Working out certainly can help you lose weight within a month's time. The key to getting the best results is to amplify the intensity of your workout beyond moderate exercise, such as walking briskly. While moderate exercise offers cardiovascular and weight loss benefits, it's slower process. Exercising at a higher intensity will help you burn more calories and fat in a shorter period of time. Consult your physician before beginning any weight loss program.
Basics
The process of losing weight is a simple concept. You must burn more calories than you consume. Since you must burn 3,500 calories to lose one pound, you'll need to cut at least 500 calories a day to see results. Cut unnecessary calories, such as those from soda, sweets and fried and fast food, to help reach your goal. Exercise also is key. Intense aerobic exercise, such as running, swimming and biking, burns the greatest number of calories.
Exercise
According to Len Kravitz, Ph.D., associate professor of exercise science at the University of New Mexico, you can lose the most weight and body fat by utilizing an exercise program that includes intervals at or near full physical exertion. One way to do this is by using high intensity interval training. Kravitz says 10 intervals of four minutes at a vigorous pace followed by two minutes of moderate exercise helps your body increase lean muscle mass while reducing body fat. You should exercise 60 minutes at least three times a week to lose weight within a month.
Considerations
A month is not a very long time, so set realistic goals. The Centers for Disease Control recommend shedding no more than two pounds per week. A goal of dropping eight to 10 pounds over the course of one month is safe. To achieve this goal, you must create a calorie deficit of 1,000 calories per day. Many of the calories will come from dietary changes, but you can realistically burn 300 to 500 calories daily by working out.
Interval Training
There are numerous variations of interval training that you can implement that offer short- and long-term benefits. Circuit training involves moving from one exercise to the next with little rest in between. Sprint interval training also is an effective weight-loss tool. The 20- to 30-minute workout consists of 30-second sprints. Kravitz says SIT helps your body burn fat efficiently and offers the added benefit of exercise after-burn of calories, meaning your body continues burning calories at a high rate for hours after the workout.
Member Comments