To lose weight quickly, you should eat less and do more activity. Exercise at a moderate to high intensity to burn the most calories during your workouts and to put your body in a state called excessive postexercise oxygen consumption (EPOC), which will raise your metabolism. The National Academy of Sports Medicine says that "the higher the intensity of the training session, the greater magnitude of EPOC." The Centers for Disease Control and Prevention advises three to five days of cardio and two days of strength training weekly.
Exercise
Step 1
Exercise on a machine, take a cardio workout class or do some physical activity like jogging, dancing, cross-country skiing or swimming at a moderate intensity. Measure your intensity by using the "talk test." According to NASM, the talk test indicates you are working at a lower intensity if you can talk comfortably, but if talking is difficult, then you are working at a higher intensity. Work up to five days a week for 30 to 60 minutes, as advised by the CDC.
Step 2
Increase your intensity by doing more challenging cardio, such as running if you have been walking, or by increasing the intensity of your current activities, like doing the elliptical trainer with a higher resistance level. Start with as little as 15 to 20 minutes of high-intensity cardio.
Step 3
Work up to 30 minutes of high-intensity cardio or 60 minutes of moderate intensity cardio five times a week, as recommended by the CDC for the greatest benefit. Try to do as much high-intensity cardio as possible to increase EPOC for faster weight loss.
Step 4
Do strength training two to three days a week. The CDC says that heavy gardening like digging and shoveling counts as strength training. Try yoga and Pilates classes or DVDs too, as these activities will also build strength throughout your body. Strength-training classes at your gym will also count toward your strength-training requirement. Weight lifting is great if you have previous knowledge of exercise science or can work with a personal fitness trainer.
Tips and Warnings
- Nutrition is a huge part of weight loss. Write down everything you are eating and take a look to see where calories can be cut. Reduce your portions and eliminate the foods that are not as nutritious as others. The goal is to eat 500 to 1,000 fewer calories per day, which will result in 1 to 2 lbs. of weight loss per week, according to the American Obesity Association. Schedule your meals and snacks so you are sure to get four to six a day. NASM says that eating four to six meals a day "helps to control hunger, minimize blood fluctuations, and increase energy levels throughout the day."
References
- "NASM Essentials of Personal Fitness Training: Course Manual;" National Academy of Sports Medicine; 2008
- CDC: Physical Activity for Everyone
- American Obesity Association
Member Comments