To lose weight quickly, it's necessary to make big changes in your life. The two most reliable weight-loss strategies are diet and exercise, and they work best in conjunction with each other. However, exercise programs by themselves can also spur improved fitness, weight loss and a better physique. The most effective programs also tend to be the most intense, requiring considerable effort to complete and uphold.
Activities
Burning the most calories and effectively building lean muscle mass leads to the fastest weight loss. Predictably, the most intense and demanding exercises are necessary to yield those results. According to the Mayo Clinic, some of the most efficient calorie-burning exercises are running, tae kwon do and rollerblading, which burn about 1,000, 730 and 900 calories per hour, respectively, for a 160-lb. person. The clinic also notes that for people who cannot keep up such vigorous exercises for long periods of time, high-intensity interval training is a worthwhile option because it burns more calories than traditional workouts and more effectively boosts aerobic capacity.
Duration
Although any length of physical activity can be beneficial for health, wellness and weight loss, duration matters. The American Council on Exercise has different guidelines for weight maintenance and weight loss, for example, it suggests that you work out for at least 150 minutes weekly to maintain your weight but at least 225 minutes weekly to lose weight. It follows that working out for longer periods of time will result in more calorie burn and greater fitness, so if you feel able, work up to extending your exercise sessions.
Pacing
Pacing is important in weight loss, especially to long-term results. Although rapid weight loss can seem ideal, it may be less sustainable and desirable than moderate weight loss. According to the Centers for Disease Control and Prevention, people who lose weight slowly, at a rate of 1 to 2 lbs. per week, are more likely to keep the pounds off over time than people who lose weight more rapidly.
Warning
Method is also important to weight loss. If you combine your exercise with a crash diet or very low-calorie diet, for example, you may not be providing your body with the nutrients it needs to function at its best, and you could end up doing your metabolism and health more harm than good. Injuries due to exercise are a concern as well. If you are obese, out of shape or have a serious health condition, always check with your doctor before starting an exercise routine, as vigorous workouts could pose serious dangers to your health and may raise your risk of injury and strain.
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