The best exercise tools for weight-loss
In our previous blog post, we concluded that they are no single best method for losing weight. However, we can use specific tools to help us lose weight in a healthy and sustainable way. In the following paragraphs, I will describe the best exercise tools you can use to lose weight.
Exercise tools are like stepping stones to our weight-loss target. Here are some examples of helpful exercise tools for weight-loss:
- Resistance band
- Pair of dumbbells
- TRX suspension trainer
- Jumping rope
We should differentiate between the standard Gym equipment and exercise tools mentioned above. The exercise tools I will be describing here in this blog post are usually easy to carry and very practical.
A resistance band is an excellent tool for weight-loss if appropriately used. There are many types of resistance band on the marketplace: with handle, without a handle, strictly for leg-workout, etc. For weight-loss, specifically, you want to choose the band with a mild elasticity level. Meaning, you want to select the resistance band that is not too easy and not too hard to work with, and you can do the range of 10-15 repetitions.
Dumbbells are a traditional piece of fitness equipment that you can easily use at home. You can do a pretty good workout with just dumbbells. However, it needs to be systematic and personalised.
Namely, if the weight-loss is the goal, you would want to have a pair of light and middle-hard dumbbells (it depends on your training experience and current level of fitness) in your arsenal. Select the weight you can lift in the range from 10-15 reps, but not to failure.
The principles of the resistance exercise programme work here as well. Check out our blog post Guide to resistance training for weight/fat loss and learn more about structuring your workout.
TRX Suspension Trainer
TRX Suspension Trainer is a nice piece of fitness equipment to have everywhere you go. You can set it up everywhere, basically.
TRX system is great because it challenges your entire body in all planes of motion. As I mentioned before, the whole-body exercise approach is more suitable for beginners. In this case, TRX comes in handy.
The trick with TRX when trying to lose weight is applying HIIT or high-intensity interval training structure to your workouts.
Jumping rope is a form of cardio activity that significantly increases your energy expenditure. Our blog post The jumping rope routine for weight-loss, describes in detail who to lose weight using a jumping rope.
It’s very important to start working on your form before you begin engaging in a long jumping session with advanced legwork.
So, start with just 30 seconds jumping rope routine as a form of warm-up. Then, gradually increase the duration and number of sets. Jumping rope works miracles, and it’s more efficient than running when it comes to weight-loss.
Ab-roller is an old-school piece of equipment with a purpose to train your entire core (abs, glutes, lower back muscles, and obliques) as a unit.
Warning: Ab-roller will not help you get the abs you want until you take care of your nutrition and cardio first.
When performing ab roll-outs, many people (beginners) make the mistake of rolling out as far as possible. This can cause only lower back pain. The way to do ab roll-outs is to start slowly and learn to feel your abdominals opposing a lower back extension while going down.
The way to start is with an easy progression system on your knees. Then, as you get more experienced, you can progress to standing ab roll-outs.
Many exercise tools can help you lose weight. My best suggestion is to use them in a mix. For example, jumping rope as a cardio workout. Resistance band, dumbbells, TRX, and an ab roller as a resistance training workout. This approach will always give you a fresh, new, and boredom-free workout.
No matter what exercise tools you use, don’t forget the overall principle of weight-loss: To lose weight, you need to produce a calorie deficit.
Until new writing,
Damir Pervan, Founder and CEO of TrainChampion | Online weight-loss platform