Exercise and weight loss go hand in hand. Exercise combined with weight loss can help prevent heart diseases and stroke, high blood pressure, diabetes and even age-related osteoporosis. Exercise when combined with a balanced and nutritious diet can help achieve fast weight loss that also lasts. The bottom line is that the harder the body works, the more calories the body will consume, leading to faster weight loss.
Step 1
Perform aerobic exercises to rev the body and get the metabolism going. The more you increase your metabolism, or the rate at which the body consumes calories or fat for fuel, the more fat the body burns. Exercises like kickboxing, jogging, swimming and fast bike riding are examples of exercises that work all body muscles. Walking (fast, not strolling) is also a great lower impact way to increase metabolism and give the body a good all-over workout. Strive for at least 30 to 45 minutes of sustained, moderate intensity exercise every day, up to 90 minutes if possible.
Step 2
Engage in weight lifting using dumbbells or weights at home to build lean muscle mass. Lean muscle mass increases metabolism, or the speed at which the body consumes or burns energy or fat for fuel, which leads to faster weight loss. Muscle tissue also burns calories more efficiently than fat.
Step 3
Perform cardio exercises that get the heart pumping and the body moving provide great calorie burns, induce sweating and increase metabolism all at the same time. High intensity aerobic exercise when combined with reduction of calorie intake offer individuals fast weight loss success and leads to improved lifestyle and habits. The Mayo Clinic states that one hour of high impact cardio can burn up to 511 calories for a person who weighs 160 pounds, and about 637 for one who weighs 200 pounds. For those just starting out, try for 20 minutes of high intensity cardio at least three times a week, and as the body grows stronger and increases endurance, increase to 30 to 45 minutes of cardio three to five times a week.
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