If you want to lose weight fast, one of the best exercise programs you can follow is one that includes compound, isometric and interval training. Although there are a variety of ways you can perform these types of exercise, some are safer to execute than others. According to the American College of Sports Medicine, compound exercises involve multiple muscle groups making them the most effective weight loss exercise you can do. Essentially you are doing three or four exercises in one movement giving you more calorie burning bang for your exercise buck.
Warm Up
The first set of your fast weight-loss workout should start with a warm up. Warming up your body can help by preventing injuries to cold muscles and get your body primed for rigorous activity. The warm up should be done for at least 10 minutes and can include any light activity such as jogging on the treadmill, running up steps, or light jumping jacks. Remember to properly hydrate before your workout so that you don't run the risk of dehydration. The National Federation of Professional Trainers recommends that you drink 2 to 4 oz. of water every 15 minutes even if you're not thirsty. Thirst mechanisms in the body are often delayed and by the time you actually feel thirsty your body is slipping into dehydration.
Compound Exercise
The first set of your fast weight loss workout should start with a compound exercise. Try doing two to four sets--depending on your level of fitness--that consist of 10 to 20 repetitions each. A popular compound exercise combination will include holding a pair of dumbbells and doing a lunge followed by a bicep curl and then into a shoulder press. This should be done slowly and controlled to avoid injury. Since you will be curling and doing a shoulder press in the same movement, try using a weight that is not too heavy to maneuver. Typically the shoulder muscles will be stronger than the bicep muscles so you should choose a weight that you can life safely through the transition. Often times this exercise is enough to be considered one workout. If you feel extremely tired after, it's OK to split the workouts accordingly.
Interval Training
The next part of your workout should include a burst of interval training. Interval training puts a tremendous amount of stress on the muscles and forces them to contract close to maximum capacity. These bursts of intense contractions release growth hormones that promote muscle growth and endurance. Interval training also burns high amounts of calories and improves the recovery rate of your cardiovascular system--in other words, you can catch your breath faster. Sprints are typically the best way to do interval training. Run as fast as you can for 20 seconds, then jog for 40 seconds. Repeat this sequence five to 10 times depending on your level of fitness.
Isometric Exercise
The last part of the fast weight-loss workout is isometric training. Isometric exercises force your stabilizer muscles to work harder and harder to maintain the static position the longer you hold. The harder they work, the more calories you burn and the faster you lose weight. It also helps build lactic acid--one of the chemicals in muscle tissue responsible for the burn during exercise--tolerance making you able to hold for longer periods of time. A plank or bridge is a great isometric movement and involves almost every muscle group in your body. Place your forearms on the floor shoulder-width apart. Straighten your body out like a coffee table, with your legs extended straight, feet side by side and toes touching the ground. Hold this position for one minute, then rest. Do this three to four times.
References
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2010
- "American Council on Exercise Personal Trainers Manual"; Cedric X. Bryant; 2003
- "Sports Nutrition Manual"; National Federation of Professional Trainers, Mark P. Kelly et al.; 2006
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