Though the market is flooded with weight loss shakes, pills and powder, burning body fat and getting down to your ideal weight can be accomplished completely without the use of products. A nutrition and exercise plan that is focused on weight loss will help you to reach your goals, and mixing in certain high-intensity routines can get you there faster.
Step 1
Monitor your diet. Your calorie intake should consist of 55 percent from carbohydrates, 30 percent from fat and 15 percent from protein, says dietitian Joanne Larsen. These should be from complex sources like vegetables, unsaturated sources like olive oil and lean sources like chicken breast, respectively. If your diet is not properly balanced and filled with nutrient-rich foods, your results will slow dramatically.
Step 2
Exercise your cardiovascular system. Rhythmic movements like running, cycling or rowing all help the body to burn large quantities of calories in a relatively short amount of time. Perform cardiovascular exercises at a moderate intensity--60 to 80 percent of the maximum heart rate--for one hour per day and five days a week, says the American College of Sports Medicine. Subtract your age from 220 and multiply the result by 60 and 80 percent to set your heart rate ranges. Use a heart rate monitor to stay aware of how hard your body is working.
Step 3
Strengthen your muscles. Lifting weights is a great way to increase the amount of calories your body burns at rest. Lift weights three times a week by performing exercises that work each of your major muscle groups. Perform each exercise for three sets of 15 to 25 repetitions, says the National Academy of Sports Medicine. This will help increase the strength of your tendons, boost your metabolism and build muscle. An example of an exercise routine starts with squats, chest presses and seated rows, and then moves to shoulder presses, biceps curls and hamstring curls.
Step 4
Use kettlebells. Kettlebell workouts are explosive in nature and burn as many calories as running at a 6-minute mile pace, according to a study performed by the American Council on Exercise. These exercises are often full-body and help to increase total power output. To perform a kettlebell routine, start with single and double arm kettlebell swings and finish with kettle lunges and figure eights.
Things You'll Need
- Heart rate monitor
- Kettlebell
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