Although there is no foolproof way to lose weight without working hard, there are lifestyle changes you can incorporate to ensure safe, quick and easier weight loss. Some such ways include weight training, interval-cardio training and adopting a healthy, balanced diet. These methods will prove effective if you stick with them consistently.
Strength Training
Strength, or resistance, training involves working with weights or some form of weighted resistance to exercise and strengthen the muscles. Each time strength train, muscle fibers are torn as they are exercised. During your rest day, usually the day following your resistance training workout, the muscles repair themselves, ending up stronger than they were prior to the workout. Strength training can be done to isolate specific muscle groups or areas of the body, or as a full-body workout. Use dumbbells, weight-training machines, medicine balls or your own body as resistance to challenge your muscles. "Incorporating strength training is one of the best ways to lose weight. You will burn fat and build muscle, replacing the fat cells with toned, leaned down muscle cells. Strength training is perfect for men or for women, and can either be good to bulk up or tone down and get smaller, but more lean," said American College of Sports Medicine certified personal trainer Shelby Young.
Interval-Cardio Training
Interval training combines periods of high-intensity work with periods of rest. The idea is to build cardiovascular endurance, burn more calories and more fat than longer workouts, and help strengthen and tone muscles being used in your workout. Interval-cardio workouts can be done on several cardio machines at the gym, or even done on your own outside the gym. Whether running or using the stairmaster or elliptical, aim to complete at least 30 seconds of high-speed and high-intensity work, then follow that with 30 seconds of jogging or walking or slowing down your pace. Switch between working and resting for at least 30 minutes in total. "Interval training is immediately going to challenge and strengthen your heart and lungs," said Young. "You'll blast fat and calories and get in a shorter workout with better results."
Healthy Diet
In addition to strength training and interval-cardio workouts, the easiest, safest and quickest ways to lose weight is to adopt a healthy diet that centers around a well-balanced ratio of proteins, carbohydrates and healthy fats. Aim to add in more vegetables, more lean meats and more fruit to your daily meals. "The only way you're going to lose that weight in a safe way is to combine the eating with the exercise," said registered dietitian Kim Dorval. "You want to have tons of veggies and good, lean meat to your diet. Try to eat at least five to six small meals over the course of the day to keep from overeating in the long run."
References
- Kim Dorval, RD; Nutrition in Motion; Bedford, NH
- Shelby Young, ACSM certified Athletic Performance Specialist; Hampshire Hills Sports and Fitness Club;, Milford, NH
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