Exercise is key to weight loss. While making changes in your diet will certainly have a large effect in how much weight you lose, exercise will also work to speed up your metabolism, increase muscle mass (which in turn will burn more calories) and burn fat as well. When it comes to exercise for weight loss, however, not everything is the same.
Step 1
Work within your fat burning zone. This is around 60 percent of your maximum heart rate, which is calculated by subtracting your age from 220. The number you obtain is the MHR (maximum heart rate). Multiply that by .60 and you will get the number of heartbeats per minute to aim for. Working out at this intensity, rather than at a much higher one, will ensure maximum weight loss.
Step 2
Start a walking program. This is in addition to regular workouts you do at the gym. Walking is great exercise for a number of reasons, including that it's low-impact and the fact that you can do it, with no equipment, anytime and anywhere. Aim for at least 10,000 steps a day, which you can measure by attaching a pedometer to your waist.
Step 3
Work out for 45 to 60 minutes a day at least four times a week. While 30 minutes is fine for overall health, to lose weight fast you will need to work out harder. Interval training is best for weight loss, and it consists of alternating a few minutes of high-intensity exercise with about double the time of lower-intensity exercise and then repeating the cycle over and over. Aim for being on the fat-burning zone during the lower intensity.
Step 4
Add a resistance-training program to your schedule. Work your upper and lower body on alternate days. Start with lighter weights and repetitions of 12 to 15 per set. Repeat for three sets with about 30 to 45 seconds of rest in between them. Weight training is important, because it builds muscle, which in turn accelerates metabolism.
Step 5
Be more active overall, even when you're not exercising. This means walking instead of driving when you have a chance and using any opportunity to be active. For example, you can do squats as you brush your teeth, or stretch while sitting at your desk. Take advantage of lunch breaks to go for a walk and go biking on the weekends instead of watching a movie.
Tips and Warnings
- Consider buying a heart rate monitor to keep your heart rate in check during the workouts so you don't have to keep checking your pulse during exercise. Exercise when you're at your peak of energy. If you're a morning person, do it in the morning. If not, exercise in the evening. If you work out when you have the most energy, you are more likely to stick to the whole workout, maintain better form and be able to lift more weight.
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