Ideally, you should be losing about 1 to 2 lbs. per week on your weight loss program. This moderate weight loss prevents you from losing lean muscle mass while trimming your weight and to maintain it over the long run. But, sometimes you may need to lose weight in a hurry---maybe you have an unexpected event to attend or want to meet weight requirements for a sport.
Step 1
Exercise at a time of day that's most convenient for you. You will be more likely to stick with your fitness plan, which helps you to lose weight faster.
Step 2
Schedule your workouts for late afternoon if you're more flexible about the time of day you exercise. According to the Carl L. Darnall Medical Center, between 2 p.m. and 6 p.m. your body temperature is highest, which may make your workouts more productive. However, make sure you don't exercise too close to your bedtime or you'll have trouble falling asleep.
Step 3
Get an exercise buddy to help you stick to your exercise regimen and to keep it interesting.
Step 4
Increase the duration and the intensity of your exercises. For weight loss, you should be exercising 300 minutes or more each week. Moderate-intensity exercise is useful for weight loss and control, but you'll get quicker results if you throw in a few days of high-intensity workouts.
Step 5
Do aerobic and strength-training exercises. The American Council of Exercise recommends doing five to six days a week of aerobic exercise to lose weight. Use free weights, weight machines or do weight-bearing exercises four days a week to maintain and build muscle mass. Do two sets of eight to 12 repetitions and target all the major muscle groups---arms, chest, back, stomach, hips and legs, advises ACE.
Step 6
Stick to exercises and activities that have the biggest calorie-burning impact. According to ACE, running, jogging, basketball, aerobic dancing, walking, freestyle swimming, cross-country skiing and rollerblading are some of the best aerobic exercises. Target your heart rate to make sure you're working hard enough to burn calories.
Step 7
Add interval training---alternating activity at high and low-to-moderate intensities---to your exercise program once or twice a week. A 2007 study from the University of Guelph has revealed that interval training increases the rate of fat burning, aerobic capacity and enzyme activity in muscle.
Step 8
Drink lots of water to stay well-hydrated during your exercises. Being dehydrated before or during your workout reduces your ability to exercise efficiently.
Tips and Warnings
- If you are obese, quicker weight loss of 2 to 4 lbs. a week is acceptable. (Resource 5) Combine a nutritious diet with whole grains, fruits, vegetables, lean meat, fish and lean dairy to expedite your fitness results. For weightlifting, your muscles should be fatigued after two sets. If not, increase the amount of weight.
- Increase your exercise routine gradually each day to avoid injuries. Make sure you always warm up for at least five minutes before starting your exercise program, and do a five-minute cool-down when you're finished exercising.
Things You'll Need
- Free weights
- Weight machine
- Water
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