When attempting to lose weight, many people choose to go the route of diet or cardiovascular exercise alone. While these can have significant results on an individual basis, neither is the optimum method for weight loss. The fastest and healthiest way to lose weight is through a combined program of diet, cardiovascular exercise and resistance training.
Step 1
No training program will work reliably without a handle on your diet, so address your diet first. Keep an honest record of the types and amounts of foods and drinks you consume over the course of several days. Then, use your calculator and the nutritional information available on the packaging to determine your average daily caloric intake. Aim to cut 500 calories off this figure, first by adjusting your macronutrients. Begin by eliminating simple carbohydrates, meaning all sweets, desserts and sugary drinks. If this does not produce the bulk of your 500 calorie deficit, proceed to reduce your portion sizes at each meal. Finally, increase your protein intake by replacing carbohydrates; for instance, replace a dinnertime serving of pasta or potatoes with meat, fish or tofu. This extra protein will serve to naturally decrease your appetite, streamlining the diet process.
Step 2
Begin the first component of your cross training regimen: cardiovascular exercise. Cardio will benefit your weight loss process in two ways. First, you will burn calories during the sessions themselves, and second, your body will maintain its metabolism where your calorie restricted diet would otherwise cause your metabolism to drop. To start, aim to complete at least three sessions of cardio each week, choosing between 20 to 30 minutes of high-intensity activity and at least 45 minutes of low-intensity activity. Select any activity that will consistently increase the heart rate; good examples include running, swimming, rowing, biking and organized sports. As your cardiovascular fitness improves, increase the duration and frequency of your sessions to ensure continued results.
Step 3
Begin the second component of your cross training program: resistance training. Although resistance training is known as a tool for muscular growth, due to your restricted diet, it will instead help you to slim down. In doing so, it will allow you to maintain as much lean muscle as possible, helping you retain your strength and achieve the sought-after 'toned' look. Aim to complete two to three full-body workouts each week, focusing on fundamental compound movements such as deadlifts, squats and presses. For each movement, perform 12 to 15 repetitions for three to four sets. Rest no more than 60 seconds between sets to maintain an elevated heart rate.
References
- International Journal of Obesity: High Protein Intake Sustains Weight Maintenance After Body Weight Loss in Humans
- Medicine & Science in Sports & Exercise: Exercise Reverses Depressed Metabolic Rate Produced by Severe Caloric Restriction
- American Journal of Clinical Nutrition: Resistance Weight Training During Caloric Restriction Enhances Lean Body Weight Maintenance
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