Losing weight fast without dieting can prove difficult, but you can prevail with consistent exercise. Cardiovascular exercises will help burn calories, while strength training builds muscle to help lose weight. Some high intensity exercises can burn 400 calories in 30 minutes, according to the Shape Fit website. Muscle requires more calories to sustain than fat, which helps you lose weight. Losing weight also provides many health benefits, including a preventive effect against high blood pressure, diabetes and heart disease.
Burning Calories
Step 1
Perform cardio exercises such as running or aerobics to help burn calories. Alternating different cardio exercises can help prevent boredom. You should exercise most days of the week to help lose weight. Wear comfortable shoes and clothing while engaging in cardio activities.
Step 2
Stretch for 5 to 10 minutes before engaging in cardio exercises to help prevent injury. Warming up before exercise proves essential in preventing injuries. For example, you may want to walk a few minutes before running 40 minutes.
Step 3
Perform slow cardio exercises for 45 minutes to 1 hour each session at low intensity. This will burn fat and more calories. Riding a stationary bike at 10 miles an hour for 45 minutes qualifies as low intensity. You can choose to engage in slow cardio activities two to three days a week.
Step 4
Engage in intense exercise for short durations of 20 to 30 minutes. This will help burn a large amount of calories. Sprinting for 20 minutes is an example of high intensity exercise. Exercise at high intensities when you become comfortable with the activity.
Building Muscle
Step 1
Purchase a weight bench and free weights to perform muscle-building exercises. You could also purchase a gym membership instead of using your own equipment.
Step 2
Set up your exercise area. Put the bench and weights in a spacious area. Having a large area to lift weights will help you exercise without clutter. Put the free weights off to the side before you start exercising.
Step 3
Research various exercises for different body parts. You may choose to receive lessons from a personal trainer.
Step 4
Work out different muscle groups on alternate days. You may choose to conduct lower body exercises on Tuesday and upper body exercises on Thursday. You should rest for a day in between muscle building exercises to prevent injury.
Tips and Warnings
- Keeping a journal can help you monitor your progress. Start exercising slow and build yourself up. For example, you can add five minutes to your exercise routine a week until you reach your goal.
- Consult a doctor before beginning an exercise regimen. Drink water during exercise to help prevent dehydration.
Things You'll Need
- Weights
- Weight bench
- Shoes
- Exercise clothes
- Water bottle
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