Rapid Weight Loss And Simple Exercise Plans

Weight loss is all a matter of balancing the number of calories you consume with the number of calories you burn each day. Trying to lose weight rapidly is not advised as it often is not sustainable over the long term and can pose potentially serious health risks. In certain situations, faster weight loss might be safe if it's done the right way and under the care of a professional. For example, individuals who are obese might be placed on very low-calorie diets to prevent more serious health problems caused by their weight.

Rapid Weight Loss

Health and medical professionals recommend that individuals trying to lose weight aim to lose no more than 1 to 2 lbs. a week. Losing weight at a rapid pace increases the likelihood that you will gain the weight back. Furthermore, rapid weight loss usually means you're losing water weight and lean muscle tissue because it is difficult to burn significant amounts of fat in a short period of time. You must burn 3,500 more calories than you consume to lose 1 lb. of fat, so it is necessary to maintain a nutritional deficit of 500 to 1,000 calories per day to lose 1 to 2 lbs. of fat per week.

Cardio Exercise

The Department of Health and Human Services recommends that individuals perform at least two hours and 30 minutes of moderate aerobic activity per week, or one hour and 15 minutes throughout the week of vigorous aerobic activity. Cardio exercises such as running, rope jumping, cycling and kickboxing can help you burn more than 500 calories in a single hour. Increasing the intensity and duration of your cardio workout will help you burn fat more efficiently and quickly.

Weight Training and Calisthenics

The MayoClinic.com recommends that you perform around two or three 20- or 30-minute weight training sessions a week. Single sets of repetitions of 12 on various resistance machines and using free weights is sufficient for building muscle efficiently and sustainably. It is essential to use a suitable amount of weight to reduce the risk of potential injury. You should use enough to tire your muscles after about 12 to 15 repetitions. Calisthenic exercises strengthen your core and tone muscles throughout your entire body. Perform three sets of 20 repetitions of various calisthenic exercises such as situps, crunches, pushups, squats, lunges and leg lifts each day, increasing the number of repetitions you perform as you build strength and endurance.

Nutrition

To lose weight consistently and sustainably, while supporting an active lifestyle, your diet should include a variety of foods in the form of fruits, vegetables, whole grains, low-fat dairy products, lean meats, nuts, seeds and healthy fats. Limit your intake of junk foods, processed foods and beverages high in sugar and caffeine. Be sure to drink at least 64 oz. of water each day.

Rapid Weight Loss and Simple Exercise Plans