Fat loss may not only prove to be difficult, but it often feels impossible. Whether you need to lose a few pounds or a large amount of weight, fat loss is possible if you stay dedicated to a consistent plan. Strength training, aerobic exercise and a sensible eating pattern work together to help you lose weight as fast as possible.
Strength Training
Step 1
Perform a full-body strength-training routine to increase lean muscle mass, which requires more calories to maintain. Target every major muscle group, including your chest, shoulders, back, arms, abdomen and legs.
Step 2
Use free weights or strength-training machines to strengthen these muscle groups. Strengthen with free weights to incorporate your secondary and stabilizing muscles.
Step 3
Perform dumbbell bench presses on a flat weight bench to target your pectorals and front raises, biceps curls and triceps extensions for your shoulders and arms. Use dumbbells to perform deadlifts and bent-over rows for your back.
Step 4
Hold a dumbbell to your chest for weighted crunches to target your abdomen. Perform squats, lunges and calf raises to strengthen your various leg muscles.
Aerobic Exercise
Step 1
Perform aerobic exercise to burn calories and in turn, burn fat from your body. Implement an aerobic activity regimen that includes high-intensity exercise to burn the most calories in less time.
Step 2
Run at a steady pace of 8 mph to burn over 1,200 calories per hour if you weigh 200 lbs., according to the Mayo Clinic. Jump rope for the same amount of time to burn over 900 calories.
Step 3
Strive to perform a form of moderate or intense aerobic exercise every day for fastest fat loss results. Combine aerobic activity with strength training to burn even more calories in less time.
Diet
Step 1
Implement a healthy, low-calorie diet along with your consistent exercise program to maximize your fat loss. Include lean protein, complex carbohydrates and minimal saturated fats in every meal.
Step 2
Replace fatty, processed foods with fresh, low-calorie foods. Consume fresh fruits, vegetables, and low-fat yogurt and cottage cheese as nutritious alternatives to chips and cookies for snacks.
Step 3
Try baked chicken, lean ground turkey or grilled seafood along with a side of whole wheat pasta, sweet potato or brown rice as a nutritious, filling meal. Serve vegetables on the side and try fresh fruit for dessert.
Tips and Warnings
- Strive to perform at least 2.5 hours of aerobic exercise and an all-over strength-training workout twice every week, as suggested by the Centers for Disease Control and Prevention.
Things You'll Need
- Weight bench
- 2 dumbbells
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