When it comes to weight loss, most people want results fast. To increase your chances of faster weight reduction, kick-start your weight loss progress by adding these fast reduction techniques which include cardiovascular and resistance exercise, in addition to nutrient cycling for increased weight loss. By understanding how these quick and effective weight loss methods work will assist you in dropping off the unwanted pounds.
Cardiovascular Methods
When performing cardiovascular exercise, try incorporating interval training to amplify your fat-burning capability. This cardiovascular method is done by exercising at a high-intensity level for a short period of time, followed by a low-intensity level for a brief period. An example of interval training is running for 45 seconds followed by a minute of walking. According to an April 2007 issue of the "Journal of Applied Physiology," after a two-week time frame, women who completed seven 60-minute workouts alternating four minutes of high-intensity cardio with two minutes of rest increased fat oxidation capacity.
Resistance Training Methods
Super setting is referred to as performing two consecutive exercises, back-to-back, with no rest in between. When using this method, you increase your intensity by eliminating rest periods between sets, which assists in greater calorie expenditure. An example of super setting could be performing a dumbbell chest press with a seated row. With this method, you can pair same muscle groups or combine antagonist muscle groups, like the pectoral muscles and upper back. By fusing this method in conjunction with interval cardiovascular training, your weight loss results can be increased.
Nutrition Methods
Carbohydrate cycling is a method of dieting that alternates between high and low carbohydrate days. The premise behind cycling carbs is to control carb consumption to burn body fat while maintaining lean muscle mass. Lower carb days reduce calories, and decreased insulin levels assist in fat loss. Consequently, limiting calories and lower levels of insulin are also directly linked with lower levels of leptin and thyroid. According to research reported in the 2002 issue of the "Journal of Clinical Endocrinology and Metabolism," thyroid and leptin regulate metabolism. Decreased levels of these hormones decrease metabolic rate. Adding high-carb days increases insulin production, which in contrast, increases leptin and thyroid hormone levels, resulting in a faster metabolism. Maintaining a low-carb diet for three days followed by a higher carb day is an example of carb cycling.
Know Your Limit
When you incorporate these weight loss methods, be sure to assess your current fitness level, and create a gradual and progressive plan to ensure long-term adherence and prevent over training injuries. Designate off days from exercise to allow your body to recover from vigorous workouts properly.
References
- "Journal of Applied Physiology": 2 Weeks of High-Intensity Aerobic Interval Training Increases the Capacity for Fat Oxidation During Exercise in Women
- "Journal of Clinical Endocrinology and Metabolism": Low-Dose Leptin Administration Reverses Effects of Sustained Weight-Reduction on Energy Expenditure and Circulating Concentrations of Thyroid Hormones
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