Many looking to lose weight often want quick results and attempt to lose pounds as fast as possible. Caution should be taken to make sure weight is lost in a healthy way in order to keep off the pounds and maintain healthy habits. Fast results are possible with the proper methods of exercise, nutrition and determination.
Implement Interval Cardio, Strength Training and Meal Plan
Step 1
Decide on your method for performing your interval cardio program. Running, boxing, stairs and elliptical machines are all great options. After performing a warm-up for five to 10 minutes, perform intense intervals with a work and active rest period. For example, run at a hard jog or sprint for 20 seconds, followed by 60 seconds of easy-paced walking or slow jogging.
Repeat this sequence for desired amount of intervals. Performing 10 to 30 minutes of intervals may yield excellent results. Make sure to perform a cool-down of five to 10 minutes following the interval sequence. Perform interval cardio two to four days per week in addition to your strength-training workouts and steady-state cardio.
Step 2
Implement a strength training program three to four days per week. Choose total-body exercises for maximum calorie burn and quicker results. Use dumbbells, resistance bands, barbells, or a combination of those items. Choose a resistance where muscular fatigue is achieved between eight and 15 repetitions.
Perform exercises in a circuit training method moving from one exercise to the next with little rest in between. This will keep the heart rate up and achieve a cardio training effect while getting your strength training. Rest one to three minutes after each circuit and repeat two to three times. Completing the workout in circuit method will be a quicker option for those who are short on time.
Step 3
Eat smaller meals regularly throughout the day. Consuming three meals and two to three healthy snacks is ideal. Choose lots of vegetables and fruits, lean proteins like salmon and chicken breasts, and healthy fats such as avocados and olive oil. Avoid sugary foods and processed carbohydrates to maximize fat loss and achieve quicker results.
Tips and Warnings
- Quicker results will occur when nutrition, intense cardio, and strength training are all utilized. Starting out at a one-to-three work-to-active-recovery ratio for interval cardio may be of benefit if you are not used to doing intervals. This will provide a more complete recovery interval. Interval durations can be adjusted to your fitness level.
- It is necessary to consider achieving a good base level of conditioning before performing intense exercise such as interval training. Check with your doctor before starting any exercise and nutrition regimen.
Things You'll Need
- Dumbbells
- Barbells
- Resistance bands
- Boxing gloves
- Heavy bag
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