To lose 1 lb. of fat, you must burn 3,500 calories. It is best to aim for losing 1 to 2 lbs. Burning 500 calories a day through exercise seven days a week will burn 1 lb. of fat. Any extra calories can be burned through diet modifications and physical activity. The workouts that are the most effective at burning fat quickly include moderate- to high-intensity aerobic exercise and strength-training workouts.
Aerobic Exercise
Moderate-intensity aerobic exercise helps to burn extra calories and accelerate fat loss. For significant weight loss to occur, at least 250 minutes of moderate-intensity exercise should be performed. That is at least 50 minutes five days a week of activities, such as brisk walking, jogging, cycling or swimming. Increasing the intensity of the activity will burn more calories in the same amount of time. For example, if you normally run at 5 mph, try increasing it to 6 mph during some of your session, or increase the incline on the treadmill.
Interval Training
Interval training is performed by mixing high-intensity bursts of exercise with low-intensity bursts. Following a five- to 10-minute warm up, high-intensity intervals are performed for 30 to 60 seconds, followed by a recovery interval for 30 to 120 seconds. The intervals are then repeated six to 12 times, and workouts usually last less than 30 minutes. Throwing a few days of interval training into your exercise regimen each week tells your body that it is time to get over the plateau and make additional progress.
Strength Training
Strength training is necessary to increase fat-free mass and keep the metabolism elevated. Strength training performed at a higher intensity level can help to increase the number of calories burned in a session. This is done by using a weight so heavy that fatigue is reached between eight and 12 repetitions for three sets, and keeping rest periods between sets short. Alternating between opposing muscles groups with no rest between exercises is an effective way to keep the metabolism elevated. such as performing a chest exercise followed by a back exercise. Aim to strength train three to four days a week to target each muscle group at least once a week.
Sample Weight-Loss Schedule
To lose weight quickly and without overtraining, it is essential to get plenty of rest to allow time to recover. A six-day training schedule offers a good mix of cardio and strength training. On Monday, you perform strength-train exercises for your lower body. On Tuesday, you do 50 to 60 minutes of moderate-intensity cardio. Wednesdays are for strength training your total body, followed by interval training. Thursday, do 50 to 60 minutes of moderate-intensity cardio. On Friday, strength train upper body, followed by interval training. On Saturday, do 50 to 60 minutes of moderate-intensity cardio.
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