Although slow weight loss is typically recommended over losing weight fast, there are times when faster weight loss is desirable and effective. Fast weight loss will involve both diet and exercise; feel free to be suspicious of diet plans that promise weight loss without the work. You don't have to spend all your time at the gym, though. Increasing physical activity wherever and whenever you can will best boost weight loss, and home workouts are often most convenient.
When It's Right
The Mayo Clinic Diet, published in January 2010, features a quick-start period that targets weight loss of 6 to 10 pounds in the first two weeks. It calls for a whole set of lifestyle changes described as "stretch goals" during this intake period. "This empowers people and shows them what they're capable of," says the diet's editor-in-chief, Dr. Donald Hensrud, who adds that the goals set people on the path toward healthier habits for life.
For Athletes
According to Matt Fitzgerald, author of "Racing Weight," athletes can realistically expect to gain 8 percent of their optimal weight during their off-season and then shed this weight at the height of their season. Athletes are more likely motivated to achieve peak performance rather to lose weight, but in any case, increased training delivers both fitness and leanness in relatively short order.
Moderate Intensity Training
Moderate intensity training in the "fat burning zone" is commonly recommended for weight loss. According to Fitzgerald, the reason this works is that it's possible to do more moderate-intensity training and burn more total calories. Remember that "more" and "moderate" are relative to your current level of physical activity. Adding 30 to 60 minutes of walking, running or bicycling to your weekly workouts will accelerate your weight loss program and is easy to sustain.
Interval Training
Interval training, which features bursts of high-intensity training in a shorter workout, has been gaining proponents as a time-efficient strategy for burning calories and improving aerobic and anaerobic performance. Running and bicycling can be done in intervals by alternating between sprint and moderate paces for the duration of the workout; plyometric exercises involving jumping and fast footwork also provide a high-intensity workout. If you're comfortably doing moderate intensity workouts, "The Mayo Clinic Diet" suggests jumping up to interval training to speed your rate of weight loss.
Strength Training
Simple bodyweight exercises such as squats, bridges, push-ups, and crunches can easily be done at home without equipment. Brendan Brazier, author of "Thrive Fitness," describes strength training as "high-return exercise," because stronger muscles don't get as tired and that means the heart doesn't get as tired for better overall endurance. So beyond its own merits, strength training supercharges your other workouts and indeed all your daily activities to quickly achieve your weight loss goals.
References
- "The Mayo Clinic Diet"; Donald Hensrud, M.D., editor-in-chief; 2010
- "Racing Weight: How to Get Lean for Peak Performance"; Matt Fitzgerald; 2009
- "Thrive Fitness: The Vegan-Based Training Program for Maximum Strength, Health, and Fitness"; Brendan Brazier; 2009
- "U.S. News & World Report Health"; Why the Mayo Clinic Diet Includes Quick Weight Loss; Katherine Hobson; January 2010
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