You have probably been in a situation where you needed to lose weight quickly for an event, like a wedding or a high school reunion. Whether you're on a time crunch to lose weight fast or whether you want to take it slow and steady, the best way to lose weight is by working out. The American College of Sports Medicine states that exercising can help you lose weight while at the same time reducing your risk of diseases, like heart disease.
Step 1
Perform cardiovascular exercises at least four times each week for 30 minutes or more. Military.com explains that you cannot target fat loss in one specific area, to lose weight you need to get your heart pumping with cardiovascular activities, like running, aerobics, using an elliptical trainer or playing sports. Make sure you have comfortable athletic shoes to work out in so you don't injure your feet.
Step 2
Vary the intensity of your cardiovascular workouts so that you will burn more calories on the high-intensity days, yet allow your body to rest and recover on the moderate-intensity days. The American College of Sports Medicine recommends doing moderate-intensity cardiovascular exercise several days a week and vigorous exercise on different days of the week. You can do the same activity at different levels, if you prefer. For example, use an elliptical trainer three days a week on a resistance level of 8 at a moderate speed, and two days per week, set the resistance level of 10 at go at a fast pace.
Step 3
Do strength training using free weights or resistance bands, two to four times a week. Strength training exercises will help you to lose more weight, states the American College of Sports Medicine.
Step 4
Renew yourself after a good workout, by drinking plenty of water. If you don't drink enough water before, during and after a workout, you will have less energy and your ability to burn the maximum amount of calories will be compromised. Buy a reusable water bottle and keep it with you at all times so that you remember to drink plenty of water.
Step 5
Watch what you eat after your workout. Exercising does burn extra calories but you need this for weight loss. If you eat a burger and fries or something else calorie-dense after working out, it will negate the effect of your workout. Eat something light, like an apple, when you finish your workout.
Things You'll Need
- Athletic shoes
- Free weights or resistance bands
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