Many exercises can help you achieve quick weight loss. Your workout program should include both resistance training and cardiovascular exercise to optimize fat burning and lose weight as fast as possible. If you choose exercises that target the entire body as a whole, such as deadlifts and squats, you can trigger the release of potent fat burning hormones like HGH, or human growth hormone. Taking a targeted approach to your training will help you achieve your goal of quick weight loss in no time.
High-Intensity Interval Training
Doing high-intensity interval training once or twice per week can really amp up your fat burning, according to "The Abs Diet." This form of cardiovascular exercise combines medium intensity aerobic exercise with brief bouts of all-out effort. For example, you could ride the exercise bike for 30 minutes at a moderate pace, doing 30 to 60 second all-out sprints every two or three minutes.
Incline Treadmill
Walking on the treadmill, set at an incline, can be a challenging addition to your weight loss program. If you time this low to medium intensity cardiovascular exercise so that it falls immediately after your weight training workout, you can burn calories from fat almost exclusively, according to "Combat the Fat" author Jeff Anderson. After your body has used up all of its stored carbohydrate fuel, it has no choice but to start burning fatty acid stores for energy. This technique can really speed up your weight loss goals. Do this exercise five or six days a week, up to two times per day at most.
Squats
Often called the king of exercises, barbell squats work the entire body, particularly the legs, which can be a trouble area. To do this exercise correctly, you must keep your back arched and make sure your knees do not cross the vertical plane of your toes. With a barbell across your shoulder blades, you take a shoulder-width grip and bend at the knees as if sitting down on a bench. When you reach the point where your upper legs are parallel to the ground or slightly deeper, you reverse the motion and press through your heels to reach the original starting position. You do not need to lock out your knees at the top. As an added benefit, squats can trigger the body to release fat burning substances like testosterone and growth hormone, according to "Xtreme Lean" authors Jonathan Lawson and Steve Holman.
Deadlifts
Like squats, deadlifts trigger the whole body and can stimulate production of fat burning hormones. For these, you start with a barbell on the ground and position your body so that the bar touches your shins. Grip the center of the bar with your hands 6 to 12 inches apart and bend your knees, dropping your backside as if performing a squat. You start the motion with your hips and shoulder blades, lifting the bar to about mid-thigh level. Let gravity do most of the work, but control the descent to the starting position, where the bar touches the ground, reaching a "dead" stop and repeat.
References
- "Muscle & Performance"; The Best Muscle Building Moves of All Time; Chris Logan; May 2010
- "Xtreme Lean"; Jonathan Lawson and Steve Holman; 2006
- "The Abs Diet"; David Zinczenko; 2004
- "Combat the Fat"; Jeff Anderson; 2008
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