Drop Excess Fat With Zumba

Zumba Fitness is an international brand that includes a line of DVDs, fitness wear and accessories. Unlike most other workouts, a Zumba Fitness workout is choreographed to Latin and international music, including reggaeton, salsa, merengue and hip-hop.

The creator of Zumba, Beto Perez, recently published a book along with Maggie Greenwood-Robinson, author of “The Biggest Loser.” Their book, “Zumba: Ditch the Workout, Join the Party! The Zumba Weight Loss Program,” includes a five-day express diet, which promises a loss of nine pounds in five days, along with a 14-day meal plan and a workout DVD.

Obtain your doctor’s approval before undertaking a new diet and exercise regimen.

 See your doctor before beginnning a new diet and exercise routine.
Read the book and begin your weight loss regimen with the Zumba five-day express diet. Co-author Maggie Greenwood-Robinson states that the diet is restrictive but safe when used for only five days. The quick weight loss may motivate you to continue exercising and dieting until you reach your goal.

After five days on the express diet, continue the program with a healthy, balanced diet as provided by the 14-day meal plan in the book. Your diet should include lean protein, whole grains, complex carbohydrates, and foods that are rich in calcium and fiber.

 A salad is filling, delicious and nutritious.
Take Zumba classes or exercise to your Zumba workout DVD at least three or four times a week. Zumba workouts burn an average of 400 to 800 calories per hour, depending upon the intensity of the workout.

If you have physical limitations or are an active older adult, Zumba Gold classes or DVD may be best for you. It features less hopping and bouncing moves, which relieves strain on your back and knees. You may also modify any Zumba routine to suit your needs. You don’t have to do everything the instructor does -- change up the moves. If your knees are achy, eliminate hopping and jumping but continue moving. Always listen to your body.

Add resistance training to your Zumba routine by holding light weights during your workout. The weights provide resistance training, which can increase the program’s effectiveness, especially when used with the toning and sculpting moves.

 Light weights provide resistance training during Zumba workouts.
Keep a positive frame of mind. It will help you stick to your diet and Zumba exercise regimen.

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Exercises to Do With Zumba

Zumba enthusiasts love getting an intense cardio challenge while learning challenging dance moves. Dance aerobics classes can provide full-body workouts, but that doesn’t mean you should eliminate other forms of exercise altogether. The Mayo Clinic recommends including strength and balance training, core exercises, and stretching in your fitness routine, along with the cardiovascular exercise provided in classes like Zumba. If you like moving and grooving your way to a fitter physique, learn about what other exercises you can use to supplement your Zumba experience.

Strength Training
Strength training exercises, like weight lifting, help increase lean muscle mass while you work to lose fat or maintain your current body weight. Lifting weights a minimum of twice a week also helps strengthen your bones and increase your energy levels. Gyms offer a variety of resistance machines for various areas of the body. Because Zumba classes often involve little upper-body resistance work, use your strength training to focus on developing your arms, chest and back. You can also reap the benefits of strength training using hand-held weights or resistance bands.

Stretching
Even if your Zumba class includes some light stretching, your fitness routine could benefit from more flexibility training. Moderate stretching helps increase your range of motion and flexibility, reducing your risk of injury. A 2007 study from the Louisiana State University found that regular stretching also increases muscular endurance and strength. Do your body a favor and stretch at home or at the gym after you exercise, or try a flexibility-focused class like yoga.

Core Training
Strengthening your core -- the muscles in your lower back, abdomen and pelvic floor -- help protect your spine from strain while improving balance and coordination. A stronger core may also mean a leaner stomach area and improved muscle tone in your abs and back. Strengthen your core with crunches, situps and planks. Do the exercises with a stability ball to challenge your balance. Pilates exercises performed on a mat or Pilates apparatus also help target your core muscles while stretching and strengthening the whole body.

Other Aerobic Exercises
Using Zumba as your only form of aerobic exercise may hinder you from seeing maximum results. According to Neil Pire from the American College of Sports Medicine, varying the types of aerobic exercise you perform helps challenge your body in new ways. Continue taking Zumba classes while adding other kinds of aerobic activity to your weekly routine, like brisk walking or swimming.

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