Losing weight fast takes dedication and a high amount of discipline. Exercise forms the foundation of this game plan. Your goal is to burn as many calories as you can and to keep your metabolism elevated before, during and after exercise. Be aware that your diet also needs to be clean, or mostly nonprocessed foods, to pull off this feat.
Cardio
All forms of cardiovascular exercise burn calories and promote weight loss. This makes them a key component to fast weight loss. The type you choose depends on your personal preferences and state of health. For example, if you have lower back pain or joint issues with your knees, you want to stay away from running. A better option would be a low-impact form of exercise such as biking, elliptical training, stair climbing, swimming or rowing. The amount of time you devote to training is important to making progress. According to the American college of Sports Medicine, it might take 60 to 90 minutes of physical activity performed five days a week to lose weight.
Interval Training
Long-duration, steady-state cardio is effective at promoting weight loss, but you can boost your efforts with interval training, in which you alternate your intensity level back and forth from high to low throughout your workout. According to MayoClinic.com, interval training causes a higher caloric expenditure. As an added bonus, interval training also keeps your metabolism lifted for several hours after you are done. To do interval training, start with a light warm-up for 5 to 10 minutes. Exercise at about 80 percent maximum effort for 30 seconds, then reduce your intensity to about 50 percent for 60 seconds. Repeat this cycle for the rest of your workout and finish with a light cool-down. Being that interval training is intense, keep your time frame to about 30 minutes. This does not include warm-up and cool-down periods.
Circuit Training
When you build muscle, you also stoke your resting metabolic rate. Three pounds of added muscle burn an extra 630 to 1,050 calories every week, according to the University of Michigan Health System. Your best bet is to do circuit training to boost this calorie-burning effect. Circuit training involves six or more resistance exercises performed back-to-back, with short rest breaks in between. This keeps your heart rate elevated, and you burn calories while adding muscle to your body. Aim high with your reps and do three or four total circuits. A range of 15 to 25 reps is adequate. Target as many muscles as possible with exercises such as chest presses, pushups, shoulder presses, back extensions, tricep dips, bicep curls, lunges and air bikes.
Frequency
If you want to lose weight fast, you have to work out on a regular basis. Aim for three days of cardio and three days of circuit training every week. Perform these routines on alternating days. On cardio days, alternate back and forth between interval training and long-duration training to keep things interesting. You also have the option of doing different types of cardio with each workout.
Recreational Exercise
In addition to your regular exercise program, factor more movement into your day. For example, walk in place while you cook dinner, take the stairs instead of escalators at the mall, play a recreational sport in your area and take short walking breaks at work during the day.
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