Losing weight quickly means making a determined effort to reduce serving size portions, increase exercise levels and perhaps even make some lifestyle changes. When combined with a nutritious diet that reduces high-fat and high-sugar foods, exercise is the best way to kick up your metabolism (the rate at which your body burns calories for fuel) and lose weight fast.
Step 1
Perform cardio or aerobic exercise at least 5 days a week. High-intensity exercise will burn more calories, but if you're just starting with an exercise program, start with low-impact cardio exercise such as walking and swimming. If you're healthy, exercise for at least 45 minutes a day, up to 90 minutes if you have the time for optimal benefits.
Step 2
Walk fast, don't stroll. Walking is one of the best exercises to firm all the muscles in the body, increase lung capacity and improve cardiovascular health. Walking briskly, you can burn as much as 360 calories an hour. Walk as fast as you can, holding your stomach in and your buttocks tight for at least 30 minutes. Choosing hilly terrain or off-road walking trails will burn more calories. The more effort you make, the more calories you'll burn.
Step 3
Engage in high-intensity exercise routines like kickboxing, step aerobics or dance to rev the metabolism and start burning calories fast. Specific exercises that provide such intensity are old-fashioned jumping jacks and running or marching in place.
Step 4
Work your waist by standing with feet a little wider than shoulder width apart. Squat down a little and then air-punch opposite corners of your room or office to increase heart rate and work your sides, or oblique muscles. Do this quickly, throwing 50 to 60 punches in less than a minute. The key to increasing fat burn is to increase the intensity of the exercise.
Step 5
Go for a bike ride. Ride your bike fast (try the track around your local high school football field) or on a nature trail to burn up to 500 to 1,000 calories an hour.
Step 6
Ride the exercise bike at your local gym for the same benefits if you prefer indoor pursuits. Ride the bike for at least 20 to 30 minutes, and then switch to the treadmill or elliptical trainer to challenge a variety of muscle groups. Do 20 minutes on each machine to burn 600 calories or more.
Member Comments