Progressive strength training, high-intensity aerobic workout sessions and the right combinations of foods can help jump-start a weight reduction program that will benefit you for many years. Consult your physician before beginning an extreme workout regimen if you have a history of health conditions.
High-Intensity Aerobic Exercise
Aerobic exercise is a key element of successful weight loss, especially if you need to lose a large amount of weight. This type of exercise helps you shed calories during workouts, and you also raise your metabolism to burn more calories when you're not working out. Perform consistent aerobic exercise at least five days per week. The more aerobic exercise you perform, the faster you lose weight. Begin by jogging, running, bicycling or swimming for at least 30 minutes at a time. Increase your time and intensity as you physically progress. Regularly changing your workout routine also helps your body burn fat. Try running up and down stairs or hiking hilly terrain. This causes you to use different muscles and increase calorie burn.
Strength Training
Extreme weight loss must include building muscle for best results. Strength training and physical progression help build muscle mass, which helps increase your metabolism. It's important to train multiple muscle groups, but concentrating on larger muscle groups helps you gain more muscle quickly. Perform different types of presses, such as the bench press, shoulder press and chest press, to build upper body muscle. Lower-body strength training exercises include squats, lunges, leg curls and extensions. Perform three sets of 10 repetitions of each exercise and increase weight as you physically progress so that you continually build muscle.
Proteins, Carbohydrates and Fats
Fuel your body with energy and muscle-building foods to help shed fat fast. Incorporate protein, complex carbohydrates and unsaturated fats at every meal. Fish, chicken and turkey are excellent sources of protein that are low in saturated fats when prepared properly. Cook foods in a healthy oil, such as olive, canola, corn or safflower oil, which are all low in saturated fat, according to the American Heart Association. Consume complex carbohydrates instead of simple carbohydrates, such as sugar, to get a steady flow of energy that lasts longer. Whole grains, oatmeal, baked and sweet potatoes are considered complex carbohydrates that complement most any meal.
Calorie Intake
What you eat, along with the amount of food you consume, can play a large part in the amount of weight you lose. If you use more calories than you consume, you ultimately lose weight. Try consuming fewer calories during the day than you're used to, being sure not to consume too few calories. Not eating enough calories can push your metabolism into starvation mode, and your metabolism will decrease, says Fitness.families.com. The types of foods you consume can be fundamental to the amount of weight you lose. Eating a wide variety of nutritious food is essential to losing excess body fat.
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