. There are many affordable personal trainers in Dubai. Having someone to motivate you and help you with your fitness journey will surely be beneficial.
Pushups are among the best body composition exercises
Even though this is a traditional exercise, it is still very efficient. It will strengthen not only your shoulders but also your core. However, there is one thing you should bear in mind in order to make it even more efficient. Make sure you clench your glutes together and keep your back flat. In this way, you will engage all necessary muscles and you will get in shape in a short span of time. You can do pushups after you finish the Dubai football session. This way you can do it with your friends!
A great thing about pushups is that you can do them anywhere. If you are on a vacation, you can keep up with your routine by doing a few sets each day. All male fitness trainers Dubai has, incorporate this exercise into their workout plan. If a normal pushup is too advanced for you, you can start on your knees and work your way up. Once you learn how to control your body and have more strength you can start doing standard pushups. Furthermore, when you get to a certain level you can try to do variations of pushups. There are five different types, and each of them targets a different group of muscles.
Interval training can also be of great help
This kind of training is great because it elevates your heart rate and calorie burning. This effect will last for a long time, even after you finish exercising. In order to do it properly, use a treadmill and start at 3 mph. After 1 minute, increase to 7 mph and maintain it for 30 seconds. Drop your speed back to 4 mph and then alternate 15-second segments at 4 mph with 30-second segments at 7 mph. You are more likely to burn fat by doing this, than by just running or walking on the treadmill. Also, since you are always changing the speed, this is not going to be boring. This is one of the best cardio exercises that will help you gain muscle and lose fat at the same time.
You can combine this body composition exercise with a diet plan for muscle gain and fat loss for a more effective result. The food is your fuel, therefore, making sure you eat nutritious food that will give you energy and help you build your muscle is key.
Include walks in your daily routine
If you are a beginner and you would like to start with something easy you should start going for walks. Walking on a daily basis has quite several benefits. First of all, you will get to lower your blood pressure. In addition to this, you will maybe make new friends who also like walking and you will always have company. But what is more important, your body will look great, and you will feel better than ever.
You should also include a weighted squat jump in your workout routine
The weighted squat jump is one of the top 10 glute exercises. This is a full-body exercise that targets your abs and legs the most. Since you are jumping you are also working on improving your cardio.
Get a yoga mat and light weights and start by standing with your feet slightly wider than your shoulder width. Drop your bottom down to knee height. After that, push yourself back upright and keep your chest out and shoulders back. Perform 5 sets of 25 repetitions, but if you are a beginner, feel free to adjust these numbers to your possibilities.
To avoid making mistakes while doing it, get the help of a female fitness trainer in Dubai. Your trainer will show you how to have the right posture and how to do weighted jumps properly. If you don’t do it the right way, it is not going to be as effective. Moreover, you will avoid getting injured due to improper technique.
Explosive lunge jump is also among the top body composition exercises
In order to do this exercise correctly, stand upright with your feet shoulder-width apart. Take a large step with your right leg and drop your bottom so that your left leg kisses the ground. Push your weight down through your right heel and stand back upright. Pay attention to your torso and resist the urge to drop it. One set of this exercise should have 30 repetitions, so you should feel free to adjust the number of sets. By doing this body composition exercise you are working on your hamstrings and quadriceps. Combine this exercise with a low carb meal plan Dubai trainers can provide you with and you will have the body you have always dreamed of!
If you go to the gym, do not avoid leg press
This is great exercise for your legs. There is nothing to worry about even if you are just starting with workouts. Since you are only targeting your legs, your upper body can rest. The way you position your feet will determine which muscles you are going to target. For those that are looking to activate their quads, make sure to place your feet lower. On the other side if you want to work on your hamstrings you need to place your feet higher to activate them. You will be able to set the weight that suits you best and you will not hurt yourself. However, this is an exercise you can do only if you go to the gym. In this case, you should not skip this exercise. As a matter of fact, you should think about eating some high fiber foods that will help you reach your goal.
Do not forget about sit-ups!
If you would like to focus on abs workouts, sit-ups are exactly what you need. In addition to this, it is also one of the best body composition exercises you can do. For a start, you can do 3 sets of 10 repetitions. As time goes by, feel free to increase the number of repetitions first, and later you can even increase the number of sets. If you are consistent, you will see the results quickly. Your stomach will be more toned and flatter. Sit-ups will help you strengthen your core which helps a lot with back pain. You can improve your posture since a strong core can support the spine better.
Yoga will also help you reach your goal
Doing yoga is certainly great for both your mental and physical health. Since your goal is to get in shape, this is going to be a bonus. Feel free to practice yoga every day and you will see the first results quickly. Another great thing about it is the fact that you do not need any kind of equipment, just a yoga mat. Yoga is also great for people that are experiencing lower back pain. You can start with yoga and then go on to other back pain exercises. You can do this when you start feeling comfortable doing simple exercises for your back.
Yoga is gentle and it will help you improve mobility in your back. For the best results hire a yoga instructor Dubai residents recommend the most. It is important to do the movements properly for the best results. Moreover, you will avoid getting injured.
You should go swimming often
Swimming is yet another exercise that can be of great help. In case you like it, feel free to go to the nearby swimming pool or the beach if the weather is nice. You will get to kill two birds with one stone- your body fat will be lowered while your muscles will be in better shape. You can combine swimming with another activity of your choosing and your body will look perfect. Apart from swimming, you should try boxing Dubai has to offer. Your whole body is activated, and a lot of muscles are targeted.
If boxing and swimming are not fun enough for you, then Zumba classes in Dubai are a great option for you! You will sweat and tone your body all while having the time of your life!
The third option can be karate! Just find a karate trainer in Dubai and you can start your classes. You will sweat a lot, which is great for losing fat. Since you are always learning new techniques, you will always feel motivated to attend classes.
A healthy diet is key if you want to see results
Exercising regularly will not help you achieve your fitness goals if you don’t have a healthy diet. Eating nutritious food will help you lose fat and build muscle. Without proper nutrition, you will not have the transformation that you want. To lose fat cutting down your calorie intake is a must. Get rid of unhealthy foods and start eating food that is full of vitamins and minerals.
To stay on track, make a meal plan each week. This way you are more likely to follow your diet. However, with a busy schedule, we understand that it can be hard to keep up, therefore you should consider getting the help of experts. Here at DubaiPT, we have experts that can provide you with healthy meal plans in Dubai. You need a realistic meal plan that you will be able to follow.
Talk with a nutritionist and tell them a bit about your lifestyle, your food preferences, your schedule, and your fitness goals. This way you will be provided with a personalized meal plan. If you are allergic to gluten, you will need a gluten free meal plan Dubai nutritionist can prepare for you.
A nutritious diet consists mostly of meat and vegetables, however, if you have a sweet tooth, you can ask your nutritionist to incorporate some healthy sweet snacks into your fitness meal plan. You can have a healthy energy ball made with dates here and there without feeling guilty.
Start your fitness journey with some of these body composition exercises
We have presented you with 10 body composition exercises. Now, it is only up to you which one you are going to choose. Feel free to include several of them in order to find out what combination suits you best. Remember that it is only up to you whether the goals will be achieved or not. Discipline makes a great difference.
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