You want to lose weight fast, but with so many exercise and diet plans available, sometimes the hardest part is getting started. It takes commitment and hard work to get quick results, but with the right information and planning, you can be on your way to a new body in no time. Consult your doctor before beginning a new exercise program.
Calories
You must create a calorie deficit in conjunction with workouts to lose weight more effectively. Before you begin, you must understand how your body loses and stores weight. A calorie is a form of energy. When you put food in your mouth, you are putting potential energy into your body. You use that energy for an activity such as exercise or store it for use later. Every 3,500 calories you store weighs 1 pound.
Progressive Overload
According to the American College of Sports Medicine, progressive overload is the gradual increase of stress placed upon the body during exercise. Your body likes to remain in a state of balance. When you put greater than usual demands on it, you burn more calories as your body works overtime to adapt. Once your body has restored its balance, you will burn fewer calories doing the same movement. To avoid hitting a plateau, change your method of exercise frequently.
Resistance Training
Your resting metabolic rate accounts for 60 to 75 percent of your total daily caloric expenditure. One method of increasing your RMR is engaging in resistance training. In the March 2001 issue of the "International Journal of Sports Nutrition and Exercise Metabolism, " J.H. Byrne and H.K. Wilmore reported on a study investigating the effects of exercise training on RMR in moderately obese women. The resistance training group showed an increase in RMR. Incorporating some form of resistance training will increase the total amount of calories you burn each day, helping you create a calorie deficit for weight loss.
Interval Training
Exercise post oxygen consumption is the amount of calories you burn the hours following exercise. The higher the intensity of your exercise, the higher your EPOC will be. Incorporating high intensity aerobic interval training as part of your exercise routine can increase your aerobic efficiency by 13 percent. Combining HIIT and resistance training is a highly effective method for burning optimal calories. Try 10 exercise intervals lasting four minutes, interspersed with two-minute exercise-free rest intervals. For example, two minutes of walking lunges, two minutes of running, two minutes of rest.
Recovery
Rest and recovery is just as important as exercise itself. When you engage in resistance training, you are creating microscopic tears in your muscles. It is crucial for your muscles to get rest for growth and development for 24 to 48 hours following exercise. Alternate muscle groups worked each day and engage in static stretching after your exercise session. It is also important to incorporate active and passive rest days. This is the perfect time to incorporate yoga or Pilates into your regimen.
References
- "IDEA Fitness Journal"; Calorie Burning: It's Time to Think "Outside the Box; L. Kravitz; 2009
- "Medicine and Science in Sports and Exercise"; American College of Sports Medicine Position Stand: Progression Models in Resistance Training for Healthy Adults; February 2002
- "International Journal of Sports Nutrition and Exercise Metabolism"; The Effects of a 20-Week Exercise Training Program on Resting Metabolic Rate in Previously Sedentary, Moderately Obese Women; H.K. Byrne, J.H. Wilmore; 2001
- "Journal of Applied Physiology"; Two Weeks of High-Intensity Aerobic Interval Training Increases the Capacity for Fat Oxidation During Exercise in Women; J.L. Talanian, et al; 2007
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