Regardless of whether you have a few extra pounds or an excess amount of fat, exercise is a pivotal component of fast weight loss. Both lifting and running have benefits when it comes to achieving this goal. Running is a form of cardiovascular exercise, which burns calories efficiently and promotes weight loss. Lifting weights however, builds muscle, which increases your metabolic rate. This causes you to burn more calories while at rest. By doing circuit training, you can boost your progress even more.
Step 1
Perform exercises that target all of your major muscle groups. This will insure you build a balanced body and recruit as much muscle as possible. Do exercises like chest presses, lateral raises, bent-over rows, triceps extensions, biceps curls, lunges and bicycle crunches.
Step 2
Use free weights such as dumbbells and barbells with as many of your exercises as possible. Free weights cause a higher amount of muscle fiber recruitment than do weight machines, and cause you to work harder to remain stable.
Step 3
Execute proper form to get the best effect. Make sure to move through a full range of motion and never use momentum. For dumbbell bent-over rows, stand with your feet about shoulder-width apart and hold the weights down in front of your thighs, with your palms facing you. Bend forward at the hips until your back is about 45 degrees to the floor and let the dumbbells hang straight down. Keep your abs tight, back straight and gaze fixed forward as you pull the weights up toward your lower stomach. Squeeze your shoulder blades together and hold for a full second, lower the dumbbells back down slowly and repeat.
Step 4
Lift moderate weights that will enable you to do a high amount of repetitions. Aim for a resistance that will allow you to do 15 to 20 reps with proper form.
Step 5
Rest briefly in between sets. This will keep your heart rate elevated and promote a higher caloric expenditure. Take 45-second rest breaks between each exercise and do them back to back. Finish your last set, take another rest, then start at the top again. Run through the whole circuit four or five times. Reduce your rest breaks through the weeks as you get into better shape. Reach a point where you can do each exercise back to back with no rest at all.
Step 6
Exercise on a regular basis, but do not overdo it. Working out on consecutive days will not give your body enough time to recover, putting you at risk of injury or fatigue. Take one day off between workouts to allow proper recovery time.
Tips and Warnings
- Be aware that your diet plays a major role in fast weight loss. If you exercise on a regular basis but continue to eat chili cheese dogs and ice cream sundaes, your progress will be compromised. You are best served cutting back on your caloric intake and only eating nutrient-dense foods like fruits, vegetables, whole grains, beans, low-fat dairy and lean meats.
Member Comments