If you want to lose weight quickly, you should combine eating less calories with exercise. In order to lose two pounds a week, you must cut 1,000 calories a day, states MayoClinic.com. It can be difficult to reduce your caloric intake drastically. Use exercise to burn extra calories. Make the commitment to exercise five to six days a week to lose weight quickly, and then continue exercising to help you maintain your weight.
Running
Running is an aerobic exercise that burns a lot of calories, making it an ideal exercise for weight loss. The Harvard School of Public Health says that running a 12 minute mile for 30 minutes burns 240 calories if you weigh 125 pounds, and 355 calories if you weigh 185 pounds. Begin a running program slowly. Run for 10 minutes, then walk for two. Repeat the intervals for 30 minutes. Increase the amount of time you run until you can run non-stop for at least 30 minutes.
Stair Climber
If you have ever walked up many flights of steps, you know that climbing stairs is good exercise. A stair stepper or climber machine mimics the movement of walking up steps. Follow the recommendations of Fitness magazine and perform a one hour workout that can burn 500 calories. Maintain proper form, keep your abdominal muscles tight and do not put any weight on the rails. Warm-up slowly for five minutes, then gradually increase the pace and resistance, peaking between minutes 15 and 18. Slow down for a few minutes, then step as fast as you can for three minutes. Alternate moderate and fast pace for the rest of your workout.
Step Aerobics
If you enjoy working out to music, step aerobics is an intense, fast-paced workout that can help you lose weight. Burning between 240 and 480 calories for half an hour, depending on your weight, high-impact step aerobics gives you a complete workout. Generally performed in a gym setting, you can attend an instructor-led class and follow the instructor's movements until you are familiar with the routine. If you do not belong to a gym, pick one of the many aerobic DVDs available online or in stores. When you do step aerobics, use a sturdy box or stool high enough to challenge you, but low enough to allow you to complete the workout.
Bicycling
Cycling is a versatile exercise you can do outdoors on a road or mountain bike, and indoors on a stationary bicycle. The Weight-Control Information Network says that bicycling is an exercise that does not put undue stress on just one body part, but spreads your weight between your arms, shoulders, back and hips. Use a recumbent bike if reaching forward on an upright bike is uncomfortable. Begin with a five minute warm-up and gradually increase your speed. You should feel slightly out of breath during the peak of your workout. Ride for 30 minutes to burn about 295 calories.
References
- MayoClinic.com: Weight Loss: 6 Strategies for Success
- Harvard School of Public Health: Calories Burned in 30 Minutes for Three Different Weights
- Fitness: Burn 500 Calories on the Stairclimber
- Liberty High School: Calories Burned During Common Activities
- Weight-Control Information Network: Active at Any Size
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