Losing weight fast depends on many factors, including your starting weight, your genetics and hormones, and the types of workouts you do. According to the textbook "Essentials of Anatomy and Physiology," losing 2 to 3 pounds per week is a healthy range of weight loss. Workouts that aim to speed up the process should focus on incorporating cardiovascular exercise with strength training.
Interval Workout
Interval workouts are those that alternate between periods of high intensity work with periods of lower intensity or complete rest. Interval workouts mostly tend to be cardio-based and do not incorporate weights as much. They can be done inside or outside and need little to no equipment. If you're outside, heading to the local track is a great option. Alternate between fully sprinting the length of the track, then walking the shorter edge. If you are indoors, use the treadmill to run at a sprinter's pace for one minute, then walk for 30 seconds. You can do interval workouts on other machines as well, such as the elliptical or rowing machine.
Endurance Workout
Endurance workouts are somewhat the opposite of interval workouts, which are shorter because you are working harder. Endurance workouts are longer in length and you work at a more level pace. Like interval workouts, endurance exercise can be done with little to no equipment and done in many settings. Examples include taking a long run or bike ride and aiming to work out for at least 45 to 60 minutes, working at a pace that is both comfortable yet challenging. If you're using equipment, set the treadmill, elliptical or stair climber to a steady pace that you can maintain for much longer than an interval. Endurance workouts burn mostly fat for energy and also increase the muscle strength of your heart and lungs.
Functional Strength Training
Functional strength training uses weights to achieve quicker weight loss results. Strength training helps burn fat and tone muscle, which is simply the process of burning intramuscular fat rather than building new muscle. Building new muscle involves eating more calories than you burn per day, whereas toning muscle sheds fat and gives muscle a more lean appearance. Functional weight training uses dumbbells, weighted medicine balls or kettlebells to perform full-body movements. Some examples include biceps curl-lunges, shoulder press-squats and push-up-rows. These exercises should be done at least three to four times per week to give your muscle groups enough time to rest and repair between functional strength training workouts, which burn fat and tone muscle. This leads to a higher resting metabolic rate.
References
- "Exercise Physiology: Energy, Nutrition and Human Performance"; William D. McArdle, Frank I. Katch, Victor L. Katch; 2006
- "Essentials of Anatomy and Physiology, Fifth Edition"; Tina Sanders, Valerie Scanlon; 2000
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