To lose weight fast, you need to exercise, but you also have to change your diet. If you continue to eat several bowls of chocolate chunk ice cream before bed every night, you're going to have a problem. Your diet has to be high in nutrient-dense foods, and you need to reduce your overall intake. This will set the stage for the exercise portion of your game plan. Movement is the key factor for fast weight loss.
Step 1
Start your workouts with a dynamic warm-up. If you do cardio or weight training without loosening up your muscles and joints, you run the risk of pulling a muscle or suffering some other type of injury, and you will not be able to exercise at all. Prevent this from happening by doing dynamic stretches that are performed in motion. Alternating toe touches, side bends, walking lunges, leg swings, shoulder rotations, arm circles and trunk rotations are examples.
Step 2
Partake in cardio training to burn fat and lose weight throughout your entire body. The American College of Sports Medicine recommends 60 to 90 minutes of cardio most days of the week to lose weight. Make sure to meet these guidelines because you want to lose weight fast. Do any form of cardio you enjoy as long as it elevates your heart rate. Jogging, cycling, rebounding, swimming, inline skating, stair climbing and jumping rope are examples.
Step 3
Include interval training with your cardio routines. Interval training is simply alternating bursts of intense activity with intervals of lighter activity, according to mayoclinic.com. Mix in 10-minute sessions of interval training throughout your cardio workouts to increase your caloric expenditure.
Step 4
Lift weights to target all of your major muscle groups. Blend body weight and free-weight exercises together to target as much of your body as possible. Choose primarily compound exercises that involve more than one muscle and more than one joint working at the same time. Push-ups with leg raises, shoulder presses, bent-over rows, tricep dips, lunges with curls and tuck jumps are examples.
Step 5
Work out in a circuit format. Do your weight training exercises one right after the other and take 30- to 45-second rest breaks in between each one. Take another rest break, then repeat the circuit three to four more times. This will keep your heart rate elevated and promote a high caloric expenditure while you simultaneously build muscle.
Step 6
Exercise on a regular basis. Working out for a week, then quitting for two weeks, then doing two workouts and taking six days off is equivalent to yo-yo dieting. You will go nowhere fast following this regimen. Do your circuit routine three days a week on nonconsecutive days and do your cardio on three alternating days. Be disciplined to stay with this plan every week for fast results.
Step 7
Move more during your non-exercising hours. Go for 10-minute power walks at lunch, walk up the stairs instead of taking the escalator and park far away from destinations so that you walk more.
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