Ideally, a workout to lose weight quickly would involve both cardiovascular and resistance training exercise. Each burns fat in a unique way to accelerate weight loss. Combining the two in a specific manner may double or triple your weight loss. Incorporate some of these techniques into your workouts to lose weight quickly and keep it off.
Circuit Training
Circuit training means you perform resistance training in a slightly different way than the traditional three sets of one exercise at a time, in order to increase fat burning. Instead, you do a full body workout with seven or more exercises back-to-back, with very little rest between sets, comprising one circuit. Repeat the entire circuit two or three times for a full workout. For example, you might do squats, leg extensions, leg curls, standing calf raise, bench presses, dumbbell flyes, pull ups, upright rows, bar curls and dips for one circuit.
Super-sets
Super-sets can be used to make up your entire training routine or you can simply add them to the workout you already do. Unlike circuit training, super-sets combine only two exercises, rather than several. A super-set means doing one set of one exercise and then moving immediately to another exercise, with very little rest between them. This would be one super-set, which you can repeat two or three times. For example, you could super-set a set of bench presses with dumbbell flyes. To get a very quick and effective workout, use one to three super-sets for one muscle group, resting only 30 seconds or less between sets.
Negative-accentuated Sets
Add negative-accentuated sets to your program if you feel you can handle them. They work great for burning fat, but they are also very difficult. Accentuating the negative means you lower the weight to a slow and controlled six-second time period. Then lift the weight in one or two seconds or whatever feels most comfortable. This technique causes mirco-tears in muscle tissue that force the body to burn more calories for up to 72 hours. Add just one negative-accentuated set as your last set of any exercise. Be prepared for intense muscle soreness.
High-intensity Interval Training
High-intensity interval training, or HIIT, means doing a specialized cardiovascular workout. You alternate between medium intensity cardio and short bursts of all out sprinting (15 to 60 seconds). For example, you could jog on the treadmill for 30 minutes, doing 30-second sprints at 2-minute intervals. Make sure to get proper post-workout nutrition, including protein, because this workout can really break down muscle tissue.
Super Cardio
"Super cardio" means doing a cardiovascular workout immediately after your resistance training. "Combat the Fat" author Jeff Anderson coined this phrase because this technique literally forces your body to target its fatty acid stores. He recommends low to medium intensity for 30 to 60 minutes. If it is a non-resistance training day, then simply do your "super cardio" on an empty stomach upon waking.
References
- "Xtreme Lean", Jonathan Lawson and Steve Holman; 2006
- "Combat the Fat"; Jeff Anderson; 2008
- "The Abs Diet"; David Zinczenko; 2004
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