A significant amount of excess body fat might predispose individuals to a number of potentially serious health conditions, including cardiovascular disease, type 2 diabetes, colorectal cancer and stroke. A commitment to healthy and active lifestyle changes is key to burning fat and keeping it off. Medical professionals recommend that individuals striving to lose weight lose no more than 1 to 2 lbs. per week, as rapid weight loss often leads to rapid weight gain.
Step 1
Perform at least 30 minutes of cardio exercise each day to elevate your heart rate to a level that supports maximum calorie and fat burning. As you build strength and endurance, increase the intensity and duration of your workouts. Perform exercises such as running, jump-roping, kickboxing, swimming and cycling to help you burn more than 500 calories in a single hour.
Step 2
Weight-train each day to promote lean muscle growth and to help you perform cardio exercise more effectively. Alternate your focus between upper and lower body to give your muscles a day of rest and recovery between workouts. Perform around three sets of 12 or more repetitions on various machines, increasing the number of sets you perform as you build strength.
Step 3
Perform three sets of 20 or more repetitions of various calisthenic exercises each day to tone and strengthen muscles. Do situps, crunches, pushups, leg lifts, squats and lunges to target major muscle groups throughout your entire body, thus allowing you to perform cardio exercise more effectively.
Step 4
Maintain a nutritional deficit by burning more calories than you consume each day. Eat a low-fat, nutrient-rich diet that is rich in fruits, vegetables, whole grains and lean proteins. Drink at least 64 oz. of water each day and limit your intake in beverages that are high in sugar and caffeine to further support fat loss.
Tips and Warnings
- Keep track of your progress in a journal to help you stay motivated.
- Always warm up and stretch before performing any form of physical activity to prevent the risk of potential injury. Aim to lose no more than 2 lbs. per week to ensure the weight is lost in a sustainable fashion.
Things You'll Need
- Athletic shoes
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