Weight gain is the result of an energy imbalance in your body. Your body needs a specific amount of energy daily. When you consume more energy than the body needs, it stores the excess as fat. Weight gain, however, increases your risk for hypertension, diabetes and high cholesterol, according to the U.S. Department of Health and Human Services. If you want to lose 15 lbs. quickly, you need to select activities make the most impact during your workout sessions.
Fast Weight Loss
The fastest weight loss recommended is 2 lbs. weekly, according to MedlinePlus. For a 2 lb. weekly weight loss, you need to burn 7,000 calories a week, which breaks down to 1,000 daily calories below your normal, needed amount. If burning 1,000 daily calories seems overwhelming, combine calorie cutting with fat burning. For example, reduce calorie consumption by 600 calories daily and burn 400 calories during your daily workout session. At a pace of 2 lbs. weekly, it will take 7 ½ weeks to lose 15 lbs.
Calorie Burning Cardio
Select vigorous activity to lose weight the quickest and get the most from your workout. For example, walking at 3.5 mph burns about 277 calories for a 160 lb. person, according to MayoClinic.com. If you boost the intensity to jogging, the same person burns 584 calories an hour. Other high calorie burning cardio activities include running, which sheds 986 calories an hour and rollerblading, which burns 913 calories an hour.
Interval Training
For new exercisers, vigorous activity might be too difficult. A way to increase calorie burning and build strength is interval training. Interval training combines moderate activity, like walking with vigorous activity, like jogging. For example, you might start out walking at 3.5 mph. After a couple minutes, you might switch to jogging. Rotate between the type types of activity for at least 30 minutes.
Strength Training
Some people make the mistake of focusing only on cardio when losing 15 lbs. Strength training, however, is an important tool for quick weight loss. Even after your strength training session has ended, your body is still burning calories. Plan two workouts weekly, lasting 20 to 30 minutes. Focus on strengthening your major muscle groups, such as the arms, shoulders, abdomen, legs, hips and back. You can use a variety of equipment, such as hand weights, resistance tubing or your own body weight.
References
- MayoClinic.com; Interval training; Can it boost your calorie burning power; February 2010
- MayoClinic.com; Exercise for Weight Loss; December 2009
- U.S. Department of Health and Human Services; Statistics Related to Overweight and Obesity; February 2010
- MedlinePlus; Tips for Losing Weight; October 2009
- Centers for Disease Control and Prevention; Physical Activity for Everyone; March 2011
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