Exercise is the cornerstone of every good weight loss program. When used in conjunction with a healthy diet plan, you will not only reduce the flab but also increase your self esteem and decrease your disease risk. If you want to lose weight fast, be aware that you will need to work hard.
Intensity
Intensity is a major factor when it comes to fast weight loss. Although walking is an effective calorie-burning exercise, it does not get the job done in a hurry. To boost your caloric output, perform interval training with your cardio workouts. This is performed by alternating back and forth between high and low intensity. Not only can this burn significant calories, it will also cause your metabolism to stay elevated after you are done. When doing interval training, make your high intensity bursts half as long as your low intensity recoveries. For example, if you sprint for 30 seconds, jog lightly for 60. Running is only one example. Choose any form of cardio that you like.
Weight Training
Weight training is an often overlooked yet important part of losing weight. By packing on muscle, you will increase your resting metabolic rate and burn calories efficiently 24 hours a day. To get the most from your workouts, perform compound exercises that work more than one muscle group at a time. These exercises promote fast gains in muscle and they are also labor intensive, causing you to burn a high amount of calories while you do them. Bench presses, lunges with presses, dead lifts, push presses and squats are examples.
Short Rest Breaks
When doing your weight-training sessions, capitalize on the intensity of your exercises by taking short rest breaks. You will keep your heart rate elevated and further boost your caloric expenditure. Rest for no more than 60 seconds between your sets.
Weekly Routine
During the week, perform weight training and cardio three days each on alternating days. To boost your caloric expenditure even more, add a few sprints onto the end of your weight training workouts. In between each sprint, rest completely for twice as long as your sprint time. For example, if you hop on a treadmill and do a 20-second sprint, place your feet on the sides of the belt and rest for 40 seconds before your next one.
Adherence
If you do not stick with your program, you will not see fast results. Make sure to work out every week until you get to your desired weight.
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