Losing weight is a complex task with many variables involved. To simplify the process, begin to focus on calories. Burning the most calories you can in the shortest amount of time will be the most efficient way of seeing the pounds drop on the scale. Keep your workouts varied, the intensity high, and don't forget to strength train as building muscle is one of the best ways to burn calories.
The Numbers
Losing weight requires burning more calories than you consume. One pound equals 3,500 calories, so burning 500 calories per day will help you lose 1 lb. per week. There is nothing quick about weight loss. To keep your metabolism running smoothly and your lean muscle mass in tact, the most amount you should expect to lose in a week is 2 lbs., equaling a calorie deficit of 1,000 calories per day. You should eliminate calories through your diet as well as with your workouts.
Intervals
Performing intervals during your cardiovascular sessions will help rev up your metabolism and burn more calories overall. Whatever form of cardio you choose, start to add intervals every few minutes. If you like to jog, sprint for a minute, and then jog for 2 minutes, repeating for the length of your workout. Periods of intense, heart-pumping work, coupled with recovery time is the best way to work your cardiovascular system, blast calories, and keep you burning throughout the day.
Strength Training
Increasing muscle growth is essential for burning fat and losing weight. Strength training will boost metabolism and keep you burning calories well after your workout, even more than interval training. Mix days of light-weight, moderate intensity workouts with heavy-weight, high intensity workouts to keep your body guessing and producing results. In addition to the extra calorie burn, you will also gain a sleek and shapely physique, build bone density, increase joint flexibility and prevent fat storage as you age.
Recommendation
To lose weight in the quickest, most effective manner, you should strength train two to three times per week and perform intervals two to three times per week as well. Having one full day of rest is essential for muscle repair and growth. In addition to your workouts, be sure to monitor your diet. Half the battle of weight loss lives on your plate, so be sure to eat the proper amount of calories for your body and your goals.
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