People everywhere use diet and exercise to lose weight so they can look and feel better. While the best exercise and diet regimen for weight loss is up for argument, many of the people looking for fast weight loss are missing a few key points. These key points establish a foundation for the "best" weight loss program. The use of compound exercises, proper rep and set ranges, cardiovascular exercise, calorie moderation and food selection all fit snugly into the weight-loss equation.
Step 1
Adjust your calorie intake. The amount of calories you take in plays a large role in whether you lose, gain or maintain weight. Ideal calorie intake is different for everyone. The best way to find your caloric maintenance level--the intake at which you neither gain nor lose weight--is to eat and monitor your weight. Allow your calorie intake to drift lower and you will likely lose weight in the process of finding this number.
Step 2
Adjust your macronutrient intake. While proteins, carbohydrates and fats should all be included in the diet, the amounts must be controlled. Protein should be a high priority for muscle maintenance. Fat intake should be monitored to limit saturated and trans fats. To lose weight quickly, your best bet is probably going to be greatly limiting carbohydrate intake.
Step 3
Select the proper foods. Stick to lean meat for protein sources and avoid processed and cured meat. Limit simple carbohydrates such as fruit, while taking in greater amounts of complex carbohydrates. These complex carbs include whole wheat bread, pasta and brown rice. Take in healthy monounsaturated and polyunsaturated fat through avocados, peanut butter, fish and nuts.
Step 4
Create or follow a resistance training program. Comprise your program of mostly compound exercises, or exercises that require movement at multiple joints. These include squats, pressing variations, deadlifts and rowing variations. Use high repetitions to encourage quicker weight loss and muscular endurance.
Step 5
Include cardiovascular training in your program. Use either low intensity, steady-state cardio for 30 to 45 minutes or high-intensity interval training. Both of these methods may be used with jogging and biking. The more cardio you perform, the more calories you burn and the faster the pounds will fall off. Don't starve yourself--make sure you are taking in enough calories to fuel your body through these exercises.
Tips and Warnings
- As far as nutrition is concerned, don't look at it as dieting. Diet implies temporary--to achieve and maintain weight loss, you must make a lifestyle change.
- If you're a beginning exerciser, start off slowly in both the resistance and cardiovascular training. Always consult a doctor before embarking on any exercise regimen.
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