Regular exercise is a staple of any weight-loss program. But the way you exercise may determine how quickly you lose weight. There are several tips and tricks you can use during your workout to drop weight fast.
Full-Body Workout
Engage in a full-body cardiovascular workout to burn as many calories as possible. Exercise on an elliptical trainer, a cross-country ski machine, or a stationary bicycle that engages the arms as you pedal. These machines work the upper and lower body as well as your core muscles. Exercising your entire body at once is more efficient than focusing on only the lower or upper body. Machines that work your whole body burn more calories and tone major muscle groups. Also, these types of workouts do not involve heavy joint impact, so you are not as likely to hurt yourself.
Time
The American Heart Association recommends a minimum of 30 minutes of exercise a day every day of the week. You can do this in a single half-hour session, or you can break it into two 15-minute workouts or three 10-minute workouts. One advantage to splitting up these workouts is that you keep your metabolism revved up throughout the day. If your schedule permits, try 10 minutes in the morning, 10 minutes in the afternoon and 10 minutes in the evening.
Interval Training
The Mayo Clinic suggests interval training to maximize calorie-burning power. This is where you alternate high-intensity exercise with low-intensity exercise. You can alternate running for three minutes with walking for three minutes until you complete 30 minutes. If you like swimming, swim two laps as fast as possible, then rest for two minutes and repeat the cycle. This type of training increases your aerobic capacity and burns fat more quickly than mild exercise done for longer periods of time.
Weight Training
Weight training helps you lose weight fast because muscle burns calories more efficiently than fat. Strong muscles give your metabolism a boost even at rest. For the best results, incorporate a weight-training regimen into your cardio routine at least two days a week.
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