Burn Fat With Stackers + 7 Best Weight Loss Exercises

Most people are not sports fanatics with a terribly healthy lifestyle and beautiful bodies. Still, they would like to have that handsome, muscular body. However, getting such a body is not as easy as it often seems. You have to work hard for it and it is not just about training, but also about nutrition.

If you've already searched the internet for ways to lose weight, you've probably come across stackers. In recent years, the use of so-called fat burners such as Stacker has become widely popular in the US, but also in Europe it is becoming more and more known, and more and more people are using this tool. The dietary supplements contain substances such as Ephedra and Caffeine. The drugs were the athletic performance boost and weight reduction.

In this article, we will describe research into the use of stackers and also give you the best exercises to lose weight with!

Research Stackers

Stacker Diet Pills are an herbal supplement that NVE Pharmaceuticals of Andover, New Jersey, mainly manufactures and sells to people who want to lose weight quickly. Diet pills like these often appear in magazine ads with amazing “before and after” photos of stackers. But Stacker diet pills have not yet been proven effective.

Stacker diet pills come in Stacker 2 and Stacker 3 formulas. The two formulas have different herbal ingredients, such as kola nut, yerba mate, white willow bark, cactus extract, and chitosan. 

While these ingredients may sound exotic, most of the energy the pills provide is in the form of caffeine, a whopping 200 milligrams in each dose. Caffeine is a strong stimulant that promotes the breakdown of fat stores in the body. However, this action is short-lived.

Burn Fat With Stackers + 7 Best Weight Loss Exercises

Unfortunately, Stacker diet pills have not been sufficiently researched to date to verify the claims of the maker. For example, NVE Pharmaceuticals claims that the chitosan in Stacker 3 prevents your body from storing fat, but New York University's Langone Medical Center says research does not support this claim.

Before using Stacker diet pills, you should know that according to sports nutritionists, labeling on many dietary supplements is incorrect. In addition, one batch of supplements can be drastically different from the next, so you can never be 100 percent sure whether a product is good and what the ingredients are.

Taking Stacker diet pills does pose the risk of side effects. Due to the high caffeine content, herbal diet pills such as Stacker 2 and Stacker 3 can cause nervousness, tremors, headaches, and dizziness

In addition, the herbs in the pills may interact with other medications you are already taking. Talk to your doctor before taking these diet pills to make sure they don't cause problems when used with other medications.

It should be clear that too little research has been done on Stackers to know for sure whether it works or not. Of course, we already know for sure that exercising and eating well will certainly help you lose weight. For that reason, the emphasis in this article will be on sports and exercise. Below you will find a list of the best exercises to lose weight!

7 Best Weight Loss Exercises

1. Hiking

Walking is one of the best weight loss exercises and for good reason. It's a convenient and easy way for beginners to start exercising without feeling overwhelmed or having to buy equipment. It's also a low-impact exercise, which means it won't overload your joints.

One study found that a 70-pound person burns about 167 calories per 30 minutes of walking at a moderate pace of 6 kilometers per hour. Another 12-week study in 20 obese women found that walking for 50-70 minutes 3 times a week reduced body fat and waist circumference by an average of 1.5% and 2.8cm, respectively.

Finally, walking is easy to fit into your daily routine. If you want to add more steps to your day, try taking a walk on your lunch break, taking the stairs at work, or taking your dog for extra walks. You can also try to visit everything in the area on foot.

It's easy for us to always take the car, but a short walk can help you lose weight quickly and without too much effort. For starters, try walking for 30 minutes 3 to 4 times a week. You can gradually increase the duration or number of times you walk as you feel fitter.

2 bicycles

Cycling is a popular exercise that improves your fitness and can help you lose weight easily and quickly. Although cycling is traditionally done outdoors, many gyms and fitness centers have bicycles that allow you to cycle indoors as well

So it doesn't have to be annoying to get on your bike in the winter. In addition, you can often take a bicycle instead of by car to get somewhere.

Research has shown that a 70-pound person burns approximately 260 calories per 30 minutes of cycling on a stationary bike at a moderate pace, or 298 calories per 30 minutes on a bicycle at a moderate pace of 19-22.4 kilometers per hour.

Cycling isn't just great for weight loss, as studies have also shown that people who cycle regularly have better overall fitness, increased insulin sensitivity, and a lower risk of heart diseasecancer, and death compared to people who don't cycle regularly or never.

Cycling is great for people of all fitness levels, from beginners to professional athletes. Plus, it's a non-weight-bearing and low-impact exercise, so it won't put a lot of strain on your joints!

3. Running or jogging

Jogging and running are great weight loss exercises. Although they seem similar, the main difference is that a jogging pace is generally between 6.4 – 9.7 kilometers per hour, while a running pace is faster than 9.7 kilometers per hour.

Research estimates have shown that a 70-pound person burns about 298 calories per 30 minutes of jogging at 5 miles per hour or 372 calories per 30 minutes of running at 9.7 miles per hour of pace.

In addition, studies have shown that jogging and running can help burn harmful visceral fat, more commonly known as belly fat. This type of fat wraps around your internal organs and has been linked to several chronic diseases such as heart disease and diabetes.

Both jogging and running are great exercises that can be done anywhere and can easily be incorporated into your weekly routine. Try jogging for 20 to 30 minutes 3 to 4 times a week.

If you find jogging or running outdoors to taxing on your joints, try running on softer surfaces, such as grass or sand. Also, many treadmills have built-in cushioning, which is easier and less taxing on your joints.

4. Interval Training

Interval training, more commonly known as High-Intensity Interval Training (HIIT), is a broad term that refers to short bursts of intense exercise interspersed with short recovery periods. Usually, a HIIT workout lasts 10-30 minutes and a lot of calories can be burned during the workout.

A study of 9 active men found that HIIT burned 25 to 30% more calories per minute than other types of exercise, including strength training, cycling, and treadmill running. That means HIIT can help you burn more calories while spending less time exercising.

In addition, numerous studies have shown that HIIT is especially effective at burning belly fat, which is linked to many chronic diseases. Belly fat is often seen as the "danger" among all other fats, so that is very positive.

HIIT is easy to incorporate into the workout routine. All you need to do is choose a type of exercise, such as running, jumping, or biking, and your exercise and rest times. For example, pedal a bicycle as hard as you can for 30 seconds, followed by pedaling slower for 1 to 2 minutes. Repeat this pattern for 10–30 minutes and your weight loss exercise is ready!

5. Weight Training

Weight training is a popular choice for people who want to lose weight. According to one study, it is estimated that a 70-pound person burns about 112 calories per 30 minutes of strength training.

Weight training can also help you build strength and promote muscle growth, which in turn increases your resting metabolism, or how many calories your body burns at rest.

A 6-month study showed that simply doing 11 minutes of strength-based exercise three times a week resulted in an average increase in the metabolism of 7.4%. In this study, that increase was equivalent to burning an additional 125 calories per day.

Another study found that 24 weeks of strength training led to a 9% increase in metabolism in men, which equated to about 140 extra calories per day. In women, the increase in metabolism was almost 4%, or 50 more calories per day.

In addition, numerous studies have shown that your body continues to burn extra calories for many hours after a weight-training workout, compared to aerobic exercise.

Read here how you can do strength training at home.

6. Yoga

Yoga is a popular way to exercise and relieve stress. Although not often thought of as a weight loss exercise, it burns a decent amount of calories and offers many additional health benefits that promote weight loss.

One study estimates that a 70-pound person burns about 149 calories per 30 minutes of yoga. A 12-week study of 60 obese women found that those who took part in two 90-minute yoga sessions per week experienced a greater reduction in waist circumference than those in the control group – an average of 3.8 cm.

In addition, the yoga group experienced improvements in mental and physical well-being. Aside from burning calories, studies have shown that yoga can teach mindfulness, which can help you resist unhealthy foods, manage to overeat, and better understand and deal with your body's hunger signals.

Most gyms offer yoga classes, but you can practice yoga anywhere. This also includes the comfort of your own home, as there are plenty of guided groups online. You can also find several Yoga videos on YouTube in which the exercises are clearly explained.\

7. Swimming

swimming is a fun way to lose weight and get in shape. Research shows that a 70-pound person burns about 233 calories per half hour of swimming. How you swim seems to affect how many calories you burn. 

In 30 minutes, a 70-pound person burns 298 calories in backstroke, 372 calories in breaststroke, 409 calories in butterfly, and 372 calories in pedaling water.

A 12-week study in 24 middle-aged women found that swimming for 60 minutes 3 times a week significantly reduced body fat, improved flexibility, and reduced several risk factors for heart disease, including high total cholesterol and blood triglycerides.

Another benefit of swimming is its low impact, which means it's easier on your joints. This makes it a great option for those with injuries or joint pain. Joint pain in the arms and knees, for example, can hinder exercise. When swimming you will suffer much less or perhaps no problems at all from injuries or joint pain that you have and you will also lose weight. So this is a win-win!

In short:

Many exercises can help you lose weight. Some great choices for burning calories include walking, jogging, running, cycling, swimming, strength training, interval training, or yoga. 

That said, many other exercises can also boost your weight loss efforts. Stackers could promote this, but unfortunately not enough research has been done to know for sure.

The most important thing is to choose an exercise that you enjoy doing. This increases the chance that you will last a long time (consistency is the most important!) and actually get the results you want.

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