Weight loss requires discipline, motivation and a commitment to healthy lifestyle change. The most effective ways to lose 20 pounds and keep them off are to perform routine cardio exercise and daily weight training, and consume a low-fat and balanced diet. Setting reasonable goals plays a major role when it comes to achieving sustainable weight loss. Medical professionals recommend that individuals lose no more than two pounds per week as rapid weight loss often leads to equally rapid weight gain.
Step 1
Perform at least 30 minutes of cardio exercise each day. Cardio exercise elevates your heart rate to a level that supports maximum calorie and fat burning. Exercises like running, kickboxing and cycling can help you burn anywhere from 500 to over 1,000 calories per hour. As you build strength and endurance, increase the duration and intensity of your workout to burn calories at a more rapid rate.
Step 2
Lift weights for at least 30 minutes a day following your cardio exercise. Alternate your focus between upper body and lower body each day to give your muscles an adequate amount of time to rest. Building muscle mass not only increases your strength and endurance, but allows your body to burn calories more efficiently, thus supporting faster weight loss.
Step 3
Perform at least five sets of 20 or more reps of crunches, situps, and pushups each day. Calisthenic exercises help tighten and tone muscles throughout the body as you shed fat from cardio exercise. Situps and crunches work the rectus abdominus, internal obliques, external obliques and transverse abdominus. Push-ups strengthen your entire core while working muscles throughout the abs, chest, back and arms.
Tips and Warnings
- Keep track of your progress in a journal. Log your daily workout regimen to help you stay motivated and on track.
- Properly warm up and stretch before performing any kind of physical activity to lower your risk of injury.
Things You'll Need
- Journal
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