Weight loss occurs when you burn more calories than you take in each day. The more calories you burn while maintaining a low-calorie diet, the faster you will lose weight. By combining aerobic exercise with resistance training, you will boost your body's metabolism and achieve your weight-loss goals faster. Consult with your doctor or health-care provider before starting any diet or exercise program.
Interval Training
Interval training consisting of short bursts of intense exercise cause the body to elicit metabolic adaptations that mimic high-volume endurance training, according to a study in the April 2008 issue of the "American Journal of Physiology." Various types of aerobic activity performed in short bursts at your maximum capacity, such as running up stairs, jumping rope or sprinting, will burn more fuel in the form of carbohydrates, helping to burn more fat. High-intensity bursts of 30 seconds followed by four- to five-minute rests performed over a period of 30 to 45 minutes have been shown to burn twice the amount of calories as submaximal endurance training, says Dr. Len Kravitz, exercise scientist with the University of New Mexico.
Cardio Challenges
Sustained cardiovascular exercise over 60 minutes is necessary to lose weight for submaximal aerobic exercise. Cardio challenges, such as training for a triathlon, marathon or other endurance event, can motivate you to keep pushing for greater distance and endurance goals. The longer you train, the more calories you burn, which results in faster weight loss. If you are training on a treadmill, challenge yourself by increasing the incline for short intervals and varying the speed. The same methods work for training on the recumbent bicycle or a street bicycle.
Running Stadium Stairs
Running stadium stairs uses the big muscles of the legs and glutes while giving you the benefits of sustained aerobic exercise combined with the extra load of climbing stairs. The extra calories burned will boost your weight loss and improve your aerobic capacity. Start slowly and progressively increase your workout time as your body adapts.
Resistance Training
Add resistance training to your aerobic workout to boost your metabolism and burn more calories even while at rest. Muscle burns more calories than fat, and resistance training builds more muscle. Full-body dumbbell workouts can be done at a gym or with an inexpensive set of dumbbells in the privacy of your home.
Variance
As your body adapts to your workout, you will notice your weight loss slowing down. Vary your workout routine by changing the types of exercises and switching the rotation. This will shock your body and help jumpstart your weight loss.
Rest
Get the proper amount of rest each night. While rest is not an exercise, a lack of it it can interfere with your exercise results. At least seven to eight hours of sleep are necessary to refresh and refuel your body for another day of activity. Lack of proper sleep will interfere with your body's ability to burn carbohydrates, leading to greater fat storage in the body, according to the American College of Sports Medicine.
References
- "American Journal of Physiology"; Sprint Interval and Traditional Endurance Training; April 23, 2008
- University of New Mexico College of Exercise Science: Calorie Burning
- NutriStrategy: Calories Burned During Activities
- Simply Fitness Gear: Running Stairs for Fast Fat Loss; Virgil Aponte; 2004
- Ace Fitness: Boot Camp -- Part 7; March 10, 2010
- ACSM: Is the Lack of Sleep Making it Difficult to Lose Weight and Keep it Off?
Member Comments