Effective exercise and training programs have been developed to make losing weight attainable in a relatively short amount of time. From aerobic training that raises the heart rate and burns fat to resistance training that builds muscle mass, a specific combination of exercises will create fast weight loss results.
Step 1
Sleep every night at least seven or eight hours. Create a sleep and wake pattern that will remain consistent. Your body requires deep REM sleep, especially between the hours of 12:00 a.m. and 3:00 a.m. During sleep the body resets the digestive track and regenerates muscle tissue. This vital recovery system propels the body's metabolism in order to create the ideal preperation for various activities the following day, according to sleep researcher Natasha Turner, ND at truestarhealth.com.
Step 2
Purchase a set of free weights ranging from 5 to 20 lbs. Use compound movements that utilize groups of fast-twitch and slow-twitch muscle fibers. From the calves, move up to the quads and gluts--then to the core of the body. Finish your resistance training with the upper body from the biceps, triceps, chest and back to the shoulders. The chest and back are groupings of large muscles that require heavier resistance as opposed to the shoulders, biceps and triceps. Each of these muscle groups can be trained using the eight to 10 repetitions for three sets each. Resistance exercises will offer the greatest reward pertaining to fat loss, as muscle mass will increase which burns calories much faster than fat tissue, according to a research study from the University of Oklahoma Health Sciences Center, 2002.
Step 3
Train aerobically three times a week for fat loss. Always look for ways to incorporate high cardiovascular training activities into your schedule through sports such as running, cycling, dancing or any activity that raises your heart rate to 60 to 75 percent of your maximum heart rate--over a 30 to 45 minute time frame. Interval training is a very effective aerobic training method for quick fat loss. Start with a warm up, then integrate high intensity intervals with less intensity intervals for durations of 1 to 3 minutes each. End with a cool down after 25 to 30 minutes of mixed intervals.
Step 4
Stretch your muscles that were trained aggressively when finished with the exercise--and hold the stretch consistently for 10 to 15 seconds. Do not bounce as you stretch to avoid straining or pulling muscles. Stretching will quickly circulate blood into the muscles providing increased flexibility and lengthening of muscle tissue, creating a long and lean appearance. As you stretch, breath deeply while focusing on the quality of the stretch.
Step 5
Incorporate the discipline of Yoga or Pilate's into your training regimen for isometric and balancing exercises. Isometric training is a series of static contractions that stimulate the development of lean muscle tissue deep within the structural foundation of the body. Hold static and fluid motions at a specific level of tension for a short period of time. Balance is fundamental in Yoga and Pilate's techniques and will require stimulation of multiple small muscle fibers throughout the body, producing calorie burn and lean muscle development.
Tips and Warnings
- Always increase your weight resistance when 8 to 10 repetitions becomes to easy. The last 2 to 3 repetitions should be difficult to complete in order to stress the muscle enough to produce growth. Never bounce on stretches--and fuel your body with adaquate, quality protein sources everyday.
- Always consult your health care professional when endeavoring to try new activities of high intensity or weight resistance exercises.
Things You'll Need
- Free weights 5 to 20 lbs.
- Tennis shoes
- Jump rope
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