Losing weight fast requires determination and a combination of weight loss methods, from dieting to drinking more water, and most especially, exercise. Some exercises will help you lose weight and inches faster than others, and if you incorporate them into your daily routine, you may begin to see results in as little as a week, depending on how much weight you need to lose and your current physical condition.
Cardio
One of the best ways to start losing weight fast is to add cardiovascular elements to your workouts. Aerobic exercise such as jogging, and sports like basketball, tennis and swimming, are also examples of exercise that kick up your metabolism. Step aerobics are a great exercise that can burn up to 800 calories an hour, and can be done at home to a video or at a gym in a class.
Perform aerobic exercise for at least an hour a day to achieve visible results in about two weeks.
Swimming laps can burn roughly 800 calories an hour and a round of racquetball provides about the same benefits.
Walking (not strolling but fast walking) can burn up to 360 calories an hour and is a great way to start off a fast weight loss routine and get your body used to moving. Walking up and down hills or along dirt trails will also burn a few extra calories. As you get stronger, jog a short distance every once in a while for added benefits.
Rowing machines offer great calorie burning opportunities and work the arms and shoulders and legs at the same time. Once you get the hang of it and get into a groove, you can burn up to 600 calories an hour on a gym rowing machine.
Weight Lifting
You don't have to go to the gym and bench press hundreds of pounds to lose weight fast, and moderate weightlifting exercises won't promote ultra-bulk that adds weight to your torso. Weight lifting (using 2, 5, 8 and 10-pound weights) is more than adequate to help reduce fat and build lean muscle, giving you that toned, sleek appearance that you're looking for. Perform biceps and triceps exercises, lift the weights over your head for shoulder presses or out to the sides to work the arms and shoulders. Place weights on the thigh or just above the knee and perform side-lying leg lifts for added fat burning benefits.
Bicycling
Get out and ride that bike, but remember to pedal fast. Riding your bike around the track, or on a dirt track in your neighborhood, can burn as much as 500 to 1,000 calories an hour.
Dance
Shake your booty and burn off between 600 and 800 calories an hour without even thinking about exercise. Turn on your favorite CD or purchase a dance exercise video that keeps the blood pumping and the body sweating and you'll find that burning those excess calories can happen faster than you thought.
Frequency
To lose weight fast, exercise for an hour to an hour and a half every day, working opposite muscle groups every other day. For example, if you work your upper body one day, work your lower body the next. Abdominal exercises like crunches and twisting exercises can be done every day. If you work your legs walking or jogging one day, switch to bicycling or swimming the next to allow different leg muscle groups to rest while others are being worked. Take one day off a week to offer your body total rest if you feel you need it.
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