One swears by aerobics while the other thinks that you lose the weight fastest with abdominal exercises. Of course, it is possible that you lose some weight if you regularly do cardio or abdominal exercises. But the effect is much greater if you choose those exercises that yield the most benefit, provided you perform them in the right way. You can check your Body Mass Index (BMI)
Which body’s hormone is important if you want to lose weight?
Various scientific studies have shown that not all exercises are as suitable as you want to lose weight. It turns out that only exercises that stimulate the production of growth hormone (also often called HGH or Human Growth Hormone) lead to the most weight loss.
Growth hormone is a body’s own hormone that is produced by the pituitary gland, especially during sleep. This hormone supports the recovery and growth of cells and tissues and stimulates the body to extract energy from fat reserves, even when you are sitting or sleeping.
Especially the latter is of great importance if you want to lose weight because the better the fat reserves in your body are addressed for the energy supply, the faster you lose those extra kilos. In addition, if your body produces sufficient growth hormone, you get a healthy amount of muscle mass, which also contributes to a faster metabolism in your body that makes you waste faster.
Previously, it was believed that growth hormone was only important for babies and children because it stimulates growth and development, but nowadays people know much more about this hormone and it has been discovered that adults can also have negative effects on their health if they do not produce sufficient growth hormone (eg. Barreto – Filho et al., 2002, Wüster et al., 2001 and Cuneo et al., 1993).
How can you stimulate the production of growth hormone?
The production of growth hormone can be stimulated in various ways. For example, it is important that you get a good night’s rest (preferably 8 to 9 hours a night) so that your body has enough opportunity to produce growth hormone.
A healthy diet also plays an important role, because by eating healthy and varied and choosing sufficient protein-rich food, you ensure that growth hormone production is optimal and your hormone levels are in balance. But the most important thing is that you do a training that maximizes the production of growth hormone and that you perform that training in the right way.
What is the best training if you want to lose weight?
Many people think that cardio is the best way to lose weight, but they do not realize that if you do cardio you will get much less benefit from your training. Studies have shown that the production of growth hormone in the body decreases when you go running, stepping or spinning, even after a week of training (Chwalbińska – Moneta et al., 2005). With cardio, you may fall off, but you have to put a lot more effort into it and there is much less fat burning at rest because endurance athletes have a much lower growth hormone level and much less muscle mass.
Who wants to lose weight thus achieves the best result by stimulating the production of growth hormone. The growth hormone production in the body is stimulated if you do training in which light muscle damage occurs as a result of the accumulation of lactic acid. In this way, your body gets an incentive to restore muscles and to grow, and with that, the production of growth hormone is optimized. Light muscle damage you create with a right combination of training factors, more about this can be read in the full article (this is a summary), see below this blog for reference.
A training that leads to quick results if you want to lose weight is the Kettlebell training, which you can even do at home in your own time. The reason that the Kettlebell training works as well as you want to lose weight is that during this training several muscle groups are trained at the same time and exercises are often repeated in large numbers. As a result, the Kettlebell training can be considered more as an interval training with high intensity than a weight training, after which only one muscle group is trained per exercise.
That the Kettlebell training is much more effective than weight training is also apparent from a 2010 study by the American University of Wisconsin. Scientists found that people who trained for 20 minutes with the Kettlebell burned much more fat than people who spent an hour in the gym on running and weightlifting. The Kettlebell training is therefore ideal for people who have little time but still want to do exercises to lose weight … exercises that really work and give quick results!
Lose weight exercises
In the video below you can see how you can do exercises with the Kettlebell to lose weight. Most Kettlebell exercises are very simple, but it is important to pay attention to the fact that you perform the exercises correctly because that way you make sure you lose the fastest. Moreover, you prevent injuries that way. As soon as you have mastered a Kettlebell exercise, you will repeat it frequently, so that your body receives the right stimulation for creating growth hormone.
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However, one Kettlebell exercise is not enough to lose weight quickly. Only if you vary sufficiently in your Kettlebell workout do you ensure that your body gets training incentives time and time again? You learn how to do this in the Kettlebell program.