No matter what your reason is for wanting to lose weight, with drive and determination you can lose body fat super fast. However, before you start exercising, it's important to create a plan to keep yourself focused. Participating in a program that pushes your muscles from different directions and keeps you moving at maximal intensities will result in the best and fastest results your body can achieve.
Step 1
Change your nutritional balance. Contrary to popular belief, extreme calorie restriction is not the best way to lose weight and keep it off. Your diet should consist of a healthy balance of calories, including 55 percent from carbohydrates, 25 percent from fat and 20 percent from protein, according to American Dietetic Association editor and registered dietitian Joanne Larsen. Each of these sources should be from whole-grains and complex sources like vegetables, unsaturated fats like oils and nuts, and lean sources like chicken, fish and turkey breast.
Step 2
Do high intensity cardiovascular exercises. High intensity interval training (HIIT) is cardiovascular exercise that combines high intensity sprinting with slow jogging to push your body beyond a sustainable level. Tabata is a form of HIIT that has been shown to increase the amount of calories you burn for up to 48 hours after the session is finished. A session takes 14 minutes from start to finish. Warm up with a slow jog for 5 minutes, then sprint as hard as you can for 20 seconds, followed by 10 seconds of walking. Repeat this cycle eight times and cool down with a slow jog for 5 minutes again.
Step 3
Use kettlebells in your exercise program. Kettlebells have been shown to burn the equivalent calories as running at a 6 minute mile pace, according to a study done by the American Council on Exercise. These full-body explosive exercises push the body to its limits. If you are weight lifting three times a week, replace one of your sessions with a kettlebell workout by performing sets of single- and double-arm kettlebell swings, windmills, floor chest presses and figure eights.
Step 4
Use dumbbells in strength training exercises. Do strength training two times a week with dumbbells by working the entire body. These single-arm weights require your body to use more supporting muscles than conventional weight-lifting machines, thereby burning more calories and promoting a healthier body. Each exercise should be performed for three sets of 8 to 12 repetitions with a minute of rest between each set, according to the National Academy of Sports Medicine. A conventional dumbbell strength training session consists of dumbbell bench presses, dumbbell rows, dumbbell squats, biceps curls, shoulder presses and dumbbell lateral lunges.
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