The essence of weight loss revolves around the number of calories you take in vs. the amount you burn. Cardio and a balanced diet are not enough to lose weight. You need to include some resistance training to build muscle, which increases the metabolism so you burn more calories daily. The right blend of cardiovascular exercise, resistance training and healthy eating will help you create a calorie deficit and lose weight quickly.
Nutrition
Your diet should consist of whole foods in their most natural form. Natural foods digest slowly, so you feel satiated longer and are less likely to overeat. Include a variety of natural foods in your diet, such as whole grains, lean meats, low-fat dairy, vegetables, healthy fat such as avocado and salmon, fish, poultry and eggs. Have a serving of protein and carbohydrates at each meal, such as 4 oz. of grilled chicken breast, half cup of brown rice and one cup of spinach. You should try to stay away from prepared or processed foods that contain large amounts of sodium, chemical preservatives, fats and refined sugars, which contribute to weight gain.
Calorie Considerations
Weight loss comes down to creating a calorie deficit. It takes 3,500 calories to make up 1 lb. of fat, so to lose 1 lb., you need to create a deficit of 3,500 calories. To lose 1 to 2 lbs. per week, reduce your calorie intake by 500 to 750 calories per day. Do not lower your calorie consumption to the point of starvation in an attempt to lose more weight. The minimum calorie recommendation for women is 1,200 calories for adult women and 1,500 calories for adult men.
High Intensity Interval Training
High intensity interval training, or HIIT, cardio uses intervals or hills and valleys to burn off stored body fat. HIIT cardio involves performing a cardiovascular exercise at your maximum rate of exertion for a short duration, followed by a short recovery period. Try sprinting on the treadmill for 15 seconds, then walking for 60 seconds to recover. Repeat the cycle for 20 to 30 minutes.
Circuit Training
Circuit training is a resistance training and cardiovascular workout wrapped into one. When you perform circuit training workouts, you increase muscle mass and burn fat at the same time. This helps make your workouts more efficient and can help you cut back on the time spent at the gym. Circuit training workouts involve performing a series of resistance exercises with short bursts of cardiovascular activity after each exercise. A circuit training workout should include exercises such as pushups, lunges, tricep dips, shoulder presses, squats and situps for one set of 20 repetitions. Perform 60 seconds of jumping jacks after each exercise. The exercises should be performed in a series for 30 to 45 minutes.
References
- "Sports Nutrition Manual"; National Federation of Professional Trainers; 2006
- "Weight Training Manual"; National Federation of Professional Trainers; 2006
- MedlinePlus: Tips for Losing Weight
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