Exercise stimulates weight loss in two ways. It burns more calories than less vigorous activities and causes you to burn off energy your body has stored in fat. According to Walter Willett, author of "Eat, Drink and Be Healthy," building muscle will boost your metabolism. A body with a high metabolism burns more calories at all activities, even while at rest. For rapid weight loss, put extra effort into any exercise you do. Your performance is the chief factor in how fast you lose weight.
Simple Cardio
Thirty to sixty minutes of moderate to vigorous cardiovascular exercise, four days per week, is the core component of fitness weight loss, according to fitness coach Ben Cohn. Cardiovascular exercises raise your heart rate for an extended period. Some examples include running, swimming and group aerobics. If you're just beginning to get into shape, even walking can burn the calories you need to start shedding pounds.
Circuit Training
A circuit routine consists of doing a series of exercises in order, says Cohn. You can do circuits of weight lifting exercises, calisthenics, yoga poses or any other exercise you choose. Cohn recommends planning your circuit ahead of time so you don't waste time thinking up your next exercise. Circuit training provides both muscle building through the individual exercises and cardiovascular exercise because of the extended workout with only brief rests.
Interval Training
Fitness writer Gerard Taylor recommends interval training for fast weight loss and conditioning. An interval workout consists of alternating periods of moderate and high effort. For example, a runner would alternate between jogging and sprinting. Intervals can be time based, such as five minutes, or results bases, such as 20 repetitions.
Alternating Workouts
Bill Phillips, author of "Body for Life," recommends a program of alternating workouts. Phillips says to do three days per week of cardiovascular exercise, 20 to 30 minutes for each workout. Add to that three days of resistance training, such as weightlifting, preferably on alternating days with the cardio sessions. Make your resistance workouts 30 to 40 minutes long, two days of upper body training and one of lower body. Take the seventh day off each week tp give your body time to rest and recover.
Multisporting
Multisports, such as duathlon, triathlon and adventure racing, offer variety to your workout routine. To prepare for a triathlon, you would need to get two sessions each of running, swimming and cycling per week. This can keep you excited about your workout routines because of the added variety. If you choose multisports, Cohn recommends signing up for a local multisport event. This will give you a deadline to keep you motivated for your training.
References
- "Eat, Drink and Be Healthy"; Dr. Walter Willett, et al; 2006
- Ben Cohn; Fitness Coach; Hillsboro, OR
- "Body for Life"; Bill Phillips; 1999
- "Capoeira Conditioning"; Gerard Taylor; 2006
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