Losing weight fast takes hard work, discipline and a complete change of lifestyle. Weight machines and cardio machines--such as treadmills, elliptical trainers, stair climbers, rowers, exercise bikes and versa climbers--are all effective tools to promote weight loss. However, if they aren't right for you, there's no need to worry. You can build muscle, burn calories and lose weight without an exercise machine.
Step 1
Reduce your caloric intake and follow a healthy diet. If you exercise and continue to eat unhealthy foods, your progress will be compromised. Find your current daily intake and deduct 500 to 1,000 calories to create a deficit. Eat foods that are rich in nutrients, such as lean meats, fish, fruits, vegetables, whole grains, beans and low-fat dairy products. Keep a food journal or use an online resource, such as The Daily Plate, to help you track your calories.
Step 2
Move your body around with dynamic stretches before you exercise. Dynamic stretches get your muscles and joints ready for the motions they are about to do. Arm circles, leg swings, side bends, trunk rotations, neck rotations, shoulder shrugs, alternating toe touches and ankle bounces are examples. Perform 12 to 15 reps of these stretches.
Step 3
Perform interval training that does not involve machines. Running, jumping rope, swimming, and stepping up and down on a stair step are all machine-free types of cardio. Start with a light warm-up for five minutes. Increase your pace to about 75 to 80 percent of your maximum heart rate for 30 seconds, then come down to about 50 percent of maximum effort for 60 seconds. Alternate back and forth for 30 minutes and finish with a light, five-minute cool-down. Interval training will cause you to burn more calories while increasing your aerobic capacity, according to MayoClinic.com.
Step 4
Lift free weights and use your body weight to build muscle. Building more muscle increases your metabolism. Perform exercises that target all your major muscle groups and involve multiple movements, such as push-ups, shoulder presses, pull-ups, dips, twist curls, lunges and bicycle crunches.
Step 5
Perform your weight lifting in a circuit. Do all of your exercises back to back and rest briefly in between your sets. This will keep your heart rate elevated and promote weight loss while you build muscle. Take 30- to 45-second rest breaks in between your sets. Aim for 15 reps with each exercise. If you cannot do this many reps, do as many as you can with each set. Repeat all of your exercises three to four times.
Step 6
Exercise often enough to get fast results. Do your interval training and circuit workout three days a week each. Perform them on alternating days of each other. Go for a light 30-minute walk or hike on your "off" day. Increase your activity level during the week. Walk during your lunch break, play catch with a friend in the park and walk up stairs instead of taking elevators.
Things You'll Need
- Food journal
- Free weights
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